High Selenium Foods [List] – Best Vegan and Vegetarian Sources in the Diet

In the US, major selenium food sources include bread, grains, eggs, muscle meats and poultry.

However, these are not the most concentrated sources of this important trace element. Some of the best sources of selenium are Brazil nuts, seafood and organ meats.

There are various other less concentrated food sources of this essential mineral as well. Selenium is also found largely in soil, but not in all areas. In most geographic locations, selenium is not found in significant amounts in water.

According to the FDA, the Recommended Daily Allowance (RDA) for selenium is 55 micrograms (mcg). This applies to all people at least 14 years of age. The Daily Value (DV) is 70 mcg for all people over 4 years old.

Selenium

Essential Mineral

Anti-Oxidant

Immunity

Thyroid Function

How It Works:

• Cofactor for antioxidant enzymes
• Supports thyroid function & metabolism
• Promotes immune function & fertility

Dosage:

Up to 400 mcg per day

Safety:

Rated Likely Safe at Appropriate Dosages

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Best Selenium-Rich Food Sources

It is important to get enough selenium in your diet to ensure adequate levels of this trace mineral. Selenium plays a critical role in thyroid function and in other physiological systems in the body.

Most Americans are not at risk of deficiency. However, you may have lower than optimal levels of this mineral in your diet if you do not eat animal products. Certain areas of the world are also at greater risk of deficiency due to low selenium content in the soil.

The amount of selenium in soil where plants are grown affects the selenium content of those plants as they mature. This causes variance in the content of animal food sources that eat these pants.

The following high-selenium foods are listed by the NIH:

• 3 ounces yellowfin tuna: 92 mcg, 131% DV;
• 3 ounces halibut: 47 mcg, 67% DV;
• 3 ounces sardines, drained with bones: 45 mcg, 64% DV;
• 3 ounces roasted ham: 42 mcg, 60% DV;
• 3 ounces canned shrimp: 40 mcg, 57% DV;
• 3 ounces roasted bottom round beef steak: 33 mcg, 47% DV;
• 3 ounces roasted, boneless turkey breast: 28 mcg, 40% DV;
• 3 ounces pan fried beef liver: 28 mcg, 40% DV;
• 3 ounces white chicken meat: 22 mcg, 31% DV;
• 1 cup 1% milk fat cottage cheese: 20 mcg, 29% DV;
• 3 ounces 25% fat ground beef: 18 mcg, 26% DV;
• 1 medium hard boiled egg: 15 mcg, 21% DV;
• 1 cup 1% milk: 8 mcg, 11% DV;
• 1 cup plain low-fat yogurt: 8 mcg, 11% DV;

Various other foods like certain seeds, green leafy vegetables, beans, pastas and mushrooms also provide healthy amounts of this mineral. According to the University of Maryland Medical Center, most people get enough selenium from the foods they eat.

Selenium Foods for Vegans

Vegans eat no meat, eggs or dairy products and primarily consume plant-based foods. This can make it more difficult to get the recommended amount of this mineral through dietary sources alone.

However, there are several vegan and vegetarian-friendly foods that contain adequate amounts of this compound. Nuts, beans and certain vegetables are all good sources if you do not eat meat products.

The selenium concentration in a given plant food will vary with several factors. The primary factor is the amount of selenium contained in the soil that a plant grows in.

Other factors that affect content in plant foods include soil pH, form of selenium and the amount of organic matter in the soil. Selenium content in foods varies significantly depending on geography.

The following food sources for vegans are listed by the National Institutes of Health.

• 1 ounce of Brazil nuts: 544 mcg, 777% DV;
• 1 cup cooked enriched macaroni: 37 mcg, 53% DV;
• 1 cup cooked long grain brown rice: 19 mcg, 27% DV;
• 1 slice of whole wheat bread: 13 mcg, 19% DV;
• 1 cup of canned baked beans: 13 mcg, 19% DV;
• 1 cup frozen spinach, boiled: 11 mcg, 16% DV;
• 1 cup boiled lentils: 6 mcg, 9% DV;

Some other rich food sources for vegans include marinara sauce, cashews, cereals, green peas, bananas and potatoes.

Dosage and Side Effects

Selenium is a trace mineral element of fundamental importance to human health. When people have too little selenium, they are prone to develop weakened immune system strength, cognitive decline and increased risk for cardiovascular disease and mortality.

Having high levels is associated with improved fertility in both sexes, as well as antiviral effects. Elevated levels also reduce the risk of autoimmune thyroid disease.

According to the Natural Medicines Comprehensive Database, the upper tolerable limit (UL) for selenium in those over 14 years of age is 400 mcg/day. The ULs for infants and children up to 13 years old range between 45 mcg/day and 280 mcg/day; increasing with age.

There are some possible side effects of getting too much selenium chronically (over long periods of time). Some of these include nausea, diarrhea, irritability and skin rashes. Brittle nails and hair may also result. In some cases, hair loss (alopecia) also occurs.

In extreme cases of selenium excess over time, tremors, breathing problems, heart attack and kidney failure may result.

Health Benefits

Selenium is attached to selenoproteins inside the body. Selenoproteins are known to be involved in various biological processes. Some of these include:

• Maintaining proper balances of hydrogen peroxide in cells;
• Helping to detoxify heavy metal traces from the cells;
• Facilitating proper thyroid gland function;
• Reproductive functions;
• Immune responses;

Because of the diverse actions of selenoproteins within in the body, researchers are exploring their effects on various health conditions. Particular focus is being placed on cancer, thyroid disease, cognitive decline with aging, and cardiovascular disease.

There is insufficient evidence from clinical trials to evaluate its medicinal efficacy. Currently, it is not known if selenium can improve any of these conditions. Significantly more research in humans is required to understand its potential medical benefits as a dietary supplement.

According to NMCD, selenium supplementation is rated as Likely Effective for reversing selenium deficiency. It is also rated as Possibly Effective for autoimmune thyroiditis and dyslipidemia (elevated lipids in plasma).

Speak with your doctor about how increasing your consumption of selenium foods might benefit your health. Let the doctor know about any medications and herbal supplements you are using.

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