Top 10 Foods High in Selenium

Selenium is a mineral that works as an antioxidant in the body. It can help to keep tissues healthy by preventing cell damage.

Selenium helps keep your immune system and thyroid working well.

Selenium may help protect against the development of some types of cancers and certain chronic diseases but this is still being studied.


Selenium deficiency symptoms include:

  • Thyroid dysfunction
  • Weakened immune system
  • Infertility in men and women
  • Depression
  • Heart disease
  • Increased risk of cancer

Top 10 Foods High in Selenium

1) Brazil nuts

1 oz.: (6-8 nuts): 544 mcg (over 100% DV)

2) Yellowfin tuna

3 oz.: 92 mcg (over 100% DV)

3) Halibut, cooked

3 oz.: 47 mcg (67% DV)

4) Sardines, canned

3 oz.: 45 mcg (64% DV)

5) Grass-fed beef

3 oz.: 33 mcg (47% DV)

6) Turkey, boneless

3 oz.: 31 mcg (44% DV)

7) Beef liver

3 oz.: 28 mcg (40% DV)

8) Chicken

3 oz.: 22 mcg (31% DV)

9) Egg

1 large, 15 mcg (21% DV)

10) Spinach

1 cup: 11 mcg (16% DV)

Dietary Reference Intakes for selenium:

  • Infants

0 – 6 months: 15 micrograms per day (mcg/day)

7 – 12 months: 20 mcg/day

  • Children

1 – 3 years: 20 mcg/day

4 – 8 years: 30 mcg/day

9 – 13 years: 40 mcg/day

  • Adolescents and Adults

Males age 14 and older: 55 mcg/ day

Females age 14 and older: 55 mcg/ day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.

Top Health Benefits of Selenium

  • Thyroid Health

Selenium plays a role in maintaining thyroid health since it works together with iodine. Selenium is needed to produce a critical thyroid hormone called T3, which regulates metabolism.

  • Cancer prevention

There is a strong correlation between levels of selenium in the blood and a reduced risk of several types of cancer. Selenium may help with DNA repair or may prevent cancer cells from replicating.

Since selenium is a powerful antioxidant, foods high in selenium may also prevent cancer by reducing free radicals in the body. The benefit of cancer prevention is seen from eating selenium rich foods, not taking a selenium supplement.

  • Heart Health

Selenium rich foods prevent oxidative damage to the body’s cells reducing inflammation and lowering the risk of cardiovascular disease. People with low levels of serum selenium have been shown to be at higher risk of cardiovascular disease. This effect has been seen for people with diets high in selenium, not for those who take selenium supplements.

Source:  draxe

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