Selenium is a trace mineral that your body needs in small amounts for good health. It helps make antioxidant enzymes that protect your body from harmful substances. It also prevents cardiovascular disease and certain cancers and increases fertility in men. The Institute of Medicine's Food and Nutrition Board recommends 55 micrograms of selenium for people ages 14 and older. The best way to reach the recommended allowance of selenium is by consuming a varied and balanced diet.
Selenium Deficiency
Although selenium deficiency in the United States is rare, it may occur in people who are fed through an intravenous line over a long period. People with gastrointestinal disorders may also develop a deficiency when the body cannot absorb this mineral. Selenium deficiency can lead to Kashin-Beck disease, which causes joint and bone disorders. A deficiency in selenium has also been linked to myxedematous endemic cretinism, which causes mental retardation.
Seafood
The U.S. Department of Agriculture lists fish and shellfish as top sources of selenium. These include rockfish, tuna, halibut, swordfish, lobster, crab, haddock and oysters. For example, rockfish offers 113.5 micrograms of selenium in one fillet, while turkey offers 64.6 micrograms in a 3-oz. serving. Reasonable amounts of selenium occur in salmon, ocean perch, pollock and cod.
Poultry and Nuts
Chicken, turkey and duck are rich sources of selenium. Chicken contains 86.4 micrograms of selenium in 1 cup, while turkey contains 84 micrograms in the same amount. Lamb cuts, such as shoulder, rib and loin, provide from 18.5 to 32.1 micrograms in a 3-oz. serving. Brazil nuts are the richest source of selenium, offering 543.5 micrograms in a 1-oz. serving. Other sources include cashews, pistachios, macadamia nuts and peanuts.
Other Foods
Beef, grains, liver, eggs, tomato products, garlic and cheese are good sources of selenium. Ricotta cheese provides 41.1 micrograms per cup, while one large egg provides 17.8 micrograms. Some food products have selenium added to them, such as bread, white rice, malted drinks, noodles and breakfast cereals. Egg noodles contain 38.2 micrograms per cup, while white rice contains 36.8 micrograms in the same amount.
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