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Selenium is a trace mineral that is essential to good health
but required only in small amounts. This mineral helps antioxidants
slow down the oxidation process, or harmful chemical reactions
in the body, that occur during the development of coronary
heart disease and some cancers. Selenium also plays a role
in the immune system and in regulateing thyroid functions.
Selenium boosts our energy and immune system by producing
antibodies, and it may have a preventive effect against certain
forms of cancer because of its antioxidant properties. It
may also help lessen the signs of acne. The recommended daily
amount of selenium is 60 micrograms, and extreme selenium
deficiencies may damage the heart muscle. Also, be careful
not to take more than 200 micrograms per day of selenium,
as it can be toxic in large doses.
What Foods Provide Selenium?
Plant foods are the major dietary sources of selenium in most
countries throughout the world. The content of selenium in
food depends on the selenium content of the soil where plants
are grown or animals are raised. For example, researchers
know that soils in the high plains of northern Nebraska and
the Dakotas have very high levels of selenium. People living
in those regions generally have the highest selenium intakes
in the United States. In the U.S., food distribution patterns
across the country help prevent people living in low-selenium
geographic areas from having low dietary selenium intakes.
Soils in some parts of China and Russia have very low amounts
of selenium. Selenium deficiency is often reported in those
regions because most food in those areas is grown and eaten
locally.
Selenium also can be found in some meats and seafood. Animals
that eat grains or plants that were grown in selenium-rich
soil have higher levels of selenium in their muscle.
Selenium content of foods can vary. For example, Brazil nuts
may contain as much as 544 mcg of selenium per ounce. They
also may contain far less selenium. It is wise to eat Brazil
nuts only occasionally because of their unusually high intake
of selenium.
Selected Food Sources of Selenium
| Food |
Micrograms
(mcg) |
Percent
DV* |
| Brazil nuts, dried, unblanched, 1 ounce |
544 |
780 |
| Tuna, light, canned in oil, drained, 3 ounces |
63 |
95 |
| Beef, cooked, 3½ ounces |
35 |
50 |
| Spaghetti w/ meat sauce, frozen entrée, 1 serving |
34 |
50 |
| Cod, cooked, 3 ounces |
32 |
45 |
| Turkey, light meat, roasted, 3½ ounces |
32 |
45 |
| Beef chuck roast, lean only, roasted, 3 ounces |
23 |
35 |
| Chicken Breast, meat only, roasted, 3½ ounces |
20 |
30 |
| Noodles, enriched, boiled, 1/2 cup |
17 |
25 |
| Macaroni, elbow, enriched, boiled, 1/2 cup |
15 |
20 |
| Egg, whole, 1 medium |
14 |
20 |
| Cottage cheese, low fat 2%, 1/2 cup |
12 |
15 |
| Oatmeal, instant, fortified, cooked, 1 cup |
12 |
15 |
| Rice, white, enriched, long grain, cooked, 1/2 cup |
12 |
15 |
| Rice, brown, long-grained, cooked, 1/2 cup |
10 |
15 |
| Bread, enriched, whole wheat, commercially prepared,
1 slice |
10 |
15 |
| Walnuts, black, dried, 1 ounce |
5 |
8 |
| Bread, enriched, white, commercially prepared, 1 slice |
4 |
6 |
| Cheddar cheese, 1 ounce |
4 |
6 |
A diet containing adequate Selenium contributes to good health
in several ways:
• Helps to reduce incidence of certain cancers
• Protects against heart disease
• Promotes normal liver function
• Helps to ward off viruses
• Protects against toxic minerals
• Helps to neutralize alcohol, smoke and some fats
• Helps to increase male potency
• Maintains healthy hair and skin
• Maintains healthy eyes and sight
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Articles > Benefits of Selenium
