Why We Need To Eat Selenium Rich Foods
Selenium is a trace element, or nutrient, that a person’s body needs to stay healthy. Selenium-rich foods include some nuts, fish, and poultry. Learn more about selenium and why we need it, as well as 15 foods that contain this important nutrient.
What is selenium?
Selenium is an essential nutrient. It plays an important role in many bodily processes, including reproduction, thyroid gland function, and DNA production. Selenium also protects the body from free radicals, which are unstable cells that move around the body and increase the risk of diseases, including cancer. Selenium is also known for protecting the body from infection.
How much selenium do we need?
The amount of selenium people need to consume every day changes as they get older. Babies need the least, and adults need the most. Certain factors can make it harder for your body to absorb selenium, including:
- dialysis
- HIV
- gastrointestinal condition, such as Crohn’s disease
People with Graves’ disease or hypothyroidism should be sure to watch their selenium intake as it serves a protective role for the thyroid.
The National Institutes of Health recommends the following daily amounts of selenium.
| Age | Recommended daily amount of selenium |
| Over 14 years | 55 mcg |
| 9 to 13 years | 40 mcg |
| 4 to 8 years | 30 mcg |
| 7 months to 3 years | 20 mcg |
| Birth to 6 months | 15 mcg |
| Women who are pregnant or lactating | 60 mcg |
What foods are high in selenium?
1. Brazil nuts
Brazil nuts are very high in selenium, with 1 ounce (oz), or 6–8 nuts, containing 544 mcg.
2. Tuna
Around 3 oz of cooked, yellowfin tuna contains 92 mcg of selenium.
3. Halibut
The same size portion of halibut has 47 mcg of selenium.
4. Sardines
Once drained, a 3 oz can of sardines in oil, with bones contains 45 mcg of selenium.
5. Roasted ham
A 3 oz portion of roasted ham contains 42 mcg of selenium.
6. Shrimp
Around 3 oz of canned shrimp has 40 mcg of selenium.
7. Enriched macaroni
One cup of cooked macaroni (depends on the brand) will contain 37 mcg of selenium
8. Turkey
A 3 oz portion of boneless, roasted turkey contains 31 mcg of selenium.
9. Beef liver
Pan fried, 3 oz of beef liver can provide 28 mcg of selenium.
10. Chicken
Three ounces of roasted chicken contains 22 mcg of selenium.
11. Cottage cheese
One cup of 1% milk fat cottage cheese contains 20 mcg of selenium.
12. Brown rice
Approximately one cup of cooked, brown, long-grain rice contains 19 mcg of selenium.
13. Eggs
One large, hard-boiled egg has 15 mcg of selenium.
14. Bread
A slice of whole-wheat bread contains 13 mcg of selenium.
15. Baked beans
One cup is 13 mcg of selenium.
Selenium Deficiency
Most people in the United States consume adequate amounts of selenium. Some health conditions – such as HIV or Crohn's disease – put you at higher risk for low selenium levels. Your doctor may suggest you take a selenium supplement if you have a deficiency.
These supplements usually come in the form of capsules or tablets. But whole foods are the best sources of selenium, as the mineral may be destroyed when it's processed. Unless your doctor tells you to take a supplement, get selenium from foods to avoid taking too much.