10 Foods High in Selenium
Selenium is a mineral that is found in the body in very small amounts. Despite being so sparse in our bodies, however, it is still extremely important to our health. It is essential in helping us to maintain a strong immune system and also helps to keep free radicals in check. A lack of selenium in our diets can lead to illness and is often associated with serious conditions.
The good news is that selenium is found widely in the food that we eat. It is only present in tiny amounts, but we only need tiny amounts, so there is little reason that we should have a deficiency of the mineral. If you do need to add some selenium to your diet, here are some foods that will help you do just that.
Selenium Rich Food #1: Eggs
There’s probably not many people around that are not aware of the nutritional benefits of eggs. They are among the best sources of proteins available to us and are also packed full of essential vitamins and minerals. They are also extremely versatile in cooking and can be cooked alone, as part of a main meal or used as an ingredient in a huge range of dishes.
In addition to the nutrients eggs are well known to provide, they are also a good source of selenium. A single average sized chicken egg will contain around 13.9 mcg of the element. That amounts to around 20% of your recommended daily value.
Selenium Rich Food #2: Chicken
All but the most secluded of civilisations on Earth enjoy chicken. Its meat is delicious and versatile and has made its way in cuisines all over the planet. In addition to being tasty, it is also nutritious. A great source of protein, chicken also provides us with numerous essential vitamins and minerals.
Among the many minerals that chicken provides us with is selenium. 100 g of chicken provides us with just over 27 mcg of selenium, which accounts for around 39% of the recommended daily intake. Remember that how healthy chicken is depends largely on how it is cooked, although it is delicious no matter how it is prepared.
Selenium Rich Food #3: Oats
If you have ever been on a low-calorie diet, the chances are that your diet would have included some oats. Oats are both filling and low in calories, both details that help to reduce our daily calorie intake. In addition, they are packed with valuable nutrients including healthy fats, protein and fibre.
In addition, oats are also a very good source of selenium with 100 g containing around 34 mcg. The nutrition they provide makes oats a great choice for people on just about any type of diet. They are also versatile and can be used as an ingredient in cooking, or even just as a serial.
Selenium Rich Food #4: Mushrooms
Mushrooms are another popular item on the menu for people on weight loss diets. They are low in calories, carbohydrates and fat which makes them perfect for shedding excess fat. They are also packed full of various nutrients that are important to our health and well being.
Mushrooms are also a good source of selenium, with a serving of 100 g holding just under 12 mcg, or about 17% of our recommend daily intake. Another benefit, of course, is that mushrooms are simply delicious and work great as a topping on burgers and in a wide range of other dishes.
Selenium Rich Food #5: Beef
There are not many meat-based dishes that cannot use beef. The delicious, juicy, red meat can be cooked in a variety of ways and is found in cuisines from across the planet. It is also delicious when served up as a steak and, of course, when used to make burger patties.
In addition to its great taste, beef is also packed full of nutrients such as protein, iron, various vitamins and, of course, selenium. Indeed, 100 g of beef contains around 91.4 mcg, which is a whopping 131% of our daily requirement. Remember to avoid the fatty cuts if you are trying to lose weight, and you should still be able to enjoy delicious nutritious beef meals.
Selenium Rich Food #6: Cheese
Cheeses come in many forms, from the mild to the very, very strong. Personal preference obviously plays a huge factor in which cheese we eat but there is usually at least one variety for everybody. Because cheese is high in fat and calories it is often kept clear of by people watching their weight. Despite this, though, cheese is packed full of nutrition and is a good source of selenium.
A 100 g serving of cheese contains around 15 mcg, which account for around 20% of our daily requirement. The good news for those watching their weight is that some diets will allow for a high-fat content, meaning cheese would be a suitable addition.
Selenium Rich Food #7: Wheat
Wheat is among the most commonly consumed grains on the planet. Its flour is used widely in cooking and is used to make cakes, bread and many other foods. It is also high in fibre, low in fats and a good source of vitamins and minerals.
What’s more is that wheat is also a good source of selenium, with 100 g providing just over 70% of our daily requirement. This means that you can get a lot of your selenium requirements from your lunchtime sandwiches. When eating bread, remember to go for the non-processed full grain varieties for a more nutritious and healthier meal.
Selenium Rich Food #8: Brazil Nuts
Despite their fairly high-calorie content, nuts are another food that is popular for people on healthy living diets. They are packed full of useful nutrition and compounds that offer a wide variety of health benefits. They are an excellent source of protein, healthy fats, fibre and, of course, selenium.
Brazil nuts, in particular, contain a lot of selenium, with 100 g of the nuts containing an incredible 1917 mcg of the element. This means that just one or two of the nuts a day is enough to give you all the selenium you need. You will find plenty of recipes involving Brazil nuts, and they can also be enjoyed as a snack as they are.
Selenium Rich Food #9: Pork
Pork is not commonly found on the menu for healthy eaters because of its high fat and calorific content. For those that are fortunate enough to not need to watch their weight, however, pork is an excellent source of numerous nutrients. It is a very good source of protein, iron and vitamins and is also a good source of selenium.
A 100 g serving of pork will contain just under 50 mcg of the mineral, which is around 71% of your daily requirement. If you are not prone to piling on the pounds then pork can be a very nutritious addition to your diet. For those that do tend to put on weight, a little pork in moderation should be fine.
Selenium Rich Food #10: Fish
There are seemingly countless varieties of fish and many of them are simply delicious to eat. Some types have seen a great deal of popularity in healthy living circles, and tuna is among the most popular of all. The fleshy meat is packed full of protein and is a great source of omega 3 fatty acids which are renowned for the health benefits they provide.
Tuna is also a good source of selenium and, with 100 g containing around 80.4 mcg, which is about 115% of your daily requirement. What’s more is that tuna is versatile and convenient to use, and can be used in salads, sandwiches and a wide range of dishes.
