Selenium is an essential mineral that plays a crucial role in maintaining good health. It is necessary for proper thyroid function, DNA synthesis, and a healthy immune system. Although the body only requires small amounts of selenium, it is important to get enough through your diet. In this article, we’ll discuss the top sources of selenium in food.
- Brazil Nuts Brazil nuts are the richest dietary source of selenium. Just one ounce of Brazil nuts provides over 500% of the daily recommended intake of selenium. They are also a good source of healthy fats, protein, and fiber.
- Seafood Seafood is another great source of selenium. Tuna, halibut, sardines, and shrimp are some of the seafood with the highest selenium content. A three-ounce serving of canned tuna contains about 68% of the recommended daily intake of selenium.
- Meat and Poultry Meat and poultry are also rich in selenium. Chicken, beef, and pork are some of the most commonly consumed sources of selenium. Organ meats like liver and kidneys are also high in selenium, but should be consumed in moderation.
- Whole Grains Whole grains like brown rice, quinoa, and barley are good sources of selenium. A cup of cooked brown rice contains about 19% of the daily recommended intake of selenium.
- Dairy Products Dairy products like cheese and milk are good sources of selenium. A cup of milk contains about 8% of the daily recommended intake of selenium, while an ounce of cheddar cheese contains about 7%.
- Eggs Eggs are also a good source of selenium. One large egg contains about 15% of the daily recommended intake of selenium. However, keep in mind that the selenium content of eggs can vary depending on the hen’s diet.
- Vegetables Vegetables are generally not considered good sources of selenium, but some varieties do contain small amounts. For example, one cup of cooked spinach contains about 6% of the daily recommended intake of selenium.
In conclusion, selenium is an essential mineral that plays a crucial role in maintaining
