Top 24 Foods Contain Selenium

Top 24 Foods Contain Selenium

Selenium is a nutritionally essential trace element for humans and it is present in foods and supplements. It plays important roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.

Who needs selenium?

People have heavy metal contamination, thyroid issues, ageing, vitamin C deficiency, cancer, alcoholism, ageing, cirrhosis, high LDL cholesterol, premenstrual tension, pregnancy, premature infants, smog exposure, smoking, total parenteral nutrition (TPN), Crohn’s disease, Coxsackievirus infection, cystic fibrosis, hemodialysis, Keshan’s disease.

 

What Foods Contain Selenium?

 

  1. Alfalfa
  2. Barley
  3. Broccoli
  4. Brazil nuts
  5. Butter
  6. Cashews
  7. Crab
  8. Celery
  9. Eggs
  10. Fish
  11. Garlic
  12. Human breast milk
  13. Kidney
  14. Liver
  15. Mackerel
  16. Oysters
  17. Peanuts
  18. Seleno-yeasts
  19. Tuna
  20. Wholegrain cereals
  21. Yeast
  22. Organ meats
  23. Onions
  24. Turnip

Selected Food Sources of Selenium (2)

Food Micrograms
(mcg) per
serving
Percent
DV*
Brazil nuts, 1 ounce (6–8 nuts) 544 777
Tuna, yellowfin, cooked, dry heat, 3 ounces 92 131
Halibut, cooked, dry heat, 3 ounces 47 67
Sardines, canned in oil, drained solids with bone, 3 ounces 45 64
Ham, roasted, 3 ounces 42 60
Shrimp, canned, 3 ounces 40 57
Macaroni, enriched, cooked, 1 cup 37 53
Beef steak, bottom round, roasted, 3 ounces 33 47
Turkey, boneless, roasted, 3 ounces 31 44
Beef liver, pan fried, 3 ounces 28 40
Chicken, light meat, roasted, 3 ounces 22 31
Cottage cheese, 1% milkfat, 1 cup 20 29
Rice, brown, long-grain, cooked, 1 cup 19 27
Beef, ground, 25% fat, broiled, 3 ounces 18 26
Egg, hard-boiled, 1 large 15 21
Puffed wheat ready-to-eat cereal, fortified, 1 cup 15 21
Bread, whole-wheat, 1 slice 13 19
Baked beans, canned, plain or vegetarian, 1 cup 13 19
Oatmeal, regular and quick, unenriched, cooked with water, 1 cup 13 19
Spinach, frozen, boiled, 1 cup 11 16
Milk, 1% fat, 1 cup 8 11
Yogurt, plain, low fat, 1 cup 8 11
Lentils, boiled, 1 cup 6 9
Bread, white, 1 slice 6 9
Spaghetti sauce, marinara, 1 cup 4 6
Cashew nuts, dry roasted, 1 ounce 3 4
Corn flakes, 1 cup 2 3
Green peas, frozen, boiled, 1 cup 2 3
Bananas, sliced, 1 cup 2 3
Potato, baked, flesh and skin, 1 potato 1 1
Peaches, canned in water, solids and liquids, 1 cup 1 1

References:

  1. Photo credit: http://www.livestrong.com/article/288745-what-are-the-health-benefits-of-brazil-nuts/
  2. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
  3. Osiecki H, The Nutrient Bible, 9th edn, Bioconcepts Publishing, QLD, Australia, p198

 

Submit a Comment