List of Selenium Rich Foods (Foods High in Selenium)

Selenium is a micro nutrient needed by our body for proper functioning. It is also needed to maintain the functioning of the thyroid gland of our body. If there is a deficiency of selenium in your body then you can experience the pain in joints and muscles, white spots on fingernails, and unhealthy hair. Minerals also help in protecting our body from cancer and free radical damage. Even if you will consume this nutrient in excess then it may lead to the conditions like bad breath, hair loss, and diarrhea. Therefore, it is really very important to take selenium in a proper amount. The considered DV (Daily Value) for this type of micronutrient is 70 micrograms (µg). So, start consuming the selenium rich foods if you are having the deficiency of selenium in your body.

Benefits of Selenium Mineral:

Here are few benefits of selenium mineral for our health.

  • It lowers the risk of cancer.
  • It provides cell protection.
  • It contains the antioxidant properties that help in protecting the cell from damage.
  • It can reduce the inflammation in rheumatoid arthritis.
  • It can even prevent the sunburn.

Why should People Consume Selenium?

Selenium contains amazing antioxidant properties. This nutrient helps a lot in protecting cells from damage. Also, there is certain evidence that predicts that selenium supplements may help in reducing the odds of prostate cancer. In addition, stay aware as selenium may seem to increase the risk of non-melanoma skin cancer.

Recommended Daily Allowance of Selenium:

Here is the list of the daily allowance of selenium content one should consume on a regular basis through selenium rich foods.

  • For Children (under 3 years): 20µg(micrograms)
  • For Children (4-8 years): 30µg(micrograms)
  • For Children (9-13 years): 40µg(micrograms)
  • For Adolescents (14-18 years): 55µg(micrograms)
  • For Adults 19 years and older: 55µg(micrograms)
  • For Pregnant Women: 60µg(micrograms)
  • For Lactating Women: 70µg(micrograms)

List of Selenium Rich Foods

Symptoms due to Selenium Deficiency:

Here are few symptoms of selenium deficiency. You may see various signs and symptoms when your body lacks in selenium nutrient. Some of the symptoms of selenium symptoms are as follows:

  • Hair Loss
  • Skin Discoloration
  • Fingernail Discoloration
  • Poor Immunity of the body
  • Fatigue
  • Constant tiredness
  • Brain fog
  • Joint pain
  • Muscle pain
  • You will feel difficulty while concentrating
  • Hypothyroidism
  • You may face reproductive problems like miscarriage

List of Selenium Rich Foods:

Here is the list of selenium rich foods. Have a look at them and consume it as per the requirements of your body.

1.) Meat

People only think that meat provides protein in our body, but very fewer people know that it also provide selenium in our body. Seafood also contains selenium in it.

Quantity of Selenium in Meat and Seafood

  • Chicken and Turkey: Just 100 grams of chicken contain 37.8µg of selenium in it that is equivalent to 54% DV.
  • Beef & Lamb (Lean Beef Steak Cooked): Just 100 grams of beef and lamb contain 44.8µg of selenium in it that is equivalent to 64% DV.
  • Pork (Lean Tenderloin Cooked): Just 100 grams of pork contain 51.6µg of selenium in it that is equivalent to 74% DV.
  • Fish (Tuna Cooked): Just 100 grams of tuna contain 108.2µg of selenium in it that is equivalent to 155% DV.
  • Oysters (Cooked): Just 100 grams of oyster contain 154µg of selenium in it that is equivalent to 220% DV.

2.) Eggs

Eggs are one of the selenium-rich foods. Everybody loves to eat eggs whether we talk about egg yolks or egg whites both of them are good for our health. Jut 50 grams of an egg contain 15.4µg of selenium in it. It is one of the best selenium rich foods, which are important for the people having a deficiency of selenium.

3.) Chocolate

Who don’t love to eat chocolate? It is considered to be one of the best and yummiest foods of the world. People are crazy about chocolate like anything. It is also one of the best selenium rich foods. Just 100 grams of chocolate serve 6.8µg of selenium in it that is equivalent to 10% RDA (Recommended Dietary Allowance).

4.) Lentils

Lentils are also selenium rich foods. There are various legumes like peanuts, kidney beans, peanut butter, sunflower seeds, nut butter, and peas that contain a good amount of selenium mineral in it.

5.) Vegetables

There are various vegetables rich in selenium mineral. The vegetables like raw broccoli, onions, cooked fresh spinach, cooked brussels sprout and shelled soybeans contain the good amount of selenium in it.

6.) Nuts

There are various types of nuts like walnuts, peanuts, cashew nuts, pine nuts, peanut butter, pistachios, hazelnuts that are selenium rich foods. They also contain the good amount of omega-3 fatty acids that helps in maintaining the health of skin, hair and nails.

Selenium Mineral Content in Brazil Nuts:

Just 100 grams of Brazil nuts contain 1917µg of selenium in it that is equivalent to 2739% DV.

7.) Grains

Whole Grains are also rich in rich selenium foods. Wheat flour, brown rice, barley, pasta and bread made up of whole grains are also rich sources of selenium mineral.

Whole Grain (Rye): Just 100 grams of whole grains contain 13.9µg of selenium in it that is equivalent to 20% DV.

8.) Beverages

There are various beverages that are high in selenium mineral. These beverages include black tea, coffee, beer, wine, cocoa, malted drinks, beer and wine. They are best modes to meet the minimum selenium requirements of our body.

9.) Aloe Vera

Aloe Vera is also the good source of selenium. It even keeps our body hydrated and keeps our brain, joints, skin and nervous system lubricated.

10.) Fruits

Fruits are another great source of selenium. There are various selenium rich foods in fruits like bananas, raisins, avocado, kiwi, watermelon, grapes and strawberry. Fruits are also high in minerals and various other vitamins that are good for our health.

Few Vegetarian Selenium-Rich Foods

Here is the list of few other selenium-rich foods:

White Button Mushrooms

Just half cup of white button mushrooms contains 18 mcg of selenium in it that is equivalent to 33% of daily requirement.

Brown Rice

Just one cup of brown rice contains 19 mcg of selenium in it that is equivalent to 35% DV. One cup of brown rice contains 216 calories per cup.

Broccoli, Cabbage, and Spinach

  • One cup of cabbage contains 3.5 mcg of selenium in it.
  • One cup of spinach contains 3 mcg of selenium in it.
  • One cup of broccoli contains 2.5 mcg of selenium in it.


  • Just one-fourth cup of sunflower seeds contains 19 mcg of selenium in it that is equivalent to 34% DV.
  • Also, one-fourth cup of sesame seeds contains 12mcg of selenium in it that is equivalent to 23% DV.
  • Even the two teaspoons of flax seeds contain 4 mcg of selenium in it that is equivalent to 7% DV.

Few Additional Tips:

  • Avoid taking much amount of selenium as it can become poisonous for health if taken in a larger amount.
  • Excessive intake of selenium may cause conditions like depression, respiratory problems, cardiovascular problems, skin problems, cardiovascular problems, heart and kidney disorders. So, consume it in a limit.
  • There are various side effects like hair loss, white spots, dizziness, fatigue, diabetes, nerve damage and skin cancer if you don’t consume selenium in a proper amount.

So, if you are suffering from the deficiency of selenium, then start consuming it properly. Also, don’t forget to maintain a recommended daily allowance of selenium.


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