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

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