Selenium is an essential mineral required in small quantities, it is known for its high antioxidant properties and for its influence on some body processes such as metabolism, skin condition and the immune system.
Although it is required in small quantities, we often do not get enough of it in our diet, so it is important to know what foods contain more selenium.
Foods high in selenium
Brazil Nuts
It is the food that contains more selenium, in particular it has 1917mcg per 100gr, so we should not exceed its consumption since that amount of selenium is more than 35 times the recommended daily amount.
Due to its high selenium content we should not exceed its consumption to avoid toxicity.
Tuna
Tuna can contain from 60mcg up to 90mcg of selenium per 100gr depending on the type of product (canned, grilled…).
It’s a good option to consume occasionally and to incorporate selenium into the diet along with its many other nutrients such as its high content in omega 3, vitamin B12 and vitamin B3.
Cod
A portion of 200gr of cod can provide us around 75mcg of selenium.
It also provides a large amount of omega 3 and is a great source of phosphorus and B vitamins.
Cremini mushrooms and Shiitake mushrooms
If you’re one of those people who like the taste of these mushrooms, you are in luck, because in both cases their selenium content is around 25mcg per 100gr.
In addition, both mushrooms have small amounts of B vitamins and manganese and a good amount of copper.
Shrimp
Shrimp can contain 40-50mcg of selenium per 100gr.
It stands out for its content in B vitamins, especially vitamin B12, like most crustaceans and fish. It is also considered a source of most of the rest of the minerals since it usually contains 5 to 15% of the recommended amount of these.
It should not be exceeded in its consumption as it is also high in cholesterol.
Eggs
A cooked egg (approximately 60gr) can contain 13-16mcg of selenium, it is also a good source of vitamin A and phosphorus.
Various types of seeds
In general, seeds usually contain a great variety of minerals.
For every 100gr the ones that contain more selenium are sesame seeds (90-100mcg) and sunflower seeds (the content inside) that contain about 60-80mcg.
Meats and liver
Usually meat and liver are great sources of selenium, especially the liver, since 100gr of chicken breast can contain up to 30mcg of selenium.
In the case of the liver, an example would be veal liver with a selenium amount of up to 35mcg.
Salmon
Cooked salmon contains around 40mcg of selenium per 100gr.
Salmon is one of the healthiest types of fish for our diet due to its high content in omega 3 (much more than cod) and in vitamins of B group and phosphorus.
It also contains astaxanthin, one of the best antioxidants.
How much selenium do we need?
The recommended daily amount of selenium by the European Union is 55mcg daily of selenium from the age of adolescents.
However, this amount may vary depending on the age and needs of a person, so it is advisable to consult with a doctor or nutritionist to avoid poisoning.