Selenium, a crucial mineral, is required by the body for all of its vital processes, including fertility and infection resistance. The amount of selenium in different foods is determined by the amount of selenium in the soil where they were grown. Selenium levels in the soil are affected by rain, evaporation, pollutants, and pH conditions. As a result, selenium insufficiency is becoming increasingly common in various regions of the world, although being relatively uncommon in the United States.

In today’s article, we’ll go through 20 foods to eat to increase your selenium intake. Brazil nuts, fish, ham, and other delicacies are all available. Keep an eye out for more information.


The selenium content of cooked frozen spinach is roughly 11 mcg per cup. It’s also high in folic acid and vitamin C. Can we just assume that spinach is the MVP’s true food at this point? This nutrient-dense leafy green deserves a spot in the micronutrient hall of fame. For a wonderful side dish, serve with a fresh salad or roast with garlic.


Because of its high salt content, ham is disliked by many healthy eaters. It does, however, contain roughly 42 mcg of selenium per 3 oz serving, which is about 60% of an adult’s daily requirement.



The amount of selenium in beef varies depending on the cut, but the bottom round beef steak provides several benefits, and the liver also serves as a nutrient storage place. It’s no surprise, then, that cow liver is high in selenium. You can’t bear the thought of swallowing a piece of the liver? In your homemade meatballs, combine the ground liver. You won’t even be aware that it’s there!


One cup of sliced banana contains 2 mcg of selenium or 3% of the daily required amount. Again, this may not seem like much, but most fruits contain little to no selenium. Make a yogurt smoothie with bananas or add extra selenium to your favorite breakfast.

Nutrient-dense foods

Enriched foods are ones that have lost nutrients during manufacturing and have had vitamins and minerals added back in at the end to increase their nutritional profile. When the hull or germ, which contains numerous nutrients, is removed from whole-grain goods, they become enriched. Some foods, such as pasta, whole wheat bread, and whole-grain cereals, have selenium and other minerals added to them. The amount of selenium in these foods varies, but you should expect up to 40 micrograms per cup of noodle or cereal and about 16 micrograms per two slices of whole-grain toast. To get the most out of your diet, combine enhanced meals with lots of whole, plant-based foods.


Selenium levels in the chicken range from 22 to 25 micrograms per 3 ounces of white meat. This results in a serving that is around the size of a deck of cards, making it easy to get extra selenium into your diet. In general, poultry has a high selenium content. However, you’ll need 3-4 servings of chicken every day to meet your daily requirements. Chickens are also leaner, healthier, and easier to obtain. It’s also simpler to find organic and responsibly farmed chicken, which is more nutritious.


Which comes first, the chicken or the egg? When it comes to selenium, hens come top, but eggs aren’t far behind. To meet your selenium requirements, you’d have to eat around five eggs each day. It’s hard to believe how much selenium is packed into an egg. A hard-boiled egg has about 20 micrograms of selenium in it. Hard-boiled isn’t your thing? Don’t worry, you’ll always get a dose of selenium if you eat eggs in any form. This culinary powerhouse is high in selenium, protein, healthy fats, and choline. To make the breakfast a little more substantial and richer, combine the eggs with the oats.


3 mcg per ounce of dry-roasted cashews It may not seem like much, but every little bit helps, especially if you follow a vegan diet. With 3 mcg per ounce, dry roasted cashews provide a good source of selenium.

Brown rice

Although enriched white rice is a wonderful approach to increasing selenium intake for individuals who don’t enjoy brown rice, this whole-grain replacement provides a decent provider of selenium on its own. Cooked long-grain brown rice has 19 mcg of selenium, which is 27% of the maximum recommended dose. To receive up to 50 mcg of selenium, combine this grain with a 3 oz piece of chicken or turkey—nearly the recommended adult daily dose. Rice, which contains 23mcg per 1/3 cup serving, can easily be substituted for barley.

Baked beans

A cup of roasted beans provides about 13 mcg of selenium as well as some necessary fiber.

foods that are high in selenium
foods that are high in selenium


A cup of cooked lentils provides about 6 mcg of selenium, as well as a good amount of protein and fiber. Add mushroom soup for a vegan-friendly, selenium-rich dinner.

Sunflower seeds

A quarter cup of sunflower seeds provides about 19 micrograms of selenium, making it an ideal snack if you don’t eat animal products that look to have higher selenium levels.


Mushrooms are fungi that contain a variety of minerals, including vitamin D, iron, and roughly 12 micrograms of selenium per 100 grams. Try one of these 16 vegetarian mushroom recipes.


Turkey is likewise high in selenium and is a good source of it. You’ll need 2-3 servings each day, just like beef. This source is once again off-limits to vegans and vegetarians. While it is “healthier” meat, ethical and sustainable sourcing may be challenging and expensive. Three ounces of boneless turkey provides 31 micrograms of selenium. Make a turkey sandwich with extra selenium-fortified whole wheat bread.

Brazil nuts

Selenium is abundant in Brazil nuts, making them one of the best sources. 544 mcg is found in one ounce, which is about six to eight nuts. To avoid selenium toxicity, limit your consumption of Brazil nuts to a couple of times a week.


Yellowfin tuna contains about 92 micrograms of selenium per 3 ounces (oz), making it an excellent source of the mineral. Sardines, oysters, clams, halibut, lobster, salmon, and crab all contain between 40 and 65 micrograms.

Yogurt & milk

Milk and yogurt both have about 8 mcg of selenium per cup, which is roughly 11% of your daily requirement. Add additional milk to your enriched cereal to boost your intake.

Cottage cheese

One cup of cottage cheese contains roughly 20 mcg of selenium or 30% of the daily required amount.


13 mcg of selenium is found in one cup of cooked oats. To acquire 53 mcg, have two eggs for breakfast.


The selenium content of 3 oz of canned shrimp is 40 mcg or 73 percent of the adult DV.

Selenium is a component of selenoproteins, which play a variety of activities in the body, including antioxidant defense, thyroid activity, DNA synthesis, and immunological and reproductive functions. Selenium deficiency causes muscle and joint pain, as well as highly unhealthy hair and white spots on the fingernails. It may also play a role in the development of Hashimoto’s disease, a condition in which the body’s immune system kills the thyroid. Brazil nuts, tuna, oysters, pigs, cattle, poultry, whole-wheat pasta, and mushrooms are all high in selenium. Selenium’s current daily value (DV) is 55g (micrograms).



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