Selenium-Rich Food Sources in the Diet to Prevent Deficiency

Increasing consumption of selenium rich food sources may have benefits for thyroid function, anti-oxidant protection, immunity, blood flow and fertility.

Selenium is a trace mineral that is important for the entire body. Along with iodine, selenium is needed for proper thyroid function, as well as promoting immune system function.

Selenium is also an antioxidant which may protect cells from oxidative damage. It has been researched for its anti-cancer as well as pro-longevity effects.

If you do not get enough selenium in your diet, you may be at risk of experience fatigue, weight gain, impaired detoxification, mental slowing and other health problems.

The FDA states that adults need at least 55 micrograms of selenium every day, although some doctors recommend considerably more than that.

Both supplements and dietary sources can be used to increase selenium status in individuals who are deficient. This article focuses on foods that contain selenium, as well as their serving sizes and caloric values.

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

Top Selenium Products* ❯

View User Ratings* ❯

Selenium Rich Food Sources

It is important to get enough selenium in your diet to ensure the proper functioning of many metabolic pathways in the body.

It is also important not to get too much of this nutrient as excess dosages can lead to a condition known as Selenium Toxicity.

The majority of people living in the United States, Canada and other Western countries are not at risk for a deficiency in this mineral. However, in some cases, increasing your consumption may have additive health benefits.

Some of the best food sources of selenium include certain meats, (especially organ meats), enriched dairy products and seafood or marine animals.

However, there are also many non-animal foods that also contain rich sources of selenium for vegans and vegetarians. Certain seeds, nuts and green leafy vegetables provide high amounts of this important trace mineral.

Green Leafy Vegetables:

Green leafy vegetables provide various vitamins, minerals and antioxidants – as well as protein, chlorophyll and fiber.
Broccoli, cabbage and spinach are three green leafy vegetable options which contain appreciable amounts of selenium. A 1-cup serving of either provides about 7 mcg (11% RDA) of selenium and roughly 50 calories.

Beans:

Various species of beans contain good amounts of selenium. For instance, one cup of cooked pinto beans contains about 10 micrograms (17% RDA) of this mineral – as well as protein, complex carbohydrates and soluble fiber. One cup of cooked beans has about 200 calories.

Seeds:

Chia, flax, sesame and sunflower seeds are very good sources of selenium. They also contain healthy fats like omega 3 and omega 6 fatty acids – as well as fiber and protein.

½-cup (4 ounces) of sunflower seeds contains about 38 mcg of selenium (68% RDA). The same amount of sesame seeds contains about 24 mcg selenium (46% RDA). Both of these seeds provide about 400 calories per 4-ounce serving.

Two tablespoons of flax seeds contain about 4 mcg of selenium (7% RDA). This amount has about 75 calories as well.

Chia seeds are known as a superfood and provide high amounts of fiber, amino acids, healthy fatty acids, and selenium. When chia seeds get wet, they expand and develop a slimy texture. They blend well with various other foods and are said to make you feel fuller, longer.

One ounce of chia seeds provides about 15 mcg of selenium (28% RDA). Each 1-ounce serving contains about 140 calories.

Mushrooms:

Various mushrooms provide nutrients like antioxidants, vitamin D and minerals like selenium. A ½-cup serving of shiitake mushrooms contains about 18 mcg of selenium (33% RDA).

Mushrooms are also very low calorie foods. A half cup of steamed shiitakes contains only about 40 calories.

Brown rice:

Wild brown rice is a naturally gluten-free grain. Like quinoa and millet, it is a good source of various nutrients – including B vitamins, complex carbohydrates and fiber.

A 1-cup serving of brown rice contains about 19 mcg of selenium (35% RDA) and about 220 calories.

Turkey breast:

A 3-ounce serving of boneless turkey breast provides about 31 micrograms of selenium (44% RDA). When baked or steamed alone, turkey breast contains only about 30 calories per ounce.

Grass-Fed Beef:

Grass-fed beef is not contaminated with pesticides, herbicides, steroids and antibiotics like non-grass-fed beef. A 3-ounce serving provides about 35 mcg of selenium (47% RDA) as well as about 160 calories.

Wild-Caught Fish:

Wild-caught seafood provides some of the highest amounts of selenium per serving. For instance, 3 ounces of canned sardines contains about 45 mcg (64% RDA). When packed in water, this amount has about 25 calories.

Cooked halibut offers even more selenium. A 3-ounce serving provides about 47 mcg (67% RDA) of selenium and 100 calories.

Yellowfin tuna is an excellent source of selenium, containing about 92 mcg per 3 ounces. Like halibut, it contains about 35 calories per ounce.

Nuts:

Certain nuts are excellent selenium-rich food sources. Half an ounce of Brazil nuts contains more than 475% the US RDA for selenium: 268 micrograms.

That amount provides about 100 calories. Notably, a single Brazil nut contains roughly 75 micrograms of selenium.

Other Selenium Rich Food Sources

Many other healthy foods that you can incorporate into your diet contain good amounts of selenium. Some of these include beef liver, chicken and eggs – as well as some breads and pastas.

Below is a summary of selenium content provided by 10 of the best food sources for this mineral:

• Brazil nuts: 544 mcg per serving
• Yellowfin tuna: 92 mcg per serving
• Halibut: 47mcg per serving
• Sardines: 45mcg per serving
• Grass-Fed Beef: 33 mcg per serving
• Turkey: 31 mcg per serving
• Beef liver: 28 mcg per serving
• Chicken: 22 mcg per serving
• Eggs: 15 mcg per serving
• Spinach: 11 mcg per serving

Some health experts recommend consuming at least 3 of these selenium rich food sources every day to strengthen thyroid health, heart health and support cancer prevention.

Some of the symptoms of selenium deficiency include thyroid dysfunction, weak immune system, muscle weakness, generalized pain, male and female infertility, depression and increased risk for cancer.

Ensuring sufficient selenium in the diet helps to more efficiently regulate metabolism, repair damaged DNA, reduce oxidative stress from free radicals and reduce systemic inflammation. Those deficient in this important mineral are more prone to developing cardiovascular disease.

Talk with your healthcare provider about increasing your intake of selenium rich food sources. Selenium may interact with certain diseases, medications and herbal supplements.

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