What Foods Are Highest In Selenium?

Selenium is a trace mineral, essential for good health, but required in only small amounts. It plays a role in thyroid function and is necessary for proper immune system function. Furthermore, selenium acts as an antioxidant in the body, in conjunction with other vitamins, to help protect against diseases and certain cancers by preventing free radical damage to body cells and tissues. Add selenium-rich foods to a healthy diet plan that consists of complex carbs, lean proteins and healthy fats for improved health benefits. Consult with a health professional prior to making any dietary changes that could affect your health.

Nuts and Seeds

Certain nuts and seeds are rich sources of selenium. Concentration levels may vary depending on the soil in which plant crops were cultivated. Look for all-natural nuts and seeds that are preferably organic, indicating that no chemicals or pesticides were added to the fertilizers for growing. Avoid prepackaged nuts and trail mixed that are salted and have added fats and sugars, decreasing their health benefits. Brazil nuts and sunflower seeds are particularly high in selenium. Snack on a handful of nuts throughout the day or sprinkle seeds over salads for a crunchy topping.

Fish

Certain types of fish are rich sources of selenium. A 3 oz. serving of canned light tuna in oil contains 63 micrograms of selenium, or approximately 95 percent of the daily value. Cooked cod-fish is also a source of the mineral with a 3 oz. serving providing about 32 micrograms, or approximately 45 percent of the daily value. Fish is also a source of protein and healthy fats, which are essential for the growth and development of muscle mass and the absorption of vitamins, respectively. Add tuna to a whole-wheat sandwich for lunch and enjoy baked cod with roasted vegetables for dinner a few times per week.

Meat

Meat products are rich sources of selenium. A 3 oz. serving of cooked beef provides approximately 50 percent of the daily value for selenium, while a 3 oz. serving of turkey and chicken breast cooked provide about 45 and 30 of the daily value, respectively. Look for lean sources of meat and avoid fatty cuts that are a source of unhealthy artery-clogging saturated fats. Serve grilled, chopped chicken over green salads for lunch and lean beef with roasted potatoes and brown rice for dinner.

Eggs

Eggs are a nutrient-rich food and a rich source of selenium. One medium-sized whole egg contains approximately 20 percent of the daily value of the trace mineral. In addition, eggs are a source of protein, healthy fats and iron. One whole egg contains approximately 75 calories, 5 g of fat, 6 g of protein and 0 g of sugar. Add eggs to a healthy diet plan by serving them with whole-grain toast for breakfast or preparing a light omelet to serve with a large salad for lunch.