What Foods Contain Selenium?
What foods contain selenium? Why is selenium important in your body? How much do you need? Every month I highlight a nutrient you should be familiar with. This month we’re focusing on SELENIUM as a nutrient to know about…
You may not be as familiar with selenium, as you are with magnesium, iron, zinc, or potassium, but it’s an essential mineral to consume.
As we discussed last month with omega-3 fatty acids, selenium is an essential nutrient, meaning you must obtain it from food.
Interestingly, most Americans consume sufficient amounts of selenium… so why is it this month’s Nutrition of the Month?
As a registered dietitian, I think it’s important to learn about ALL of the nutrients we consume, especially when some foods are enriched or fortified with them, like pasta and bread.
Plus, we may only need small amounts of selenium, but it plays a major role in metabolic processes in the body as well as thyroid function.
What does selenium do in your body?
Selenium is involved in many basic functions in your body ranging from immune health to reproductive health. At a time when the world is facing a worldwide pandemic, it’s important to ensure you’re optimizing your immune system as best possible. Eating enough selenium-rich foods can help.
Selenium is also a powerful antioxidant that protects your body from heavy metals and other harmful environmental substances.
Where is selenium found in the body?
About 28-46% of your total selenium stores is in your skeletal muscle.
How much selenium do you need?
The recommended daily allowance (RDA) of selenium in individuals 14 years and older is 55 mcg of selenium daily.
Most Americans eat enough selenium!!!
Individuals at risk for selenium deficiency include those with:
- Kidney disease undergoing dialysis
- HIV
- Malabsorption in their GI tract (i.e.: Crohn’s disease)
- People living in selenium-deficient regions (see below under “What foods contain selenium?”)
What foods contain selenium?
What’s so interesting about selenium in foods is that the amount of selenium in certain foods is dependent upon the amount of selenium in the soil in which they’re grown.
For example, Americans living in the midwest and western states have higher selenium levels than those in the south or northeast. However, most sources state that selenium deficiency is extremely rare in otherwise healthy individuals, regardless of the soil concentration because of the transport of food across the country.
The following foods are potent sources of selenium:
- Brazil nuts
- Fish
- Organ meats
- Enriched bread, pasta, and crackers
- Proteins like pork, beef, turkey, chicken, ham
- Eggs
- Cottage cheese and dairy products like milk and yogurt
- Brown rice
- Sunflower seeds
- Mushrooms
- Oatmeal
- Dark leafy greens, like spinach
What recipes contain sources of selenium?
Since such a wide variety of foods contain selenium, there are many recipes that contain foods rich in selenium. Here are a few of my favorites:
- Warm Mushroom and Green Bean Salad
- Simple Salmon, 4 Ways
- Greek Chicken Burgers
- Mushroom Tacos
- Sunflower Seed Butter
- Seafood recipes from my new cookbook, The 28-Day Pescatarian Meal Plan and Cookbook (available April 14th)
Do I need to supplement with selenium?
It is unlikely that you would need to supplement with selenium since it is so widespread in our diets. Of course, check with your physician or dietitian if you’re concerned.
And there you have it… a quick recap about the importance of selenium in your diet, what foods contain selenium, and how to eat enough!
Questions? I’d love to hear from you!
XO