Selenium is an essential mineral which is responsible for many body processes, fertility in men and women and a healthy immune system. There are so many health benefits attached to the trace mineral. What are trace minerals? They are minerals needed in small amount, which you can also call micro minerals. Just an added information here, there are two types of minerals which are macro and micro minerals.



I will talk about the health benefits of this our wonder mineral before listing the foods that contains selenium. It is placed at 34th position in the periodic table (for those that did science), well if you never did, at least you now know.


There are several benefits that selenium gives, according to the United States Office of Dietary Supplements it DNA synthesis, thyroid hormone metabolism, it also aids protection against oxidative damage.

  • Prevents HIV from progressing to AIDS
  • Protection against asthma
  • Prevents thyroid disorders
  • Can help prevent cancer according to the United States Food and Drug Administration
  • Reduce the risk of miscarriage
  • Prevent cardiovascular diseases with the help of selenoprotein
  • Prevent cognitive decline

All minerals that are needed in the body, which are found in food either as an animal source or plant source is also available as supplements, but it is more ideal to obtain those minerals in food form.


There are some food sources of selenium both in animal and plants, let us see which of our food are carriers of the trace mineral.

  • Egg – 1 large egg provides 15mcg or 265% of DV
  • Brown rice – 1 cup/220g contains 19mcg
  • Tuna – yellowfin, 80g contains 64mcg or 116% of DV
  • Brazil nuts – 20g provides 544 mcg or 777% of DV
  • Salmon – 80 contains 21mcg or 56% of DV
  • Halibut, cooked – 80g contains 47mcg or 68% of DV
  • Mushrooms – 220g contains 15mcg or 27% of DV
  • Liver (from beef or lamb) – 80g contains 99mcg or 180% of DV
  • Sunflower seeds – 220g contains 105mcg or 190% of DV
  • Chicken breast – 80g contains 33.2mcg or 58% of DV
  • Chia seeds – 28.5g contains 15.6mcg or 28% of DV
  • Herring fish – 80g contains 39mcg or 71% of DV
  • Turkey – 80g contains 25mcg or 45% of DV

Brazil nuts tends to be the greatest source of selenium and selenoprotein, so it is idle to have it in our diet.

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sunflower seedssunflower seeds


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