It is found in foods and supplements.
About 25% to 46% of the bodys selenium is stored in the skeletal muscle.
Brazil Nuts
Brazil nutsare an excellent source of selenium.
Catherine Falls Commercial/ Getty Images
Selenium binds to protein, soprotein-rich foodsare usually high in this mineral.
The following types of seafood are a good source of selenium:
3.
Pork and Ham
Pork and ham are rich in protein and selenium.
A 3-ounce pork chop contains 37 mcg of selenium.
And three ounces of roasted ham provides 24 mcg.
Grains and Bread
Grains and bread are the primary sources of selenium for people in the United States.
Grains and other plant-based foods absorb selenium from the soil.
Grain products include:
5.
Beef
The cut of meat affects the selenium content.
A 3-ounce beef steak provides 37 mcg of selenium.
Three ounces of beef liver has 28 mcg, and three ounces of ground beef contains 33 mcg.
Chicken
Chicken is an excellentlow-calorie source of proteinand selenium.
Three ounces of light-meat chicken provide 22 mcg of selenium.
Cottage Cheese
Dairy products likecottage cheeseare rich in protein and selenium.
One cup of 2% milk-fat cottage cheese has 20 mcg of selenium.
Sunflower Seeds
Sunflower seedsare a simple and tasty snack packed with healthy nutrients.
A 100 gram (g) serving provides 18 mcg of selenium.
Eggs
Eggs are rich in protein and several minerals, including selenium.
Baked Beans
Baked beans are a hearty side dish perfect for people following a vegetarian orvegan diet.
One cup of canned baked beans (plain or vegetarian) contains 13 mcg of selenium.
Brown Rice
Brown rice is rich in fiber, vitamins, and minerals and low in fat and calories.
One cup of cooked, long-grain brown rice provides 12 mcg of selenium.
Mushrooms
Mushroomsprovide a beefy, hearty flavor and texture.
They are a great choice for people looking fornon-meat protein sources.
A half-cup serving of grilled portabella mushroom has 13 mcg of selenium.
Oatmeal
Start your day with a tasty dose of fiber, vitamins, and minerals with oatmeal.
Spinach
Most selenium-rich foods contain meat or animal products because selenium binds to protein.
Fortunately, several plant-based foods, likespinach, also contain selenium.
A half-cup of frozen, boiled spinach contains 5 mcg.
Milk and Yogurt
Milkand yogurt contain high amounts of protein, calcium, and selenium.
Lentils
Lentilsare edible seeds that are atype of legume.
They are rich in several nutrients, including fiber and selenium.
One cup of boiled lentils contains 6 mcg of selenium.
Pistachios
Pistachiosare a quick and satisfying treat perfect for on-the-go snacking.
Bananas
Bananasare often known for theirpotassiumcontent, but they also provide selenium.
One cup of sliced bananas has 1.5 mcg of selenium.
Selenium and Children
Talk with your child’s healthcare provider about your child’s diet needs.
Some kid-friendly meals and snacks with selenium include:
How Much Selenium Do You Need?
Selenium is an important part of everyones diet.
The daily values of selenium are based on age.
Most people in the United States consume enough selenium through their diets.
Selenium deficiencies are rare in the United States.
It is also essential for thyroid health, immune function, and hormone metabolism.
Selenium deficiency is rare in the United States.
Talk with a healthcare provider before starting a selenium supplement.
Selenium toxicity can cause several serious health problems.
National Institutes of Health.Selenium.
2024;11:1363299. doi:10.3389/fnut.2024.1363299
U.S. Department of Agriculture.Nuts, brazilnuts, dried, unblanched.
U.S. Department of Agriculture.Cheese, cottage, lowfat, 2% milkfat.
U.S. Department of Agriculture.Seeds, sunflower seed, kernel, raw.
U.S. Department of Agriculture.Egg, whole, cooked, hard-boiled.
U.S. Department of Agriculture.Rice, brown, long-grain, cooked.
U.S. Department of Agriculture.Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Nuts, pistachio nuts, raw.
U.S. Department of Agriculture.Potatoes, white, flesh and skin, baked.
U.S. Department of Agriculture.Bananas, raw.
Chan School of Public Health.Selenium.
2021;82:103553. doi:10.1016/j.etap.2020.103553
Radiopaedia.Selenium toxicity.
