Selenium foods - Natural rich selenium sources

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Natural plant foods are generally rich sources of selenium.

Throughout the world, most of the rich sources of selenium are of plant origin.
Animals raised on natural plants and fodder containing high levels of selenium also yield meat and dairy products containing high levels of this trace mineral.
However the amount of selenium in crops cannot be accurately given as the analysis results vary from place to place due variance in local soil availability.
The availability of selenium in seafood is excellent and it appears to be more consistent as local variables are almost absent.
Among the foods containing rich quantity of Brazil nuts top.
As produce containing too much selenium can be toxic, it is advised to take Brazil nuts moderately.

Rich sources of selenium

Selenium rich foodsmcg of selenium in 100 gms
Brazil nuts, dried, unblanched1917.0
mixed nuts, with peanuts, oil roasted, with salt140.9
sunflower seed kernels, dry roasted79.3
cashew nuts, dry roasted11.7
Fish foods having selenium
Fish, roughy, orange, cooked, dry heat88.3
Fish, roughy, orange, raw66.7
Fish, herring, pickled58.5
Flatfish, cooked, dry heat58.2
Sardine, canned in oil, drained solids with bone52.7
Fish sandwich, with tartar sauce and cheese48.4
Halibut fish cooked, dry heat46.8
Rockfish, cooked, dry heat46.8
Tuna fish salad41.2
Salmon, sockeye, cooked, dry heat37.8
Halibut fish, raw36.5
Rockfish, raw36.5
Fish, salmon, sockeye, raw33.7
Flatfish raw32.7
Oyster, cooked, breaded and fried66.5
clam, canned, drained48.6
Lobster, cooked42.7
Shrimp, breaded and fried41.7
Lobster raw41.4
Crab, blue, canned31.8
Meat sources
Chicken giblets, cooked, simmered59.6
Turkey, giblets, cooked57.9
Beef, cured, corned beef, canned42.9
Egg, whole, raw, fresh31.7
Duck, meat, cooked, roasted22.4
Lamb, shoulder raw19.8
Duck, meat, raw13.9
Whole-grain wheat flour70.7
Oat bran, raw 45.2
Noodles, Chinese, chow mein43.0
Barley, pearled, raw37.7
Wheat flour, white, all-purpose33.9
Rye bread30.9
Macaroni, cooked,26.4
Bread, oatmeal24.6
Rice, parboiled, dry 23.9
Cornmeal, whole-grain, yellow15.5
Rice, white, cooked 7.5
Dairy products
Milk, canned, condensed, sweetened 14.8
Cheese, ricotta, whole milk14.5
Cheese, cottage, low fat 9.0
Yogurt, plain, skim milk3.6
Vegetable sources of foods
Spaghetti, cooked26.4
Spaghetti, spinach, cooked22.1
Mushrooms, white, raw9.3
Chickpeas raw8.2
Apple pie7.8
Soybeans, mature cooked, boiled7.3
Asparagus, frozen, cooked, boiled3.9
Beans, baked 5.7
Tomato products, canned, paste5.3

The RDA (Recommended Dietary Allowances) of selenium

Children and Adolescents
1-3 years20 mcg
4-8 years30 mcg
9-13 years40 mcg
14-18 years55mcg
Adults (19 years +)
males and females55 mcg
pregnant women60 mcg
Lactating women70 mcg
Adequate intake (AI) levels for infants
0-6 months15 mcg
6-12 months20 mcg
Related topics on selenium nutrition:
What is selenium.
Role in human nutrition.
Health benefits.
Types of supplements- dosage.
Toxicity, overdose and side effects.
Selenium deficiency and symptoms.
Essential trace minerals.
Vanadium in diabetes.
Chromium in diabetes.
Rich natural food sources (current topic).
Most of people take adequate selenium and in specific instances of deficiency supplements or rich sources of foods are to be sought to ward off the deficiency diseases.

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