There’s a nutrient you don’t hear enough about, possibly because your body only needs trace amounts of it. It’s called selenium, and it plays a key role in protecting cells and tissues against antioxidant damage. Selenium is an essential trace mineral that your body uses as an antioxidant to fight oxidative stress.
Antioxidants are a natural defense against free radicals, reactive chemicals that can damage cells and contribute to cell mutation and cancer. Selenium is also essential for making thyroid hormone, immune health, and healthy thyroid function. According to Medline Plus, getting enough selenium helps your body break down toxins and may lower the risk of certain cancers. Research links low levels of selenium in humans with a higher risk of cancer and cardiovascular disease.
Selenium is a trace mineral, meaning you don’t need it in large amounts, yet you need it in small quantities for good health. Where does its antioxidant prowess come from? It’s a vital component of the antioxidant enzyme, glutathione peroxidase as well as other selenoenzymes that protect cells against oxidative stress. Selenium also appears to have an anti-inflammatory effect.
Since your body can’t make selenium, you must get it from the foods you eat. Although serious selenium deficiency is uncommon, the amount of selenium in foods varies widely depending on the soil it grows in. Some areas have low concentrations of selenium in the ground. Plus, most selenium-rich foods are animal-based, so vegetarians and vegans may struggle to get enough of it.
Let’s look at some of the best selenium sources, so you can be sure you’re getting enough.
Best Food Sources of Selenium
Brazil Nuts
Brazil nuts are far and away the best source of selenium. If you eat an ounce of Brazil nuts, you will get 550 mcg of selenium. You can get enough selenium in your diet daily by eating one or two Brazil nuts daily but no more than that. Eating a handful every day causes you to get too much selenium, as this mineral at high doses can be toxic. Health sources recommend not consuming more than 400 mcg. of selenium daily. But if you munch on them in moderation, Brazil nuts can be a great way to ensure you’re getting enough selenium if you eat a vegetarian or vegan diet.
Seafood and Fish
Some seafood, like wild-caught salmon, contains omega-3s, but seafood of all types often contains substantial quantities of selenium. Cod and tuna are excellent sources of selenium, with a 6-ounce yellowfin tuna fillet having around 186 mcg. of selenium. If you don’t like cod or tuna, salmon and tilapia also contain substantial quantities of selenium.
If you enjoy shellfish, you’re getting selenium too. A 3-ounce serving contains 130 mcg. of selenium. Clams, shrimp, and mussels are also top sources of this trace mineral.
Beef and Tofu
Beef contains less selenium than seafood, but it’s still a respectable source, with a skirt steak containing around 62 mcg. The amount of selenium in beef varies with the cut of the beef, and beef liver contains almost twice as much as ground beef.
If you eat a vegetarian or vegan diet and meat isn’t on the table, you can still get a dose of selenium by eating a dish made with firm tofu. The amount of selenium in one cup of tofu is 44 mcg. of selenium and lots of protein. Soybeans aren’t the only bean source of selenium. Pinto beans, lima beans, and navy beans contain respectable quantities, too.
Poultry
When you sit down at the Thanksgiving dinner table, you’re getting a respectable amount of selenium, assuming you eat the turkey. Three ounces of boneless turkey supplies your body with around 30 mcg. of selenium in a form that’s low in calories and high in protein.
Chicken doesn’t live up to turkey in terms of selenium content, but it comes close. When you consume 3 ounces of white meat chicken, you’ll get around 25 mcg. of selenium.
If you don’t eat meat but still consume eggs, you can help meet your body’s selenium requirements by eating a few hard-boiled eggs each day. With each containing around 20 mcg. of selenium and a high-quality source of protein, it’s a healthy way to start the day.
Other Sources of Selenium
Cottage cheese is another protein-rich food that packs a selenium punch. If you eat a cup of cottage cheese daily, you’ll get 20 mcg. of selenium along with that protein.
A few Brazil nuts per week and a few servings of Shiitake mushrooms are a way for vegetarians and vegans not to fall short of selenium. A cup of Shiitake mushrooms contains around 35 micrograms of selenium. Other mushrooms, including white button mushrooms, portabellas, and creminis, contain substantial quantities, too.
Why You Shouldn’t Take a Selenium Supplement
You might think the easiest way to get your daily dose of selenium is by taking a supplement. But too much selenium can lead to a syndrome called selenosis. People with selenosis experience hair loss, fatigue, brittle nails, nausea, gastrointestinal issues, and can even develop heart failure or kidney failure. It’s harder to overdose if you get selenium from food sources. Be aware that some multivitamins contain selenium too. The upper safe amount of selenium daily is 400 mcg., but you only need 55 mcg. each day for health.
The Bottom Line
Selenium is an important mineral you need in small quantities, but it’s still vital for your health. Getting enough selenium in your diet is important for reducing oxidative stress and for healthy thyroid function. The recommended daily dose is 55 mcg (depending on your age and gender), but it is possible to get too much—that cutoff is 400 mcg per day. Eating more than that may be harmful, so make sure to pay careful attention to the amount you’re getting each day.
References:
- “8 Foods High in Selenium and Why You Need It – WebMD.” webmd.com/diet/foods-high-in-selenium.
- com. “Top 10 Foods Highest in Selenium”
- “7 Science-Based Health Benefits of Selenium.” 20 Aug. 2019, healthline.com/nutrition/selenium-benefits.
- “Selenosis – IJC.” https://ijc.org/sites/default/files/2020-09/HPAB_Selenosis_Signs_Symptoms_Causes_Toxic_Selenium_Exposure_EN.PDF.
- “Selenosis – an overview | ScienceDirect Topics.” sciencedirect.com/topics/agricultural-and-biological-sciences/selenosis.
- “Selenium in diet: MedlinePlus Medical Encyclopedia.” https://sante.truetiger.info/update-https-medlineplus.gov/ency/article/002414.htm.
- “Selenium Fact Sheet for Consumers – National Institutes of ….” 10 Dec. 2019, https://ods.od.nih.gov/pdf/factsheets/Selenium-Consumer.pdf.
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