What Foods Contain Selenium?

Selenium, an essential trace mineral required for normal health and growth, aids in the body's creation of antioxidant enzymes that help prevent cell damage from free radicals. A variety of foods contain selenium, and deficiencies of the mineral are rare in the United States. The recommended daily value of selenium, according to MayoClinic.com, is 40 to 70 mcg, or micrograms, daily for adult and adolescent males, and 45 to 55 mcg daily for adult and adolescent females. Pregnant and breastfeeding women require more selenium, which is typically obtained in a multivitamin. Otherwise, most individuals receive enough selenium through a balanced diet.

Vegetables and Grains

Plant foods, including vegetables and grains, are the most common sources of selenium in the diet, according to the University of Maryland Medical Center. The content of the mineral in these foods, however, depends on the selenium content in the soil where they were grown. Vegetables and grains believed to contain the most selenium when grown in rich soil include oats, garlic, wheat germ, wheat bran, rye, Swiss chard, barley, mushrooms, oranges, turnips, grapes, carrots, corn and cabbage. Orange and grape juice made with selenium-rich fruits also contain the mineral in abundance.

Meat and Fish

Some meats and seafood also contain selenium. Animals that eat plants or grains containing high concentrations of selenium will have higher levels of the mineral in their muscle tissue, according to the National Institutes of Health Office of Dietary Supplements. Some meats and fish that typically provide selenium include tuna, beef, cod, turkey, chicken, lamb, and organ meats such as liver and kidneys. Canned light tuna is one of the animal foods richest in selenium, as it provides up to 95 percent of the recommended daily value in each 3-oz. serving. Eggs and seafood, such as lobster, clams, crab and oysters, also contain selenium.

Other Foods

In the "Foods and Nutrition Encyclopedia," Audrey H. Ensminger recommends Brazil nuts, butter and fish flour as rich sources of selenium. Brazil nuts may provide up to 544 mcg of selenium, or about 780 percent of the recommended daily value, per serving. Other foods that contain selenium include beer, blackstrap molasses, apple cider vinegar, cinnamon, chili powder, nutmeg, cheese, skim milk, cottage cheese, brewer's yeast, soybean flour, pecans, hazelnuts, almonds and walnuts. In the United States, pasta, brown and white rice, breads and cereals are sometimes enriched to contain selenium.