Top 20 Healthy Foods High in Selenium

What about selenium?

Selenium is a trace element or nutrient that needs to stay healthy. It helps the body do many things, such as:

  • Reproduction  
  • The function of the thyroid gland 
  • DNA production

Protecting the body from free radicals, which are unstable cells that move around the body and can increase the risk of disease, including cancer. It helps in keeping the body safe from getting sick

Selenium rich foods

1. Brazil nuts:

If you are looking for the best source of selenium, it is probably brazil nuts. One daily dose, which is 4 to 6 Brazil nuts, has 544 mcg of selenium, which is way more than your body needs. 60–70 mcg of selenium can be received from eating one nut once or twice a week.

Because Brazil nuts are so rich and tasty, it’s easy to get too much selenium from them. So, try not to eat too many of these nuts and only eat them two or three times a week.

2. Fish: 

Fish is one of the best sources of selenium because it gives you not only the mineral but also other nutrients your body needs.

Therefore, each 3-ounce serving of tuna, especially yellowfin tuna, has 92 mcg of selenium. It might not seem like much, but the body doesn’t need a lot of selenium, so this amount is enough.

3. Ham:

Ham is a type of cured meat that not a lot of people like, mostly because it has a lot of salt in it. Even so, this doesn’t hurt the body in any way when it’s used in small portions and in small amounts.

Just 3 ounces of ham has 42 mcg of selenium in it, which is almost 60% of the amount of selenium your body needs. If you put a few slices of ham on your sandwiches a few times a week, it should keep it under control.

4. Fortified Foods:

Selenium and other minerals are added to some foods, like pasta, whole wheat bread, and whole-grain oats, to make them healthier. A cup of noodles or oats can provide up to 40 mcg of selenium, and two slices of whole-grain bread provide about 16 mcg. Make sure you eat a lot of wholes, plant-based foods along with your enhanced foods.

5. Pork:

Selenium can be found in pork, which not many people knew about. Three ounces of pork contains 33 mcg of selenium. That might not seem like a lot, but the average amount of pork eaten is more than 3 ounces, so the amount of selenium in pork is definitely a lot more than is needed.

The only thing to keep in mind is to choose lean pork instead of fatty pork because eating too much fat can make heart conditions worse.

6. Spinach

One such food that contains selenium is spinach. Even though spinach doesn’t have a lot of selenium, something is better than nothing, right?

One serving of spinach, or one cup, has 3 mcg of selenium, which is only 5% of what we need every day. As a result, it’s not a good idea to rely on spinach alone to meet your selenium needs; you should eat spinach in addition to other selenium-rich foods.

7. Chocolate

Absolutely no one can say they are not a fan of chocolate. People will go to extremes for chocolate. It’s also a great source of selenium, making it a superfood. There is sufficient selenium in just 100 grams of chocolate to provide 10% of the recommended daily allowance (Recommended Dietary Allowance)

8. Sesame seeds

People don’t realize when they eat these sesame seeds that they are full of a lot of good things for them. It is also a good source of manganese, calcium, phosphorus, magnesium, iron, zinc, and many other nutrients.

Dietary recommendations say that 1/4 cup of sesame seeds has 12.38 mcg of selenium, which is a good amount. Sprinkle this on noodle dishes or even on bread to get more selenium in your diet.

9. Aloe Vera

The mineral selenium can be found in abundance in Aloe Vera Juice. Also, it helps maintain the fluid balance of the body, which is essential for the functioning of our organs and systems (including our brain, joints, skin, and nervous system).

10. Eggs:

Selenium is essential to our health, and hard-boiled eggs are one of the best sources we can get. One hard-boiled egg will give you 15.44 mcg of selenium, which is about a ¼ of what you need in a day.

However, if you prefer your eggs sunny-side up (fried on one side only). rather than hard-boiled, go for it; your body will still absorb the selenium.

11. Brown rice:

Rice that has been through the mill, or brown rice, is a fantastic alternative to the typical grain or rice that people eat. Not only is it high in nutrients and good for your health, but it is also one of the best sources of selenium.

A cup of cooked brown rice has about 19.1 mcg of selenium, which is about a ¼ of the daily selenium our bodies need.

12. Sunflower seeds:

Sunflower seeds are yet another amazing source of selenium. These small seeds actually taste great and are good for health as well. Sunflower seeds are full of a lot of nutrients, not just selenium. It includes nutrients like Vitamin E, B1, copper, folate, magnesium, folate, etc.

Based on how much selenium is in 1/4 cup of sunflower seeds, there is 18.55 mcg of selenium in 1/4 cup of selenium seeds. This isn’t enough on its own to meet your daily selenium needs, so you should combine it with other selenium-rich foods to get the nutrition you need.

13. Cottage cheese

Cottage cheese is a good milk byproduct. The curds cheese is great for your health because it has a lot of protein and helps your body digest food. Not only that, but it tastes good too.

The serving of cottage cheese, which is about a cup’s worth, has about 20 mcg of selenium. This gives us 30% of the selenium our bodies need. In addition to a cup of cottage cheese, you can eat other selenium-rich foods to increase your intake.

14. Mushrooms:

Mushrooms, which are fungi, are liked by a lot of people around the world. They are also good for health in useful ways. It is a great food that is full of selenium and many other nutrients, like Vitamin D, iron, and others.

One cup of mushrooms is thought to have about 18.72 mcg of selenium, which is a good amount.

15. Oats:

In order to obtain 13 mcg of selenium, one cup of cooked oats is required. Breakfast can be two eggs and 53 mcg of it if you want to be healthy.

16. Spinach:

The amount of selenium you get when you cook spinach from frozen is about 11 mcg per cup. It also has folic acid and vitamin C in it, which are good for your body.

17. Milk and yoghurt:

Selenium is essential for proper cell function, and a cup of milk or yoghurt provides about 8 mcg or about 11% of your daily requirement. If you add some milk to your improved grain product, you may find that you have an increase in consumer base.

18. Lentils:

About 6 mcg of selenium and a lot of protein and fibre are in a cup of cooked lentils. They make a flavorful vegetarian meal that is also high in selenium when added to a soup with mushrooms.

19. Cashews:

Each ounce of dry-simmered cashews contains 3 mcg of choline, which is good for your heart. Even though it doesn’t look like a lot of food at first, every bit helps, especially if you are on a plant-based diet. Selenium can be found in cashews that have been cooked dry. 

20. Fruits

Selenium can also be extracted from fruits. Fruits like bananas, raisins, avocados, kiwi, watermelon, grapes, and strawberries are full of selenium-rich foods. Fruits also have a lot of minerals and vitamins that are good for our bodies.If you’re seeking a one-stop shop for all of your healthcare requirements, then give it a shot on the Truemeds website. If you wish to buy medicine online you can try Truemeds. It is an online generic medicine store offering free home delivery in PAN India. They also provide free Dr. consultations and if you buy those supplements that Trumeds’s Dr. recommended then you can save up to 72% on your total bill. You can also check if they are having any coupons or discounts. If you are a first-time user then you can apply the MED25 coupon to get a 25% discount (check on the website).


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