Selenium
Trace mineral that helps make DNA and protect against cell damage
- Stored in muscle tissue and thyroid
- Deficiency rare since soil rich in selenium
- Low levels linked to increased risk of some diseases
Health Benefits:
- reduces inflammation
- keeps immune system healthy
- plays role in reproduction/fertility
- protect against cell damage, infections
Low intake of Selenium
Symptoms of low Selenium intake
- Brain fog, Difficulty concentrating
- Fatigue
- Hair loss
- Infertility in men/women
- Muscle weakness
- Weakened immune system
Causes of low Selenium intake
- Can cause heart failure, heart disease
- Can cause impaired immune system, thyroid
- Can cause infertility issues for women
- Can cause type of arthritis, pain, swelling
Excess intake of Selenium
Symptoms of excess intake of Selenium
- Fatigue, Irritability
- Garlicky odor (breath)
- Hair loss, Nail loss
- Nail discoloration, brittle
- Nausea, Vomiting, Diarrhea
- Skin rashes
At risk for excess Selenium
- Copper ingestion
- Diet (excessive ingestion)
- Inhaled-metal, painting industry
- Supplements
Selenium Content in Foods
Foods High in Selenium
| Food | Serving Size | Selenium |
|---|---|---|
| Brazil nuts | 1 oz | 544 mcg |
| Pacific oysters, cooked | 3 oz | 131 mcg |
| Tilapia, cooked | 6 oz | 92.5 mcg |
| Pork tenderloin, broiled | 6 oz | 81 mcg |
| Atlantic salmon, wild, cooked | 6 oz | 79.6 mcg |
| Roasted ham, lean, diced | 1 cup | 67.4 mcg |
| White tuna, canned, water packed | 3 oz | 55.8 mcg |
| Chicken breast, cooked | 6 oz | 54.2 mcg |
| Turkey breast, roasted | 6 oz | 51.3 mcg |
| Ribeye steak | 1 fillet | 46.7 mcg |
| Tofu, firm | 1 cup | 43.8 mcg |
| Couscous, cooked | 1 cup | 43.2 mcg |
| Whole wheat pasta | 1 cup | 42.5 mcg |
| French bread | 1 slice | 39.8 mcg |
| Egg noodles, cooked | 1 cup | 38.2 mcg |
| Macaroni, enriched, cooked | 1 cup | 37 mcg |
| Shiitake mushrooms, cooked | 1 cup | 36 mcg |
| Beef steak, roasted | 3 oz | 33 mcg |
| Granola, homemade | 1 cup | 31 mcg |
| Pepperoni pizza | 1 slice | 26.2 mcg |
| Greek yogurt, low fat | 7 oz | 24.8 mcg |
| Pretzel, soft | 1 large | 24.6 mcg |
| Mozzarella cheese, non fat, fat free | 1 cup | 21.4 mcg |
| Cottage cheese, 1% milk fat | 1 cup | 20 mcg |
| Brown rice, long grain | 1 cup | 19 mcg |
| Sunflower seeds | 1 cup | 19 mcg |
| Prime rib steak, cooked | 3 oz | 18.6 mcg |
| Wheat germ, toasted | 1 oz | 18.5 mcg |
| Scallops | 3 oz | 18.4 mcg |
| Bacon, pan fried | 3 slices | 18.3 mcg |
Foods Low in Selenium
| Food | Serving Size | Selenium |
|---|---|---|
| Cucumber | 1 cup | 0.3 mcg |
| Spinach, raw | 1 cup | 0.3 mcg |
| Merlot, Red wine, Table wine | 5 oz | 0.3 mcg |
| Kiwi fruit, sliced | 1 cup | 0.4 mcg |
| Almond butter | 1 Tbsp | 0.4 mcg |
| Blackberries | 1 cup | 0.6 mcg |
| Cauliflower, chopped | 1 cup | 0.6 mcg |
| Strawberries, sliced | 1 cup | 0.7 mcg |
| Sweet chocolate | 1 oz | 0.8 mcg |
| Peaches, canned | 1 cup | 1 mcg |
| Cream cheese | 1 Tbsp | 1.2 mcg |
| Walnuts | 1 oz | 1.4 mcg |
| Potatoes, mashed | 1 cup | 2 mcg |
| Popcorn, microwave | 1 oz | 2 mcg |
| Bananas, sliced | 1 cup | 2 mcg |
| Brussels sprouts, cooked | 1 cup | 2.2 mcg |
| Soy chips | 1 oz | 3.4 mcg |
| Trail mix | 1 oz | 4.4 mcg |
| Quinoa, cooked | 1 cup | 5.2 mcg |
| White bread | 1 slice | 6.4 mcg |
| Ricotta cheese | 1 cup | 7.3 mcg |
| Skim milk | 1 cup | 7.6 mcg |
| Swiss cheese | 1 oz | 8.5 mcg |
| Rye bread | 1 slice | 9.9 mcg |
| Vanilla yogurt, nonfat | 1 cup | 12 mcg |
| Peanut butter, smooth | 2 Tbsp | 12.9 mcg |
| Baked beans, canned, plain | 1 cup | 14 mcg |
| Egg | 1 large | 15.4 mcg |
| Keilbasa sausage, cooked | 3 oz | 16 mcg |
| English muffin | 1 muffin | 16.6 mcg |
References
Harvard T.H. Chan School of Public Health, H. T. H. C. S. (2021). Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Foods Highest in Selenium. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/selenium/all/highest/household/common+sr+fndds+branded/no
Selenium. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Selenium, Se (µg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1103
Nutrients: Selenium, Se (µg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/selenium.pdf
Nutrients: Selenium, Se (µg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Selenium-Content.pdf
Nutrients: Selenium, Se (µg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Selenium-Food.pdf
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