Foods Rich in Selenium and Iodine

Roast beef  and sauteed spinach
Which foods are selenium rich? (Image: vikif/iStock/Getty Images)

Selenium, a mineral available from diet, may help in preventing heart disease, stroke, atherosclerosis and certain types of cancer. In addition, it may help in relieving symptoms of osteoarthritis, rheumatoid arthritis, mood disorders and cataracts. Iodine is also a mineral important for proper body functions. Iodine aids in normal metabolism of cells and in normal thyroid function. Both selenium and idoine can be found in a variety of foods.

Meats and Seafood

Seafood plate
Seafood is a rich source of selenium. (Image: gemenacom/iStock/Getty Images)

According to the Linus Pauling Institute, organ meats and seafood are the richest food sources of selenium. A 3-oz. serving of shrimp contains 34 micrograms of selenium, while 3 oz. of crab meat contains 41 micrograms. In comparison, a 3-oz. serving of beef contains 16 micrograms of selenium. The Linus Pauling Institute reports the tolerable upper-level intake of selenium per day is 400 micrograms.

Brazil Nuts

Mixed Nut Background
Brazil nuts are high in selenium. (Image: Gord Horne/iStock/Getty Images)

The Linus Pauling Institute says the amount of selenium in plant proteins depends upon the selenium content of the soil the plants are grown in. Brazil nuts grown in selenium-rich soil may supply greater than 100 micrograms of selenium per nut. However, those grown in soil that has poor selenium content may provide 10 times less.

Iodized Salt and Seaweed

luscious green underwater kelp forest at catalina island, california
Certain foods may be higher in iodine than others based on the environment they grew in. (Image: shane partridge/iStock/Getty Images)

According to the Linus Pauling Institute, the iodine content of foods also depends on the content of iodine in the soil. Certain seaweeds may be rich in iodine. In addition, processed foods may be high in iodine because this mineral is added in the form of iodized salt or food additives. A 1-g serving of iodized salt contains 77 micrograms of iodine, while 1/4 oz. of dried seaweed may supply 4.5 mg of iodine.

Dairy Products

Salad with feta cheese
Dairy products are good sources of iodine. (Image: Image Source White/Image Source/Getty Images)

Dairy products are good sources of iodine. The Linus Pauling Institute reports iodine is commonly added to the feed products of animals in the United States. This leads to dairy products, such as cow's milk, to be rich in iodine. An 8-oz serving of cow's milk supplies 56 micrograms of iodine. Toxicity of iodine in the body is rare.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.