25 Foods High in Selenium
by Futurescopes Research Team
Selenium is an essential mineral in the body. When combined with vitamin E selenium works as an antioxidant in fighting cell damage associated with aging, heart disease, and cancer. Selenium is also an important mineral in the production of thyroid hormone. It is needed for the proper functioning of the immune system, for sperm motility and for reducing the risk of miscarriages. If you smoke cigarettes, drink alcohol or are taking birth control pills, you might be absorbing less selenium than you need. Luckily the recommended daily intake for selenium is quite low, and with a balanced diet, you should be able to achieve that goal. Adults 19 years or older should consume 55 micrograms of selenium per day. If you are pregnant, the requirement is slightly higher with 60 micrograms being the recommended dose and if you are breastfeeding it is higher still with a recommended daily intake of 70 micrograms. Here are 25 foods that will help you get all the selenium you need.
- Brazil Nuts
This cancer-fighting, mood enhancing seed is the number one source of dietary selenium on the planet with 100 g containing 1,917 mcg of selenium.
- Kidney
High in protein and low in fat, kidneys are an excellent source of vitamin A, B6, B12, and iron. The kidney is a great way to remove homocysteine from your body. Elevated levels of homocysteine have been associated with heart disease. Pork kidney contains 311 mcg of selenium per 100 g and lamb kidneys contain 218 mcg per 100 g.
- MustardSeed
Mustard is an important spice around the world and is consumed pretty much in every country. Seeds of the mustard plant are rich in minerals such as calcium, magnesium, phosphorous and potassium, folate and vitamin A. 100 g of ground mustard seeds contain 208 mcg of selenium.
- Egg
Research has shown that choline which is found in egg yolks can reduce the risk of breast cancer by up to 44%. 100 g contains 164 mcg of selenium.
- Oysters
Oysters are an excellent source of vitamin A, riboflavin, thiamine, vitamin C and D, and provide over 75% of the daily recommended intake of Zinc which can greatly improve healing as well as give a boost to the immune system. 100g of oysterscontainonaverage 154 mcg of selenium.
- Cod
Cod is particularly beneficial to cardiovascular health and the prevention of atherosclerosis because of its strong Omega-3 fatty acids content. 100g of Codcontains 147 mcg of selenium.
- Tuna
Tuna fish is a great source of Omega-3 fatty acids, protein, and nutrients. Tuna can also help improve bone health because of its high selenium content, which also acts as a strong antioxidant. A 100g serving of Tuna contains 108 mcg of selenium.
- Sunflower Seeds
High in phytosterols these nutty seeds can help you lower your blood cholesterol levels. Sunflower seeds are also a reliable source of magnesium and selenium which makes them great for thyroid health. 100 g of unsalted sunflower seed butter contains 104 mcg of selenium.
- Whelk
A type of sea snail commonly eaten around the world, whelks are extremely rich in Omega-3 fatty acids which the lysine in your body will efficiently convert to energy. 100 g of whelkwillcontain 89 mcg of selenium.
- Semolina
Made from the wheat middlings, semolina is a great source of phosphorous, protein, and fiber. Semolina has a low glycemic index, so it is excellent for people who have diabetes. 100 g contains 89 mcg of selenium.
- Salmon
Salmon is great at reducing the risk of cognitive decline, heart disease, and cancer. It has also been linked to a reduced incidence of breast cancer in women. A 100g serving of Salmon contains 76 mcg of selenium.
- Matzo
This traditional Jewish unleavened bread is an integral part of the Passover festivities. It is a good source of fiber and carbohydrates and is a good choice for people looking to lose a little weight. 100 g of matzo bread contains 75 mcg of selenium.
- Caviar
Caviar has many health benefits. Being very rich in Selenium, and vitamin E, it can help with depression, boost the immune system, and serve as a powerful antioxidant. 100g of caviar contain 65 mcg of selenium.
- Lobster
The most famous of crustaceans, the tasty lobster is a nutritious powerhouse. High in calcium and phosphorous lobster meat is great for your bones. It is also rich in Vitamin B12 and Omega-fatty 3 acids so including lobster in your diet will have many health benefits. 100 g of lobstermeatcontains 63 mcg of selenium.
- Soy Flour
The protein quality of soy flour is very high. The benefits of soy protein have been touted by many for many years now, such as reduction of menopausal symptoms, reduction of coronary disease. 100 g of soy protein from flour contains 58 mcg of selenium.
- Corn
Corn is rich in fiber which means it is a great way to reduce constipation and hemorrhoids. An added benefit of fiber-rich diet is a lower risk of colon cancer. 100 g of yellowcorncontains 56 mcg of selenium.
- Ginger
Aromatic and spicy ginger adds tang and zest to any dish. Ginger is great for treating motion sickness, nausea, and gastrointestinal distress. Gingerols are potent anti-inflammatory compounds that give great relief against osteoarthritis and rheumatoid arthritis. 100 g of groundgingercontains 55 mcg of selenium.
- Chia Seeds
Chia seeds are very high in fiber, antioxidants, protein, and saturated fat. Anyone looking to add Omega-3 fatty acids to their diet need look no further than chia. Chia will help you lose weight and lower blood cholesterol. A 100 g contains 55 mcg of selenium.
- Dried Frozen Tofu
Koya-dofu is a freeze-dried variety of tofu that is rich in iron, selenium and phosphorous. It has been linked to lower risk of breast cancer. 100 mg of dried, frozen tofu contains 54 mcg of selenium.
- Shiitake Mushrooms
A fantastic source of copper, pantothenic acid, and selenium, even when consumed in small amounts shiitake mushrooms provide great benefits to your health. Some phytonutrients found in these earthy treats are said to inhibit tumor growth. Lentinan, copalic acid, and carvacrol are just a few of the unique phytonutrients found in shiitake mushrooms. 100 g contains 46 mcg of selenium.
- Haddock
Is a great source of several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. It is very diet friendly because of its low caloric value. A 3-ounce portion of haddock contains no carbohydrates and is only 95 calories. A 100g serving of haddockcontains 42 mcg of selenium.
- Jellyfish
Popular in Asia and served dried and chopped into small pieces jellyfish is packed with calcium. Great for collagen production jellyfish in your diet will help you rejuvenate your skin. 100 g of driedjellyfishcontains 42 mcg of selenium.
- Shrimp
Shrimp are an excellent source of selenium, phosphorous, vitamin B12, choline, and copper. Shrimp is also a good source of anti-inflammatory antioxidants such as astaxanthin. 100 g of cookedshrimpcontains 41 mcg of selenium.
- Curry Powder
An essential ingredient in some of the world's most famous dishes, curry powder is a mixture of other spices including turmeric, cinnamon, cloves, cumin among others; because of this curry powder is an important source of many nutrients such as thymoquinone and eugenol. Many medicinal traditions around the world have touted curry powder as a treatment for inflammatory conditions, cancer, high blood sugar and many other diseases. 100 g of curry powdercontains 40 mcg of selenium.
- Barley
Not as popular as other whole grains, barley is nonetheless a nutritional powerhouse. It is very high in fiber and antioxidants. Barley provides a range of key vitamins and minerals such as the B vitamins, chromium, phosphorus, magnesium, niacin, and more. To get the most health benefits, it is recommended that you first soak the grain. 100 g contains 37 mcg of selenium.
References:
- All values taken from USDA Food Composition Database.
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