Top Food Sources with Selenium
Selenium in food is an essential trace mineral that plays a key role in many physiological functions, including: Antioxidant protection (through selenoproteins like glutathione peroxidase) Thyroid hormone metabolism Immune system support DNA synthesis Foods High in Selenium The amount of selenium in food depends heavily on the selenium content of the soil where the food was grown or raised. Top Sources of Selenium: Food Typical Selenium Content (per serving) Brazil nuts (1 nut) 68–91 mcg (well over 100% DV) Tuna (cooked, 3 oz) ~90 mcg Sardines (canned, 3 oz) ~45 mcg Shrimp (3 oz) ~40 mcg Eggs (1 large) ~15 mcg Chicken (roasted, 3 oz) ~22–25 mcg Beef (3 oz) ~18–28 mcg Brown rice (1 cup cooked) ~19 mcg Sunflower seeds (1 oz) ~19 mcg Whole wheat bread (1 slice) ~10 mcg Recommended Dietary Allowance (RDA) for selenium: Adults: 55 micrograms/day Tolerable Upper Intake Level: 400 micrograms/day (excess can be toxic) ⚠️Selenium Toxicity (Selenosis)⚠️ Too much selenium—especially from suppleme...