Here’s why you need selenium + the top 21 ways to get it into your diet.
Let’s play a word association game. Ready? What do you think of when you hear selenium? There’s a 50/50 chance it’s either a nutrient or one of Zenon’s catchphrases . (Psst, it’s a nutrient!)
Animal foods tend to be the best sources of selenium — particularly meat and seafood. But lots of grain-based foods like bread, pasta, and cereal are enriched with selenium, making it easier for you to get what you need.
Selenium is a trace mineral. Your body needs it for lots of important functions like:
FYI: Pregnant peeps should get around 60 micrograms a day. Breastfeeding folks need the most with a suggested 70 micrograms a day.
This is how much selenium the National Institutes of Health recommends you get on the daily:
Studies showed that selenium deficiency is sometimes associated with male infertility and may worsen iodine deficiency . So, you should def keep your levels in check with a balanced, healthy diet.
What if I’m not getting enough?
What if I’m not getting enough?
Selenium deficiency is fairly rare in the United States these days. You might be at a higher risk for deficiency if you:
Selenium per 1 nut (5 grams): 96 micrograms
A single one of these tiny, buttery-tasting nuts contains nearly 2 days worth of selenium. That makes them a solid selenium supplement. Just pop one of these bad boys a day and you’re good to go.
Poison PSA: Experts warn against eating a full serving of Brazil nuts on the reg. It can lead to selenium toxicity because they’re so potent.
Selenium per 1 cup (245 grams): 9 micrograms
Yogurt is a decent source of selenium. One cup of yogurt can provide around 10 percent of your daily needs. Plus it’s vegetarian-friendly!
Selenium per 3 ounces (85 grams): 60 micrograms
Seafood is one of the richest sources of selenium. Tuna is a great choice because it’s versatile AF and packed with protein, B vitamins, and omega-3 fatty acids. You can use the canned stuff or get fancy with a fillet.
Selenium per 1/3 cup (27 grams), dry: 8 micrograms
Oats are a wholesome, vegan-friendly source of selenium. Unlike flour-based grains, oats don’t require additional enrichment. Regular and quick oats have equal amounts.
Bonus: There are countless yummy oat-based recipes to try.
Selenium per 3 ounces (85 grams), cooked: 31 micrograms
Shrimp are naturally loaded with selenium. But that’s just one of this ‘lil crustacean’s perks 🍤. They’re also low in calories and rich in nutrients like phosphorus, iron, niacin, and zinc. Try shrimp in pasta, salads, or grilled on skewers.
Selenium per 1 cup (253 grams): 12 micrograms
OK, so you either love or hate baked beans. But they’re actually a decent source of selenium, especially for a plant-based food. Even the canned kind can do the trick. Just don’t overdo it because a lot of baked beans are loaded with sugar.
Selenium per 1 cup (117 grams), cooked: 40 micrograms
Macaroni and other pastas tend to be enriched. That just means selenium and other nutrients lost during preparation get added back into the flour.
Opt for whole-wheat pasta to make your meal healthier and to get more fiber.
Selenium per 1 egg (50 grams): 16 micrograms
This kitchen superstar is an excellent source of selenium, protein, healthy fats, and choline. Pair your eggs with oatmeal to make your meal a bit more substantial and filling. 🥚
Selenium per 3 ounces (85 grams), cooked: 26 micrograms
Turkey is a super-lean protein. Ground turkey is a less-fatty alternative to beef and can feel just as hearty. A single serving contains nearly half your selenium needs for the day.
Selenium per 1 cup (190 grams), cooked from frozen: 10 micrograms
At this point, can we just assume spinach is the true food MVP? Really tho, this dark leafy green deserves a spot in the micronutrient hall of fame. Use it in a fresh salad or cook it up with garlic for a delicious side dish.
Selenium per 3 ounces (85 grams), cooked: 30 micrograms
Among its many purposes, the liver also serves as a storage area for nutrients. So, it’s no surprise that beef liver is a great source of selenium.
Can’t stomach the idea of eating a chunk of liver? Mix ground liver into your homemade meatballs. You won’t even know it’s there!
Selenium per 1 cup (180 grams), cooked: 5 micrograms
Lentils are another vegan-friendly source of selenium. They’re waaay versatile. You can use them to make soups, stews, salads, and curries. You can even make homemade veggie burgers with them. 🍔
Selenium per 3 ounces (85 grams), cooked: 49 micrograms
Halibut is a type of flatfish (aka flounder). It’s got flaky, white flesh that’s really mild-tasting. So, it’s a great alternative to stronger-tasting fish like salmon.
Selenium per 1 cup (195 grams), cooked: 11 micrograms
Brown rice is a whole grain and has more fiber and protein than white rice. It can also help you stay fuller longer. Pair it with lentils for a simple, selenium-rich meal.
Pro tip: Swap out noodles for brown rice in your fav soup.
Selenium per 1 cup (226 grams): 27 milligrams
Cottage cheese is another one of those ‘‘love it or hate it foods’’. But if you’re a fan, you’re in luck! A single serving contains about half your daily selenium needs. It’s also a great source of protein. It’s extra tasty when paired with fruit 🍍.
Fun fact: You can use cottage cheese to add thickness and creaminess to sauces without adding lots of extra fat.
Selenium per 3 ounces (85 grams), cooked: 21 milligrams
Chicken is the quintessential lean meat and — like other meats — it’s packed with selenium. Just a single serving can provide nearly half your selenium needs for the day.
Selenium per 2 medium slices (72 grams): 20 micrograms
Whole-wheat bread is a great vegan- and vegetarian-friendly source of selenium. For a filling, balanced, and selenium-rich meal, try a sandwich made with eggs and spinach on whole-wheat bread.
Selenium per 3 ounces (85 grams), canned in oil: 45 micrograms
Sardines are an acquired taste to say the least. But they’re a great way to pack in some selenium — along with uber-healthy omega-3 fats. You can eat them straight from the can as a salty snack, or use them as a condiment on pizza, sandwiches, and more.
Selenium per 1 ounce (28 grams) of kernels: 18 micrograms
Sunflower seeds are a vegan-friendly source of protein, healthy fats, and — of course — selenium. These little seeds are absolutely loaded with the stuff. Sprinkle them on everything from soups to salads to add a little extra crunch. Or eat them alone as a satisfying snack.
Selenium per 1 cup (96 grams), whole: 9 micrograms
Mushrooms are a super-versatile, vegan-friendly fungi. Their meaty texture makes them a fab alternative to steak. You can even make a pretty tasty vegan jerky with ’em!
Selenium per 1 ounce (28 grams): 6 micrograms
Rounding out our list of high selenium foods is plain ol’ ham. Ham tends to be hella processed and high in salt. But in moderate quantities, it’s a great way to add some flavor to your food. It’s also got a nice stash of selenium.