Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. Selenium is found in many different kinds of food, so most people get an adequate amount in their diet. In this post, we will help you list some of the top foods that are rich in selenium.
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Foods That Are Rich in Selenium
1. Oats
Oats are widely consumed due to their positive effects on your cardiovascular health. One bowl of freshly cooked oats reduces high cholesterol levels and protects your heart from the adverse effects of high blood pressure.
Eating oats topped with nuts, chia seeds, and berries can fuel your body and keep it energized throughout the day. Health experts recommend oats as they are rich in dietary fiber.
2. Brazil nuts
Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.
3. Lean meat
Meat is an excellent source of a range of essential nutrients, including selenium. A sautéed chicken breast can have up to 35 micrograms of selenium with an extra 5 micrograms if you eat the skin. Lean varieties of beef can be a great choice as well. Serve up a 4-ounce portion of skirt steak to get 26 micrograms of selenium.
4. Seafood
One of the healthy foods that are rich in selenium is seafood. Most seafood contains high levels of selenium. Per a 3-ounce serving, yellowfin tuna and white fish like halibut have about 92 micrograms of the mineral, while tinned sardines contain 45 micrograms for the same portion.
5. Cheese
If you are looking for reasons to add cheese to your diet, you will be pleasantly surprised to learn that it contains up to 18.9 mcg of the mineral. Minerals obtained from cheese promote bone density. You can replace cheese with red meat, especially if you want to avoid it due to health issues. Cheese contains sodium, calories, and fats so you should eat it in moderation.
6. Brown rice
One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. Enjoy this grain with your favorite 3 oz portion of chicken or turkey to get up to 50 mcg of selenium — almost the entire recommended daily amount for adults. You can also substitute rice for barley which provides 23mcg per 1/3 cup serving.
7. Baked beans
Baked beans — including vegetarian products — contain about 12 micrograms of selenium per cup. Beans are a great source of fiber as well, but canned beans contain high amounts of sodium. Moderate your portions to avoid health risks associated with a high-sodium diet.
8. Turkey
Three ounces of boneless turkey provides up to 31 mcg of selenium. You can eat two or more servings of turkey in a week to balance selenium levels in your body. Nutritionists have suggested eating turkey sandwiches using fortified whole wheat bread to get a boost of minerals in a short time.
9. Eggs
The amount of selenium packed into an egg truly is incredible. One extra-large egg has 18.6 mcg of the vital mineral, meaning a breakfast that includes two of them gets you well over half of your suggested daily intake.
10. Mushrooms
This versatile food source blends in well in a salad, stew, soups, or other recipes. You can simply sauté some mushrooms with bell peppers, broccoli, onions, and tomatoes to eat a nutrient-dense meal. There are plenty of ways to add this superfood to your diet as it provides around 11.5 mcg of selenium.
11. Sunflower seeds
78.2 mcg selenium and a considerable amount of healthy fats make sunflower seeds an excellent food source. You can snack on a handful of sunflower seeds between meals or add them to smoothies as well. The fats in the seeds are healthy but lead to inflammation in case of excess consumption. So, try to eat a small portion of roasted variety to cut down saturated fats and prevent inflammation.
12. Enriched foods
Some products, including pasta, whole wheat bread, and whole-grain cereals, are enriched or fortified with selenium and other minerals. The amount of selenium in these products will vary, but you can typically get up to 40 mcg per 1 cup serving of noodles or cereal, and about 16 mcg from 2 slices of whole-grain toast. Just make sure you balance enriched foods with plenty of wholes, plant-based foods for optimal nutrition.
