Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States.
Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you:
- are receiving dialysis
- are living with HIV
- have a gastrointestinal condition, such as Crohn’s disease
In addition, those with Graves’ disease or hypothyroidism need to pay special attention to their selenium intake as it serves a protective role for the thyroid.
While too little selenium can cause serious health problems, too much selenium can also be toxic. Follow these guidelines from the National Institutes of Health to determine how much selenium is right for you:
| Age | Recommended daily amount of selenium |
| Over 14 years | 55 mcg |
| 9 to 13 years | 40 mcg |
| 4 to 8 years | 30 mcg |
| 7 months to 3 years | 20 mcg |
| Birth to 6 months | 15 mcg |
Women who are pregnant or lactating need up to 60 mcg of selenium per day.
Keep reading to learn which foods provide the most selenium.
Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.
Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium. This is followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.
Many health-conscious eaters avoid ham due to its high salt content. However, it provides about 42 mcg of selenium per 3 oz serving, or 60 percent of the recommended daily intake for adults.
Tuesday, January 28, 2020