14 Foods Sources of Selenium

Selenium is an important mineral that your body needs for many basic functions. This mineral helps with fighting off infections and plays a role in reproduction. The amount of selenium found in a food source will often depend on the soil that the food is grown in. Evaporation, rain, pH levels, and pesticides may all affect the amount of selenium found in soil. This makes a deficiency of selenium more common in certain areas of the world.

This deficiency is not as common in the United States but does still occur. No matter where you live, there are some factors that might make it more difficult for your body to absorb selenium. Diseases such as HIV, kidney failure, and gastrointestinal disorders make absorbing selenium more difficult. It is important to make sure that you are getting the recommended daily amounts of selenium in your diet. Here are 14 food sources of selenium to consider. 

1. Brazil Nuts

If you are worried about getting enough selenium in your diet, consider eating brazil nuts as a snack. These nuts are a great source of selenium. In just a single ounce there is about 554 mcg of selenium. In addition, Brazil nuts contain a high number of antioxidants, minerals, and vitamins. While these nuts are rich in vitamins and minerals, including selenium, as mentioned they are also high in calories. There are 459 calories in a single half-cup serving.

So, while these nuts are a great treat and can provide you with the magnesium that you are looking for, if you are trying to lose weight or if you are counting your calories, you may need to limit how often you eat these nuts. You should also limit your intake of Brazil nuts to just a few times each week in order to avoid getting too much selenium, which can cause ill health effects.