What is Selenium?
Selenium is an essential trace mineral that plays a critical role in metabolism and thyroid function. It also has antioxidant properties that help protect cells from damage and supports the immune system.
Benefits of Selenium
Antioxidant Protection: Helps protect cells from damage caused by free radicals.
Thyroid Health: Essential for the proper functioning of the thyroid gland.
Immune Support: Supports the immune system and helps fight off infections.
Heart Health: May reduce the risk of heart disease by reducing inflammation and oxidative stress.
Foods High in Selenium
Here are some foods rich in Selenium along with their approximate Selenium content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Selenium is approximately 55 micrograms (mcg) for adults.
Top Sources of Selenium for Carnivores
Tuna
Selenium content: 108 mcg per 100g
% of Daily Need: 196% for both men and women
Tuna is a rich source of selenium.
Oysters
Selenium content: 89.6 mcg per 100g
% of Daily Need: 163% for both men and women
Oysters are also high in selenium.
Beef Liver
Selenium content: 28.1 mcg per 100g
% of Daily Need: 51% for both men and women
Beef liver provides a good amount of selenium.
Chicken Breast
Selenium content: 24.5 mcg per 100g
% of Daily Need: 45% for both men and women
Chicken breast is another good source of selenium.
Eggs
Selenium content: 20 mcg per 100g
% of Daily Need: 36% for both men and women
Eggs contain a moderate amount of selenium.
Top Sources of Selenium for Vegans
Brazil Nuts
Selenium content: 1,917 mcg per 100g
% of Daily Need: 3,485% for both men and women
Brazil nuts are extremely high in selenium.
Sunflower Seeds
Selenium content: 79.3 mcg per 100g
% of Daily Need: 144% for both men and women
Sunflower seeds provide a significant amount of selenium.
Chia Seeds
Selenium content: 55.2 mcg per 100g
% of Daily Need: 100% for both men and women
Chia seeds are high in selenium and other nutrients.
Brown Rice
Selenium content: 15.1 mcg per 100g
% of Daily Need: 27% for both men and women
Brown rice is a good plant-based source of selenium.
Lentils
Selenium content: 8.2 mcg per 100g
% of Daily Need: 15% for both men and women
Lentils provide a moderate amount of selenium.