11 foods rich in selenium

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:

FoodsAmount of SeleniumEnergy
Brazil nut4000 mcg699 calories
Wheat flour42 mcg360 calories
French bread25 mcg269 ​​calories
Egg yolk20 mcg352 calories
Cooked chicken7 mcg169 calories
Egg white6 mcg43 calories
Rice4 mcg364 calories
Powdered milk3 mcg440 calories
Bean3 mcg360 calories
Garlic2 mcg134 calories
Cabbage2 mcg25 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 Benefits

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 .

Recommended quantity

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.

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