Selenium is a trace mineral that works in conjunction with vitamin E to help prevent oxidative damage in the body.
Selenium also helps iodine regulate metabolism and selenium helps recycle vitamin C in the body improving overall cellular protection.
Selenium works as as powerful anti-oxidant and is required for your body to create glutathione your bodies master antioxidant.
For this reason, consuming foods high in selenium can support detoxification and take stress off the organs like the liver and thyroid.
Top 10 Foods High in Selenium
1. Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)
Other Nuts High in Selenium (%DV per ounce): Macadamia Nuts (5%), Black Walnuts (7%) and Cashews (8%).
2. Seafood – Oysters
Per 3 oz (85g)
Other Seafood High in Selenium (%DV per 3 oz cooked):
Shrimp (60%), Squid (63%), Clams (78%), Lobster (89%) and Mussels and Octopus (109%).
3. Yellowfin tuna
3 oz: 92 mcg (over 100% DV)
Other Fish High in Selenium (%DV per 3 oz cooked): Snapper (60%), Mackerel (63%), Tilapia (66%), Halibut (67%), Swordfish (83%) and Rockfish (93%).
4. Seeds – Sunflower
Per Ounce (28g)
Other Seeds High in Selenium (%DV per ounce): Pumpkin and Squash Seeds (4%), Flaxseeds (10%), Sesame Seeds (14%) and Chia Seeds (22%).
5. Lean Pork Tenderloin
Selenium in 100g – Per Chop (73g)
Other Cuts of Pork Provide (%DV per 3 oz cooked): Lean Pork Loin (59%), Lean Pork Mince (60%) and Roast Leg Ham (61%).
6. Grass-fed Beef
3 oz: 33 mcg (47% DV)
Other Cuts High in Selenium (%DV per 3 oz cooked): Lean Lamb Foreshank (43%), Lean Stewing Lamb and Lean Lamb Shoulder (46%), Sirloin (47%) and Brisket of Beef.
7. Chicken and Turkey
3 oz: 31 mcg (44% DV)
Chicken is also High in Selenium Providing (%DV per 3 oz cooked): Stewing Chicken (35%), Chicken Thigh (36%) and Roast Chicken Breast (39%).
8. Mushrooms – Crimini
Selenium 100g Per Mushroom (20g)
Other Mushrooms High in Selenium (%DV per cup sliced):
Portabella, raw (23%), Portabella, grilled (38%) and Shiitake, cooked (51%).
9. Whole Grains – Rye
Selenium 100g – Per 3 oz (85g)
Other Whole Grains High in Selenium (%DV per cup cooked): Quinoa (7%), Oatmeal (18%), Pearl Barley (19%) and Brown Rice (27%).
10. Spinach
1 cup: 11 mcg (16% DV)
Consume 2-3 of these selenium food sources daily to improve detoxification, immunity and thyroid function.