Foods rich in Selenium are mainly Brazil nuts, wheat, rice, egg yolks, sunflower seeds and chicken. Selenium is a mineral present in the soil and, therefore, its amount in food varies according to the richness of the soil in that mineral.
The recommended amount of selenium for an adult is 55 micrograms per day, and its adequate consumption is important for functions such as strengthening the immune system and maintaining a good production of thyroid hormones. See all the benefits here.
Amount of Selenium in foods
The following table shows the amount of selenium present in 100 g of each food:
|Foods||Amount of Selenium||Energy|
|Brazil nut||4000 mcg||699 calories|
|Wheat flour||42 mcg||360 calories|
|French bread||25 mcg||269 calories|
|Egg yolk||20 mcg||352 calories|
|Cooked chicken||7 mcg||169 calories|
|Egg white||6 mcg||43 calories|
|Rice||4 mcg||364 calories|
|Powdered milk||3 mcg||440 calories|
|Bean||3 mcg||360 calories|
|Garlic||2 mcg||134 calories|
|Cabbage||2 mcg||25 calories|
The selenium present in foods of animal origin is better absorbed by the intestine when compared to vegetable selenium, it is important to vary the diet to obtain a good amount of this mineral.
Selenium plays important roles in the body, such as:
- Act as an antioxidant, preventing diseases such as cancer and atherosclerosis;
- Participate in the metabolism of thyroid hormones;
- Detoxify the body from heavy metals;
- Strengthen the immune system;
- Improve male fertility.
To have the benefits of selenium for health a good tip is to eat a Brazil nut per day, which in addition to selenium also has vitamin E and contributes to the health of the skin, nails and hair. See other benefits of Brazil nuts .
The recommended amount of selenium varies according to gender and age, as shown below:
- Babies 0 to 6 months: 15 mcg
- Babies from 7 months to 3 years: 20 mcg
- Children aged 4 to 8 years: 30 mcg
- 9 to 13 year olds: 40 mcg
- From 14 years: 55 mcg
- Pregnant women: 60 mcg
- Breastfeeding women: 70 mcg
By eating a balanced and varied diet, it is possible to obtain the recommended amounts of selenium naturally from food. Its supplementation should only be done with the guidance of the doctor or nutritionist, as its excess can cause harm to health.