Selenium is an essential mineral that the body needs to stay healthy. It helps prevent osteoporosis, reduce oxidative stress and inflammation, and boost immunity against diseases. On average, you should consume 55 micrograms of selenium a day to avoid a deficiency. Incorporating selenium-rich foods into your diet is a great way to get your daily requirement of this important nutrient.
Many whole grains and dairy products, such as milk and yogurt, are good sources of selenium. Ready-to-eat breakfast cereals are often fortified with selenium, and some fruits and vegetables contain it too. Pork, beef, turkey, chicken, fish, shellfish, and eggs are all high in selenium. The best sources of selenium are some nuts, fish and poultry.
Here are 15 foods that contain this important nutrient:
- Brazil nuts: Just one nut contains more than 100% of your daily requirement of selenium.
- Tuna: A 3-ounce serving of tuna contains about 92 micrograms of selenium.
- Halibut: A 3-ounce serving of halibut contains about 47 micrograms of selenium.
- Sardines: A 3-ounce serving of sardines contains about 45 micrograms of selenium.
- Turkey: A 3-ounce serving of turkey contains about 33 micrograms of selenium.
- Eggs: One large egg contains about 22 micrograms of selenium.
- Oysters: A 3-ounce serving of oysters contains about 21 micrograms of selenium.
- Beef: A 3-ounce serving of beef contains about 19 micrograms of selenium.
- Chicken: A 3-ounce serving of chicken contains about 19 micrograms of selenium.
- Lobster: A 3-ounce serving of lobster contains about 18 micrograms of selenium.
- Whole wheat bread: One slice contains about 14 micrograms of selenium.
- Brown rice: One cup cooked contains about 14 micrograms of selenium.
- Spinach: One cup cooked contains about 11 micrograms of selenium.
- Garlic: One clove contains about 6 micrograms of selenium.
- Bananas: One medium banana contains about 1 microgram of selenium.
