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Which Foods are the Richest Sources of Selenium

Nadia Galinova
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Nadia Galinova
Foods with selenium

Selenium is a particularly valuable mineral for the human health, which has an extremely powerful effect and therefore we need only small amounts of it. It plays an important role in the proper functioning of the body and the normal course of metabolic processes occurring in the body.

Selenium acts as an antioxidant and protects the body from damage caused by oxidative stress. It regulates the thyroid function, improves blood circulation and reduces the risk of cardiovascular disease and cancer.

Also, this powerful mineral strengthens the immune system and slows down the mental decline, that occurs with age. Last but not least, it takes care of our beauty, improving the condition of hair and skin.

In case of selenium deficiency the most common symptoms in the body are: fatigue, muscle weakness, frequent illness, heart rhythm disorders, high cholesterol, atherosclerosis, thyroid problems.

Find out which selenium-rich foods can keep you healthy.

Brazil nut

There is a lot of selenium in Brazil nuts

Not only delicious, but also super healthy, Brazil nuts are the undisputed champion of high selenium content. One nut can provide up to 75 micrograms of selenium per day, which almost covers the required daily dose for an adult. It is important to know that you should not consume more than 2-3 nuts a day to avoid excessive accumulation of selenium in the tissues in the body.


The various species of oysters, mussels, snails, shrimp, lobsters and crabs are a great source of selenium and iron, zinc, copper and vitamin B12.


Selenium in fish

Some fish, such as orange roughy, canned tuna, swordfish, salmon, marinated herring, and canned anchovies, contain solid amounts of selenium. In addition, they are rich in protein and a number of vitamins - B1, B2, B3, B6 and B12.


Liver is rich in various nutrients, including selenium and lamb liver provides the most of this valuable mineral.


Cereals with selenium

Wheat, rice, oats, rye, buckwheat and other types contain a number of elements needed by the human body to develop fully, including selenium.


Boiled eggs provide us with much-needed protein, vitamin D and of course selenium.

Sunflower seeds

In addition to being rich in protein, unsaturated vegetable fats, vitamin E, B1 and B6, iron, magnesium, potassium and copper, also contain an enviable amount of selenium.

Although selenium is important and good for our health, we must be careful not to intake too much of it, as excess selenium in the body can cause bad breath, diarrhea, even hair loss and even some health problems.