Selenium is an essential trace mineral that supports the immune system, aids in cell growth and, in conjunction with vitamin E, functions as an antioxidant to protect cells from free radical damage. The recommended dietary allowance, or RDA, for selenium is 55 mcg per day for adults and children over the age of 13. Infants and younger children require less, but the daily selenium needs of pregnant and lactating women increases to 60 mcg and 70 mcg, respectively. Food sources with the highest concentrations of selenium include Brazil nuts, beef, fish, poultry, eggs and enriched grain products. Most fruits contain some amount of selenium, but certain fruits are better sources.
Bananas
Bananas are the world’s second leading fruit crop, according to the “Encyclopedia of Healing Foods.” One medium-sized raw banana provides 1.2 mcg of selenium, while a large banana contains 1.4 mcg of selenium. A 1-cup serving of raw, mashed banana provides 2.2 mcg of selenium. Dehydrating bananas increases their selenium content; according to the U.S. Department of Agriculture, 1 cup of dehydrated bananas or banana powder provides 3.9 mcg of selenium. Bananas are also excellent sources of vitamin B6 and potassium, and good sources of dietary fiber, vitamin C, riboflavin, magnesium and easily digestible carbohydrate.
Dates
The date palm tree is known as “the tree of life” in the Middle East, where it’s been cultivated since before 6,000 BCE. In the U.S., Deglet Noor and Medjool are the most commonly available varieties. Medjool dates, the larger variety, doesn’t contain any selenium. However, Deglet Noors provide 0.2 mcg per pitted date, or 4.4 mcg per 1-cup serving of chopped dates. Like bananas, dates are an excellent source of easily digestible carbohydrate. They're also excellent sources of dietary fiber, vitamin B6, niacin, riboflavin, thiamine, potassium, magnesium, iron and phosphorus; and good sources of folic acid, zinc and selenium.
Dried Apricots
Apricots are from the same family as almonds, cherries, plums and peaches. Although fresh apricots are available throughout the year in most regions, the fruit is often consumed in dried form. Fresh apricots contain a negligible amount of selenium — a 1-cup serving of apricot halves provides 0.2 mcg of the essential mineral. Dried, sulfured, uncooked apricots contain substantially more selenium, however. One cup of dried apricot halves provides 2.9 mcg of selenium, or 14.5 times as much as the fresh fruit. Dried apricots are also excellent sources of dietary fiber, potassium, iron and carotenes. Cooking dried, sulfured apricots with sugar destroys their selenium content.
Grapefruit
The grapefruit tree is distinctive among citrus trees in that it produces its fruit in clusters, which is how it earned its name. Fresh white grapefruit is a good source of selenium — a 1-cup serving of its sections provides 3.2 mcg of the trace mineral. Sections of fresh red or pink Florida grapefruits contain an equal amount per 1-cup serving. Grapefruit sections canned in juice or water contain less selenium, but still provide 2.2 mcg per cup. A cup of canned, unsweetened white grapefruit juice, however, only provides 0.2 mcg of selenium. Grapefruits are good sources of soluble fiber, flavonoids, potassium, vitamin C and folic acid.
References
- “Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- “American Dietetic Association Complete Food and Nutrition Guide”; Roberta Larson Duyff; 2006
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Office of Dietary Supplements: Selenium
- Food.VegTalk.org: Fruits Rich in Selenium
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