Skip to main content

How to Eat More Foods with Selenium

Selenium is an essential trace mineral and antioxidant that protects your cells, boosts the immune system, and helps fight infection.


  • : Never change your diet without first consulting your physician.
  • Step 1: Eat Brazil nuts Eat Brazil nuts, the food source containing the most selenium. One ounce may contain 544 micrograms of selenium – 780 percent of the recommended daily value. Not far behind are delicious macadamia nuts.
  • TIP: Eat Brazil nuts only occasionally, as their unusually high levels of selenium could lead to toxic levels.
  • Step 2: Enjoy shiitakes Enjoy shiitake mushrooms, which are one of the only non-animal sources of vitamin B12 and vitamin D as well as selenium.
  • Step 3: Have seafood Have fish and seafood high in selenium, including tuna, swordfish, halibut, salmon, cod, herring, lobster, crab, oysters, and mollusks.
  • Step 4: Eat meat Eat meat. Nearly all animal products, including pork, turkey, chicken, beef, and lamb, contain a significant amount of selenium.
  • TIP: Eggs are a good alternative source for people who are lacto-ovo vegetarians.
  • Step 5: Eat whole grains Eat whole grain cereals, whole wheat bread, and brown rice, which are among the best sources of selenium.
  • FACT: Selenium was discovered by Jons Jacob Berzelius, a Swedish chemist, in 1817.

You Will Need

  • Brazil nuts
  • Macadamia nuts
  • Shiitake mushrooms
  • Fish and seafood
  • Meat and poultry
  • Eggs
  • Whole grain cereals
  • Whole wheat bread
  • Brown rice

Popular Categories