Selenium is a trace mineral that you require small amounts of on a daily basis for good health. Selenium may help protect you from the damage caused by free radicals, which are dangerous substances that can increase your risk of cancer and heart disease. This trace mineral also plays a role in immunity and thyroid function. You need 55 mcg of selenium each day, but too much can cause gastrointestinal problems, garlic-smelling breath, white spots on your nails, hair loss, fatigue and nerve damage. Knowing the sources of selenium can help you get the amount you need without consuming too much.
Nuts
Brazil nuts are one of the top sources of selenium. If you are worried about not consuming enough selenium in your diet, a 1-oz. serving of Brazil nuts provides you with 544 mcg, or 780 percent of your daily requirement. Walnuts supply much less, but are still a nutritious source, with 5 mcg per 1-oz. portion. Other nuts contain trace amounts of selenium.
Meat, Cheese and Eggs
Lean meat and fish, as well as eggs, are nutritious sources of selenium, as well. Tuna tops the list, providing 63 mcg of selenium in each 3-oz. serving. A serving of cooked beef contains 35 mcg, and white meat turkey provides 32 mcg. A 3.5-oz. serving of roasted chicken breast contains 20 mcg. A 1/2-cup portion of cottage cheese has 12 mcg of selenium, and a 1-oz. serving of cheddar cheese has 4 mcg. A whole egg supplies you with 14 mcg of this trace mineral.
Grains
Certain grains are enriched or fortified with minerals and are healthy sources of selenium. A 1/2-cup serving of boiled noodles has 17 mcg of selenium, and a 1/2-cup serving of boiled macaroni has 15 mcg. One cup of fortified instant oatmeal provides 12 mcg, and a 1/2 cup of cooked enriched white rice also supplies 12 mcg. A 1/2 cup of boiled brown rice or one slice of whole wheat bread each provides 10 mcg of selenium.
Environment
While food is the primary way you consume selenium, certain environmental aspects may also increase your exposure. For instance, soil may contain selenium, which increases the content of foods grown in that dirt, and certain manufacturing processes, such as coal, may also emit selenium dust into the air.
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