Summary
Selenium is an essential trace mineral that is important for many bodily processes, including cognitive function, a healthy immune system, and fertility in both men and women. It is a component of antioxidant enzymes that protect cells from damage.
Selenium also plays a critical role in thyroid hormone metabolism and DNA synthesis. The amount of selenium in plant foods depends on the amount of selenium in the soil where they were grown.
Key Benefits
Protects cells from damage (antioxidant).
Supports thyroid hormone metabolism.
Boosts immune system.
May reduce risk of certain cancers.
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Top Food Sources
Information per 100g
Plant-Based
- Brazil nuts 1917 µg
- Porcini mushrooms 187 µg
- Wheat bran 80 µg
- Sunflower seeds 53 µg
- Soybeans 19 µg
- Coconut flakes 18 µg
- Brown rice 15 µg
- Lentils 10 µg
- Oatmeal 10 µg
- Mushrooms 9 µg
- Chickpeas 9 µg
Animal-Based
- Kidneys 170 µg
- Tuna 108 µg
- Sardines 52 µg
- Ocean perch 44 µg
- Ham 42 µg
- Liver 40 µg
- Herring 40 µg
- Shrimp 38 µg
- Pork 35 µg
- Salmon 30 µg
- Eggs 20 µg
- Chicken 15 µg
- Emmental 11 µg
The "Smart Assistant" Tip
Just one or two Brazil nuts a day can provide all the selenium you need!
Signs of Deficiency
Infertility (in men)
Muscle weakness
Fatigue
Mental fog