Mineral
Selenium
Part of antioxidant enzymes and of the enzymes that activate thyroid hormone. Needs are small and easily met, but easily exceeded with supplements.
Women: 55 µg/dayMen: 55 µg/day
Best food sources
Fruit
- Banana (small amounts)
Vegetables
- Mushrooms
- Spinach
- Broccoli (varies with soil)
Other plant foods
- Brazil nuts
- Sunflower seeds
- Whole grains
- Mushrooms
- Lentils
Animal foods
- Tuna
- Sardines
- Halibut
- Shrimp
- Chicken
- Eggs
- Beef
How much is in a serving
- 1 Brazil nut: about 70 to 90 µg
- 3 oz tuna: about 90 µg
- 1 large egg: about 15 µg
- 1 oz sunflower seeds: about 15 µg
Deficiency signs
Rare where soils are adequate. Contributes to thyroid problems and heart muscle disease in regions with selenium-poor soil.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- One or two Brazil nuts a day covers the target; a handful every day can exceed the safe upper limit over time.
- Works with iodine for thyroid function and with vitamin E as an antioxidant.
Meal ideas
- Two Brazil nuts as a snack
- Tuna and white bean salad
- Sunflower seed granola
- Mushroom and barley soup
Planner meals richest in Selenium
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Mussels in tomato and garlic broth201 µg · 365%
- Two Brazil nuts and an orange192 µg · 349%
- Whole wheat pasta with tuna, olives and tomato122 µg · 223%
- Tuna and white bean salad sandwich99 µg · 180%
- Tuna niçoise salad95 µg · 173%
- Whole wheat pasta with chicken and broccoli78 µg · 142%