Selenium: Food List With the Best Sources

Selenium is an essential trace element that the body needs only in small amounts but cannot produce itself. It must therefore be supplied regularly through food. How much selenium is in a food depends strongly on how selenium-rich the soil is on which it grew, or on what the animals were fed. In this guide you will find a clear list of the best selenium sources, learn what the body needs selenium for, how high the daily requirement is, how to ensure your supply through your diet and when a supplement can make sense at all.

Why selenium is important

Selenium is a component of various of the body's own enzymes and fulfils several scientifically recognised functions in the body. According to the authorised European claims: selenium contributes to normal thyroid function, selenium contributes to the normal function of the immune system and selenium contributes to the protection of cells from oxidative stress. In addition, selenium contributes to the maintenance of normal hair and to the maintenance of normal nails as well as to normal spermatogenesis.

These claims are linked to a sufficient supply of the nutrient and apply within the scope of an appropriate intake. The body stores selenium only to a limited extent, which is why a regular intake is more important than a single large amount. After being taken up through the gut, selenium is incorporated into various proteins known as selenoproteins, which take on different tasks in the metabolism. This is exactly what the recognised functions of the trace element refer to. A permanently too low intake can impair the supply, which is why it makes sense to firmly include selenium-containing foods in the diet and to ensure variety.

The best selenium sources at a glance

Selenium occurs in both animal and plant foods. The following values are guide values and can fluctuate considerably depending on origin and soil content:

• Brazil nuts: by far the richest source, often several hundred micrograms per 100 grams; even a few nuts can cover the daily requirement.
• Fish and seafood: tuna, herring, sardine, plaice and prawns provide about 30 to 80 micrograms per 100 grams.
• Meat and offal: above all liver and kidney, but also pork, beef and poultry with around 10 to 30 micrograms per 100 grams.
• Eggs: about 10 micrograms per egg, depending on the feeding of the laying hens.
• Pulses: lentils, beans and chickpeas as plant sources with a moderate content.
• Grains and wholegrain products: wheat, oats and products made from them, strongly dependent on the selenium content of the soil.
• Nuts and seeds: besides Brazil nuts also sunflower seeds and cashews with a certain contribution.

The values make clear why Brazil nuts play a truly special role. Because of their very high content, however, they should not be eaten in large amounts daily, in order to avoid an oversupply. A small handful per week is considered good guidance by many. For a stable supply, the mix of several sources is more sensible than one-sidedly relying on a single food.

How high is the daily requirement?

The German Nutrition Society gives estimated values for an appropriate selenium intake. For adult women the value is about 60 micrograms per day, for adult men about 70 micrograms per day. During pregnancy and breastfeeding the requirement can be slightly increased. The daily requirement can usually be covered well with a varied diet.

Important is the look at the origin of the foods: in many European regions the soils are comparatively low in selenium, so that plant foods here contain less selenium than, for example, in parts of North America. Animal foods, on the other hand, are a relatively reliable source, since livestock feed in the EU is partly deliberately supplemented with selenium. This explains why fish, meat and eggs are often the more constant selenium suppliers in our latitudes than grains and vegetables.

Intake tips for everyday life

To reliably cover your selenium supply in everyday life, a few simple principles help:

• Regularly rely on varied protein sources such as fish, eggs, meat or pulses.
• A small amount of Brazil nuts as an occasional snack can contribute a lot, but should not be eaten in excess.
• Combine plant and animal sources to balance out fluctuations in the soil content.
• Rely on wholegrain products instead of heavily milled flour, since part of the selenium sits in the outer layers of the grain.
• Pay attention to an overall colourful, balanced diet instead of individual miracle foods.

Selenium is comparatively stable towards usual preparation methods, so that no major losses are to be expected when boiling, frying or baking. A balanced mixed diet thus remains the best and simplest way to a stable supply, without you having to meticulously count individual nutrients.

When a supplement can make sense

Most people with a balanced mixed diet are sufficiently supplied with selenium and need no additional intake. In certain situations, however, the supply can be more difficult, for example with a very one-sided diet or with a strictly plant-based diet without a conscious selection of selenium-rich foods. Whether a supplement is sensible in an individual case is best clarified on the basis of a medical assessment and, if applicable, a blood test.

Since selenium can also have undesirable effects at too high an intake, a supplement should not be taken at random and not permanently in high amounts. Authorities name maximum amounts that should not be exceeded. Food supplements are no substitute for a varied and balanced diet as well as a healthy lifestyle. If you are unsure, take medications or have symptoms, speak with your doctor before taking them.

Suitable products

Anyone who wants to specifically complement their supply will find combination preparations that connect selenium with further nutrients. Our Thyroid Complex with iodine, selenium and thyme provides the trace elements selenium and iodine. Selenium contributes to normal thyroid function, and iodine too contributes to normal thyroid function. This lets you specifically support the intake of both trace elements when the diet alone is not enough. Whether a supplement suits you is best clarified with a professional assessment.

Selenium with special diets

Whether your selenium supply is easy or rather difficult to cover also depends on your diet. Anyone who eats a mixed diet with fish, meat and eggs is usually reliably supplied in our latitudes, since animal foods are more reliable sources here. People who eat a vegetarian diet can also take in selenium well via eggs, dairy products, pulses, wholegrains and nuts, but should consciously ensure variety.

With a strictly plant-based, i.e. vegan, diet a closer look is worthwhile, because plant selenium sources depend strongly on the soil content and provide less in selenium-poor regions. Here Brazil nuts in a small, well-measured amount can make a valuable contribution, without having to eat them in excess. With very one-sided diets too, or in phases of life with a changed requirement, it can make sense to keep an eye on the supply. In all these cases the following applies: a colourful, well-planned selection of foods is the first and most important step before targeted supplements are considered. In case of uncertainty, a medical assessment provides guidance. It is also helpful to consider the diet over the week rather than over a single day, because fluctuations in the selenium content of individual meals usually balance out well over several days. This keeps the supply stable without you having to calculate individual portions precisely.

Frequently asked questions (FAQ)

Which food contains the most selenium?

Brazil nuts are by far the richest selenium source and often provide several hundred micrograms per 100 grams. Even a few nuts can cover the daily requirement, which is why you should not eat them in excess.

How much selenium do I need per day?

The German Nutrition Society names estimated values of about 60 micrograms per day for women and around 70 micrograms per day for men. This amount can usually be reached well with a varied diet.

Are plant foods good selenium sources?

That depends strongly on the soil. In many European regions the soils are low in selenium, so that grains and pulses contain less selenium here. Brazil nuts are an exception; animal foods are usually more reliable.

Can you take in too much selenium?

Yes. Selenium can have undesirable effects at a permanently very high intake. Through normal foods an oversupply is rare, but it is possible with high-dose preparations or very many Brazil nuts.

What does the body need selenium for?

Selenium contributes to normal thyroid function, to the normal function of the immune system and to the protection of cells from oxidative stress. It also contributes to the maintenance of normal hair and nails.