selenium in a brazil nuts

Selenium rich foods

If you would like to find out all about foods high in selenium, you have certainly come to the right page. We have provided you with a long list of selenium rich foods, that point out what the best dietary sources of this mineral are. Not only that but we tell you the total selenium that each food contains, and how this matches up against the total selenium that you should be consuming in a day.

Not only that but we also provide an explanation as to what selenium is, and why it is important to your health.

What is selenium and why do you need it?

So what is selenium and why do our bodies need it? Selenium is what is known as a 'trace' mineral. This means that although it is needed by the body, a lesser amount is needed than other minerals known as 'essential' minerals.

Ok, it's true that when you think of vitamins and minerals, selenium is not going to be the first one that comes to mind, or the second, but that does not mean that it is not vital to your health in several ways. Before we go on to talk about which foods have selenium in them, we are going to explain what this mineral actually does for you.

Selenium benefits include:

  • Helps the function of your pancreas
  • Prevents arteries from hardening
  • Aids the development of the fetus in pregnant women
  • Helps your skin to stay strong and healthy
  • Regulates your cholesterol level
  • Is important for a healthy thyroid

These are some pretty important factors, that would really leave you in ill health if they were to falter. This is why it is so important to get high selenium foods in your diet, every single day.

One of the best things about any food that contains selenium, is that the are also loaded with various other nutrients that also play critical roles in your health. This makes them much more effective than taking supplements instead.

List of foods high in selenium

In our first list we are going to provide you with 10 of the foods highest in selenium. But don't worry, if you don't spot anything within this list that appeals to your taste buds, we have loads more selenium rich foods to follow it up..

  1. selenuim in brazil nuts

    Brazil nuts

    - If there is one food on it's own that can send your selenium levels through the roof it is Brazil nuts. Just one cup of Brazil nuts can provide you with all of the selenium you need in a day, and much more. These tasty nuts are also a great source of vitamin E and manganese as well.

    120 g of dried Brazil nuts have 1,917 micrograms of selenium in them, this works out at 2,739% of your RDI (recommended daily intake). And yes that does say two thousands, seven hundred and thirty nine!
  2. Kidney

    - Beef kidney, or any kidney for that matter, is a wonderful dietary source of selenium. You can easily exceed your daily requirement through a very small portion of kidney. Kidney is also rich in vitamin B2 and vitamin B12.

    1 oz of beef kidney has 143 mcg, working out at a huge 204% of your daily need.
  3. selenuim in mussels


    - There are various sea foods that act as good sources of selenium, and one of the best examples are mussels. You can exceed the total selenium needed in a day with just a simple portion of them. Additionally mussels also give you a great dose of iron and protein.

    100g of cooked blue mussels has 89.6 mcg, this is a massive 128% of your RDI.
  4. Whelk

    - Another sea food that is rightly referred to as a selenium rich food. The whelk, much like it's compatriot mollusk the mussel, can give you all of the selenium you need in a day through just a 100 g serving, as well as boosting your vitamin B6 and potassium levels.

    100 g of cooked whelk has 89.6 mcg / 128% of your daily need.
  5. selenuim in halibut


    - Halibut is a fish that rightly carries the label of a high selenium food. It is another example of something that on it's own can give you all of the selenium you need in a day. Halibut is also high in other nutrients such as phosphorus and magnesium.

    A 159 g halibut fillet has 74.4 mcg of selenium, this equates to 106% of your recommended daily intake.
  6. Oysters

    - As this list is beginning to show, sea food really is a fine source of selenium. Oysters are another perfect example, and whats more is that they are crammed full of zinc and copper too.

    100 g of cooked eastern wild oysters contain 71.7 mcg, this amounts to 102% of your RDI.
  7. Cod

    - Sticking with the sea food, cod is another fine example of a food high in selenium. It is also rich in vitamins B3 and B12.

    180 g fillet of Atlantic cod contains 67.7 mcg, this is 97% of the total your diet should contain in a day.
  8. Swordfish

    - Yet another fish that acts as a fantastic food that contains selenium.

    100 g of cooked swordfish has 61.7 mcg, equating to 88% of your daily need.
  9. Haddock

    - We promise this page features more foods containing selenium than just those from the ocean. But for now we have to mention that haddock is one of the best sources of this mineral.

    A 150 g haddock fillet, has 60.7 mcg, this is 87% of your daily dietary need.
  10. Lobster

    - Get a fantastic dose of selenium when you eat lobster. This tasty seafood is high in a range of nutrients.

    100 g of cooked lobster contains 59.2gmc, a massive 85% of the total needed in a day.

These ten foods are not necessarily the richest in selenium that you will find, however they are all prime examples of how you can satisfy your dietary needs of what is a mineral that is essential to your good health.

Yet more selenium rich foods listed below, so if you want more examples of how you can get some into your diet, please read on.

zinc in salmon

More foods with selenium in them

Here are plenty more example of selenium foods for you to take into consideration. As you can see this really is a mineral that is easy to get through various dietary sources, which makes it very rare that people will develop a selenium deficiency..

  • Salmon - 100 g of pink salmon 57.2 contains mcg / 82%
  • Tilapia - 100g of tilapia has 54.4 mcg / 78%
  • Sardines - 100 g of canned sardines have 52.7 mcg / 75%
  • Squid - In 100 g of fried squid there is 51.8 mcg / 74%
  • Condensed milk - A 306 g cup of condensed milk has 45.3 mcg / 65%
  • Couscous - 100g of cooked couscous has 43.2 mcg / 62%
  • Pork - 100 g of pork loin chops cooked has 42.3 mcg / 60%
  • Crab - 100g of cooked blue crab holds 40.2 mcg / 57%
  • Turkey - 100 g of roast turkey breast, without skin, contains 32.1 mcg / 46%
  • Granola - 100 g of plain granola cereal has 27.8 mcg / 40%
  • Chicken - 100 g of roast chicken breast, without skin, has 27.6 mcg / 39%
  • Macaroni - 100 g of cooked enriched macaroni has 26.4 mcg / 38%
  • Flaxseed - 100 g of flaxseed has 25.4 mcg / 36%
  • Liver - 1 oz of pan fried chicken liver has 24.7 mcg / 35% (all liver is a good source of selenium)
  • Jelly fish - In a 58 g cup of dried, salted, jelly fish there are 24.5 mcg / 35%
  • Sunflower seeds - A 46 g cup of dried sunflower seed kernels has 24.4 mg / 35%
  • Cashew nuts - 100g of cashew nuts contains 19.9 mcg / 28%
  • Brown rice - A 195 g serving of boiled long grain brown rice has 19.1 mcg / 27%
  • Caviar - 1 oz of black or red caviar has 18.3 mcg / 26%
  • Bacon - 1 oz (3.5 slices) of cooked bacon has 18.2 mcg / 26%
  • Trout - 100g of cooked trout has 16.2 mcg / 23%
  • Lasagna - 100 g of lasagna provides you with 16.3mcg / 23%
  • Mushrooms - A 100 g serving of fried white mushrooms holds 13.9 mcg / 20%
  • White rice - A 158 g serving of boiled long grain white rice has 11.9 mcg / 17%
  • Baked beans - 253 g cup of baked beans contains 11.4 mcg / 16%
  • Mustard - In 1 oz of mustard there is 9.2 mcg / 13%
  • Sesame seeds - A 144g cup of sesame seeds has 8.2 mg / 12%
  • Pistachio nuts - 100 g of pistachio nuts have 7 mcg / 10%
  • Asparagus - A 180 g serving of boiled asparagus has 7 mcg / 10%

The RDI that we have used in the above examples applies to the average adult male. This can vary due to age, gender and due to medical conditions. To find out how much selenium you should be consuming each day, please see the next section on this page.

It is also worth taking into consideration that various other foods in your diet will also contain traces of selenium, so when combined can make a positive contribution to your total selenium intake.

To find out about the calories and nutrients that are contained in the foods and beverages that make up your diet, please check out the menus on the left hand side of the page, we have literally hundreds covered here.

How much selenium do you need per day?

Now that you know what foods are high in selenium, you are probably going to want to know how much you should be consuming each day. We are now going to explain what the daily need for selenium is from your diet.

  • Females should be consuming 55 micrograms per day (70 if breastfeeding)
  • Makes should be consuming 70 micrograms each day

In comparison to other nutrients the amount of selenium that is needed per day is incredibly minimal, which is why it is very easy to get all that you need through the food sources shown on this page.

More information

Hopefully you will have found the answers to any questions that you may have had about selenium rich foods, and the total selenium that you need in a day.

We cannot stress enough how the best sources of selenium that we have highlighted, will also provide you with a wealth of other nutritional benefits too, making them much more beneficial than the supplement option when it comes to topping up your selenium levels.

If you want to learn similar information on other nutrients, why not check out our vitamins and minerals index, as we have pages from everything from vitamin C right through to high fiber foods.

We also have hundreds of pages covering the calories and nutrients found in the everyday foods and beverages that make up your diet, so to find out about them please search the menus shown on the left hand side of the page.

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