Where does selenium occur? 20 types of selenium-rich foods to meet your daily needs

Where does selenium occur? 20 types of selenium-rich foods to meet your daily needs


Selenium is one of the most important minerals for the functions of the whole body. The body relies on selenium for many basic functions. Although it is not a common mineral such as calcium, iron, etc., it is found in many food sources in the area. If you want to know where selenium occurs? Specifically, dear reader, continue with this article in which we discuss the most important food sources of selenium.

What is selenium

Selenium is a mineral that is important for many essential bodily functions, from reproduction to fighting infection, and the levels of selenium in the different foods found in vegetables and fruits depend on the amount in the soil in which those foods were grown. Rain, pesticides, and pH levels can also affect selenium levels, which means that selenium deficiency is more common in certain parts of the world than in others.

Certain factors can make it more difficult for the body to absorb selenium, such as the following:

  • Reception of hemodialysis.
  • Immunodeficiency virus infection .
  • Having a digestive disorder such as Crohn’s disease .

Where does selenium occur?

There are many food sources from which you can get selenium, and these sources include:

  1. 6-8 Brazil nuts contain about 544 mcg of selenium.
  2. Yellowfin tuna contains approximately 92 micrograms of selenium per 3-ounce serving.
  3. Sardines, oysters, oysters, shrimp, and salmon contain 40-65 mcg of selenium per 3-ounce serving.
  4. One cup of whole-grain pasta or pasta contains approximately 40 mcg of selenium.
  5. Beef washer contains about 33 micrograms of selenium.
  6. Beef liver contains approximately 28 micrograms of selenium per slice.
  7. It contains 3 ounces of smoked turkey and contains 31 mcg of selenium.
  8. 3 ounces of white chicken contains 22-25 mcg of selenium.
  9. A cup of cottage cheese provides about 2 mcg of selenium.

Other sources of selenium

  1. One boiled egg provides about 20 micrograms of selenium.
  2. A cup of cooked long-grain brown rice contains 19 mcg of selenium.
  3. A quarter cup of sunflower seeds provides about 19 micrograms of selenium.
  4. One cup of cooked beans contains about 13 mcg of selenium.
  5. 100 grams of mushrooms contain about 12 micrograms of selenium.
  6. A cup of regular or cooked oatmeal provides about 13 micrograms of selenium.
  7. One cup of cooked or frozen spinach contains about 11 micrograms of selenium.
  8. One cup of milk or yogurt contains about 8 micrograms of selenium.
  9. One cup of cooked lentils provides about 6 micrograms of selenium.
  10. Gifts Dry Roasted Cashews 3 mcg of selenium per ounce.
  11. A cup of chopped banana provides 2 micrograms of selenium, which doesn’t sound like much, but yogurt and oats can be added to boost selenium levels.

How much selenium do you need?

While too little selenium can cause serious health problems, too much selenium can be toxic, and the daily amount of selenium has been defined by the National Institutes of Health as:

  • Newborns up to 6 months: 15 mcg.
  • 7 months to 3 years, 20 mcg.
  • 4 to 8 years, 30 mcg.
  • 9 to 13 years, 40 mcg.
  • Above 14 years 55 mcg.
  • Pregnant and breastfeeding women: 60 mcg.



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