8 Foods High in Selenium
What is Selenium?
Selenium is is trace mineral that is vital for human health. It’s necessary for many bodily functions, including cognition, a healthy immune system, as well as fertility in both men and women.
Selenium also plays a critical role in maintaining thyroid function and helps to protect your body from damage caused by oxidative stress.
The body incorporates selenium into proteins to make selenoproteins, which are important antioxidant enzymes.
Now that you know more about this important mineral, let’s take a look at selenium-rich foods.
Foods High in Selenium
1. Brazil Nuts
Brazil nuts are an exceptional source of selenium. Just one Brazil nut can provide more than your daily recommended intake of this essential mineral.
It’s easy to add these to your diet. You can snack on them, blend them into your morning smoothie, or add them to salads for an extra crunch.
2. Oatmeal
A single cup of cooked oatmeal provides about 13 micrograms of selenium. This makes it an ideal breakfast choice. You can boost its flavor with berries, nuts, and a drizzle of honey. It’s a delicious, healthy start to your day.
3. Beef
For the meat lovers out there, beef is an excellent source of selenium. A 3-ounce serving of beef steak gives you roughly 33 micrograms of selenium. You can enjoy a juicy steak for dinner or prepare a hearty beef stew.
4. Turkey
Turkey isn’t just for Thanksgiving! A 3-ounce portion provides 31 micrograms of selenium. You can enjoy turkey sandwiches for lunch or roast a whole turkey for a family dinner.
5. Chicken
Did you know chicken is also rich in selenium? A serving size of 3 ounces provides about 22-25 micrograms. You can roast it, grill it, or stir-fry it. The possibilities are endless.
6. Fish
Fish, especially tuna, sardines, and halibut, are high in selenium. A 3-ounce serving of tuna provides about 92 micrograms, which is more than your daily requirement. Incorporate fish into your meals twice a week for a selenium boost.
7. Eggs
Eggs are not only a versatile food item but also a good source of selenium. One large egg contains about 15 micrograms. Whether you prefer them boiled, scrambled, or in an omelet, eggs make for a nutritious breakfast or lunch.
8. Lentils
Last but not least, lentils. One cup of cooked lentils contains around 6 micrograms of selenium. They’re a great addition to soups, salads, and even as a side dish. Plus, they’re a wonderful option for those following a plant-based diet.
FAQ on Selenium
Selenium content in vegetables can vary based on the soil in which they are grown. However, some vegetables known to contain selenium include mushrooms, spinach, and broccoli. Among these, mushrooms, particularly crimini, and shiitake, are quite rich in selenium.
Fruits generally contain lower amounts of selenium than other foods. That being said, bananas and avocados contain some selenium. It’s important to note that the selenium content in fruits, similar to vegetables, can depend on the selenium concentration in the soil where they are grown.
Selenium deficiency is rare in healthy individuals, but when it does occur, it can lead to problems such as fatigue and weakness, hair loss, mental fog, confusion, infertility, as well as weight gain.
While selenium is essential for good health, too much of it can lead to selenium toxicity or selenosis. Symptoms of selenosis can include garlic breath odor, nausea, diarrhea, abdominal pain, irritability, and nervousness.
