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Top 5 Common Food Sources of Selenium
Looking to get more mcg of selenium in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this mineral, per serving. Getting enough of this trace element as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Selenium (µg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Brazil Nuts, Dried | 694 | 1 oz / 28 g | 536.8 | 976 |
| 2 | Kidney, Average1 | 2558 | 3.5 oz / 100 g | 152.6 | 278 |
| 3 | European Anchovies, Canned in Oil | 736 | 4 oz / 115 g | 78.3 | 142 |
| 4 | White (Albacore) Tuna, Canned in Water | 544 | 4 oz / 115 g | 75.6 | 137 |
| 5 | Northern Lobster | 839 | 4 oz / 115 g | 73.1 | 133 |
Want to know more about this essential nutrient including what selenium does in the body, benefits of selenium, how much selenium we need, what happens if we have low selenium levels or if we get too much, and even more awesome selenium rich foods? Keep reading to learn all there is to know!
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What Is Selenium and What Does It Do?
Selenium is an essential trace mineral that all mammals need in order to live. It serves as a component of two non-proteinogenic amino acids, selenocysteine and selenomethionine, which are added to proteins during post-translational modifications. It also helps form over two dozen proteins (called selenoproteins) involved in reproduction, DNA synthesis, immunity, and antioxidant defense. Selenium is also critical for thyroid function, due to selenium-dependent enzymes being used for the conversion of T4 to T3; this makes it a player in various biological processes governed by thyroid hormones, including metabolism, reproductive function, carbohydrate absorption, and fatty acid release!
Observational research suggests a link between higher selenium intake and protection against cancer—possibly due to selenium’s ability to reduce DNA damage, boost immunity, combat oxidative stress, and directly destroy cancer cells; however, controlled trials haven’t shown a clear anti-cancer benefit from selenium supplements. Likewise, while observational research suggests a protective role of selenium for cardiovascular disease, asthma, and inflammatory bowel disease, controlled human trials are lacking. More reliable evidence suggests that selenium can help reduce mortality rates in patients with sepsis, protect against mercury toxicity, and benefit HIV-positive individuals by increasing immune cell count and reducing viral load progression. Getting enough selenium is also important for protecting against preeclampsia during pregnancy.
Learn more about selenium here.
Selenium Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 1.1% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for selenium intake.
Worldwide approximately one billion people have selenium deficiency, often due to regional agricultural conditions since the selenium content of plant foods depends on how much selenium is in the soil they’re grown in.
Groups At Risk
Those at higher risk of selenium deficiency include:
- individuals living in regions with selenium-deficient soils (e.g., Eastern Europe, China, New Zealand, and parts of the American Midwest near the Great Lakes),
- people with compromised intestinal function (e.g., Crohn’s disease),
- patients undergoing kidney dialysis,
- patients reliant on parenteral nutrition,
- elderly adults aged 90 and above, and
- individuals following restrictive diets, such as low-protein diets.
Learn more here.
Symptoms of Deficiency
Selenium deficiency, while often asymptomatic, can negatively impair selenium-dependent enzymes, affecting various body systems. Long-term selenium deficiency is linked to Keshan disease (fatal form of cardiomyopathy) and Kashin-Beck disease (a chronic joint and cartilage degeneration condition). It can also contribute to conditions related to immunity and inflammation. For instance, immune dysfunction, autoimmune thyroid disorders, pemphigus vulgaris, lichen planus, and increased susceptibility to infections and illness. Although supplements exist, they show no added benefit for individuals at low risk of deficiency.
Learn more here.
Problems From Too Much Selenium
Excessive selenium intake, beyond 400 micrograms chronically or through very high doses at once, can lead to selenium toxicity or selenosis, with symptoms such as fingernail and hair loss, fatigue, irritability, garlicky breath odor, gastrointestinal issues, and skin rashes. Selenosis has occurred in regions with selenium-rich soil and from mislabeled supplements. Even at non-toxic levels, high selenium blood concentrations have been linked to impaired blood sugar control, with observational studies and randomized trials showing elevated risks of type 2 diabetes among people with high selenium intake or status. Although more research is needed to clarify the relationship, individuals with high selenium levels or a risk of type 2 diabetes are advised to avoid supplementation. As always make sure to consult with a healthcare provider.
Learn more here.
How Much Selenium Do We Need?
The following table summarizes the current recommended amounts of selenium, based on age, gender, or situation, with requirements increasing during pregnancy and when breastfeeding.
Due to the potential side effects of excessive selenium intake, be sure to seek the medical advice of a health professional before supplementing with high doses.
It’s also important to note that selenium has some known interactions with other nutrients including iodine, vitamin C, and vitamin E. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Selenium
The best food sources of selenium include Brazil nuts, seafood, organ meats, muscle meat, and mushrooms (especially shiitake and button). Other sources include cereals, whole grains, and dairy products.
Best Food Sources of Selenium
The following foods have high levels of selenium, containing at least 50% of the recommended dietary allowance per serving, making them our best sources of this valuable mineral!
Good Food Sources of Selenium
The following foods are excellent or good sources of selenium, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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