Selenium is found in many different kinds of food, so most people get an adequate amount in their diet. These eight foods are some of the most nutrient-rich sources of selenium:
1. Brazil Nuts
Brazil nuts are the most potent source of selenium available. Just one nut contains 95 micrograms, almost twice your daily requirement. However, it’s important to moderate your portions to the recommended amounts. Doctors advise not consuming more than 400 micrograms of selenium a day to avoid potential health risks.
2. Seafood
Most seafood contains high levels of selenium. Per a 3-ounce serving, yellowfin tuna and white fish like halibut have about 92 micrograms of the mineral, while tinned sardines contain 45 micrograms for the same portion.
3. Lean Meat
Meat is an excellent source of a range of essential nutrients, including selenium. A sautéed chicken breast can have up to 35 micrograms of selenium with an extra 5 micrograms if you eat the skin. Lean varieties of beef can be a great choice as well. Serve up a 4-ounce portion of skirt steak to get 26 micrograms of selenium.
4. Pasta
Pasta is an easy way to include selenium in most diets. One cup of cooked pasta contains 36 micrograms, while whole-grain varieties have as much as 50 micrograms.
5. Rice
Because most rice is gluten-free, it can be a good alternative for people with wheat allergies or Celiac disease. One cup of cooked white rice contains 9 micrograms of selenium, however, you can get about 15 micrograms from a cup of brown rice varieties.
6. Eggs
One large egg can add about 28% of your daily selenium requirement. Most of this content is concentrated in the egg’s yolk. However, the egg whites have about 9 micrograms of selenium, which is a great option for people watching their cholesterol intake.
7. Oatmeal
Whether having a bowl for breakfast, using it to thicken smoothies, or substituting flour in baked goods, oatmeal is an excellent selenium source. A cup of instant oatmeal contains 10 micrograms of selenium, while raw oats have up to 23 micrograms.