Best Food Sources Of Selenium & Why We Need It

Staying healthy is important as it allows you the luxury of feeling fine and welcome in your own body even when age starts to creep in. Therefore, rather than neglecting this topic, it’s important to invest some effort to live a healthy lifestyle.

A balanced diet, enough exercise, and staying away from too much stress are all important factors that can help you be healthy. However, taking enough vitamins and minerals is equally important, especially in these unstable times when persona health is fickle.

Selenium is a trace mineral, and your body needs it to function properly. So if you’ve decided to boost your intake because of doctor’s orders, or you simply feel like you need it, here are some best food sources of selenium that will help you along the way.


Beef is one of the tastiest and juiciest meats available, so if you enjoy eating steak, then you’re lucky. So if you don’t have any dietary restrictions or preferences, there’s no reason why you shouldn’t consume it, just keep in mind that one portion has about half of the daily required quantity, so you’ll need more portions or some extra sources.

Brazilian nuts

Brazilian nuts are healthy and rich in selenium, even more than some meats, which means they’re suitable for vegetarians and vegans too. However, it’s essential to remember that only one Brazil nut can have more selenium than you might need in a day, so be careful when eating it, and consult your doctor if you have potential nut allergies.

Broccoli and other vegetables

Animal products are high in selenium, which is not great news for plant-eaters. Still, there are vegetables that can be replaced with meat. One of them is broccoli.

Maybe you disliked it as a kid, but now that you’re an adult, try adding it to your diet as it’s healthy and rich in selenium. This mineral is a rich antioxidant and can lower the risk of many diseases which are some of the top benefits of taking selenium that can boost your wellbeing. Luckily, healthy vegetables like spinach, beans, potatoes, and spinach are a great source of it.


Eating chicken can satisfy your selenium needs, but keep in mind that chicken has less selenium than beef and seafood, so you might need more portions.

Also, chicken is widely available and is a leaner and healthier alternative to picky meat-eaters. If you care about the environment and sustainability, then it’s best to consume ethically-raised and organic chicken.


Seafood might not be everyone’s preference, but that doesn’t change the fact that shrimps, tuna, pompano fish, sardines, and other fish are some of the biggest food sources of selenium. You might need about 1 to 2 servings a day to meet your daily needs of selenium, however, feel free to combine them with other sources of selenium throughout your day.


It’s a well-known fact that eggs are super rich in protein, but did you know that they are also rich in selenium? However, that makes sense, considering the fact that chicken is also packed with it. So, making a rich omelet for breakfast will satisfy some of your daily selenium needs, but you can still include it in your other meals. To meet the daily requirement for selenium, you’d need about 5 eggs a day.


These foods are excellent sources of selenium, however, they’re also rich in other nutrients which is why they should be a part of your regular diet. Combining them with other foods rich in proteins, magnesium, and other minerals will give your body all the important ingredients so you’ll feel healthy and energetic at all times.

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