Since selenium is present in a wide variety of foods, most people consume an adequate amount daily. Some of the most nutrient-dense sources of selenium include these eight foods:
The most effective source of selenium is brazil nuts. 95 micrograms, nearly double your daily amount, are present in only one nut. But it’s crucial to regulate your portions to the suggested levels. To reduce the risk to one’s health, doctors advise against eating more than 400 micrograms of selenium per day.
Selenium levels are high in most seafood. Yellowfin tuna and white fish like halibut contains roughly 92 micrograms of the mineral per 3-ounce serving, while tinned sardines have 45 micrograms.
A variety of vital minerals, including selenium, are abundant in meat. Up to 35 micrograms of selenium can be found in a sautéed chicken breast, and an additional 5 micrograms can be found if you consume the skin. Lean cuts of beef might also be a fantastic option. 4 ounces of skirt steak should be served to obtain 26 micrograms of selenium.
Most diets can easily include pasta as a source of selenium. 36 micrograms are found in one cup of cooked pasta, but 50 micrograms can be found in whole-grain types.
For those who have wheat allergy or Celiac disease, rice can be a good substitute because the majority of it is gluten-free. While you can obtain roughly 15 micrograms of selenium from a cup of brown rice varieties, one cup of cooked white rice only has 9 micrograms.
About 28% of your daily requirement for selenium can be added by one large egg. The yolk of the egg contains the majority of this material. The egg whites, on the other hand, contain roughly 9 micrograms of selenium, making them a fantastic choice for those limiting their cholesterol intake.
Oatmeal is a great source of selenium, whether you eat a bowl for breakfast, use it to thicken smoothies, or use it in place of flour in baked goods. While raw oats can offer up to 23 micrograms of selenium per cup, quick oatmeal only has 10 micrograms.
Top 10 Selenium-Rich Foods
A crucial trace mineral is selenium. It is a component of selenoproteins, which are crucial for the body’s defense against free radicals, thyroid gland function, DNA synthesis, immunological system, and reproduction.
Severe muscle and joint discomfort, thinning hair, and white patches on the fingernails can all be symptoms of a selenium shortage. Long-term cases may potentially result in Hashimoto’s disease, a disorder in which the thyroid is attacked by the body’s immune system.
Brazil nuts, tuna, oysters, pig, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms are among the foods high in selenium. Selenium’s current daily value (DV) is 55mg (micrograms).
The quantity of selenium in any given product varies significantly depending on the amount of selenium present in the soil in which it was created, cultivated, or raised. Make sure to read individual labels, and if you have a selenium deficiency, get tested after making dietary changes to ensure you are getting enough selenium.
Here is a list of foods high in selenium organized by typical serving size. For additional information, see the full ranking of all foods high in selenium.
Are you familiar with this micronutrient? Most likely not. A non-metal element in the periodic table is selenium. Like all nutrients, selenium is a daily requirement for our bodies to function effectively. In fact, Brazil nuts are the best source of selenium among all food sources, with tuna coming in second.
Selenium deficiency is rare in locations that are developed. Recent studies, however, indicate that selenium supplementation might have significant advantages for your health.
Even though the evidence is conflicting, some studies point to selenium’s potential anti-cancer benefits. Your body might use it as an antioxidant. Additionally, it may improve heart health, lower the risk of thyroid illnesses, and lessen age-related decreases in brain function.
In tuna, selenium guards against mercury.
Despite the low levels of mercury present, there is strong evidence that eating ocean fish, particularly tuna, is a part of a healthy diet and lifestyle.
Although the toxicity of mercury at low doses is debatable, it is generally accepted that open ocean fish like tuna contain tiny amounts of mercury.
First evidence of yellowfin tuna’s ability to prevent rather than contribute to mercury toxicity came in 1972. The protective effect was caused by the high selenium content of tuna. Selenium is contained in tuna in quite high concentrations, and when mercury is present, selenium tends to accumulate more.
The body’s immune system and antioxidant system depend on selenium, an important trace element in our diet. It is known to detoxify metals, particularly mercury, and has anti-cancer properties. In every examined animal model, it has been demonstrated to offer protection against mercury.
Mercury selenide, a physiologically inert chemical formed by the combination of selenium and mercury, has an incredibly strong binding attraction and strength. Because of this, it’s critical to consume more selenium than mercury in your diet to avoid selenium shortage and the harmful effects of mercury.
What are the ratios in Hawaii fish if the selenium to mercury ratio determines the safety of a food? Dr. John Kaneko of PacMar Inc. in Honolulu and Dr. Nick Ralston of the Energy and Environmental Research Center in North Dakota examined selenium and mercury levels in 15 pelagic fish captured nearby Hawaii as part of a Hawaii Seafood Project study funded by NOAA.
All of the tuna species tested, such as bigeye, yellowfin, albacore, and skipjack, were discovered to have a healthy surplus of selenium relative to the mercury content.
Because of this, eating tuna, a great source of selenium, is more likely to prevent mercury intoxication than to contribute to it.
A healthy diet should include tuna since it is a great source of both omega-3 fatty acids and high-quality protein. Tuna is a heart-healthy food that is good for you. It can lead to a 12 percent and a 17 percent reduction in the risk, respectively, of stroke and heart disease.
Additionally, the omega-3 fatty acids in tuna can guard against a number of illnesses, including arthritis, breast and prostate cancer, Alzheimer’s disease, and many others.
Most pelagic fish species, including billfish, had higher concentrations of the health-promoting element selenium than mercury. The only species in the research with more mercury than selenium was the mako shark.
Because of this, the majority of fish from Hawaii are not only a good source of high-quality protein and omega-3 fatty acids, but also fantastic sources of selenium.
More often than not, our favorite fish will shield us from mercury toxicity. The good news for fish lovers in Hawaii In every bite, selenium is there.
Highest Selenium Content per Serving
Please keep in mind that the above provides an exact value in 100g for foods high in selenium that you should include in your diet. For instance, 36.5 mcg of selenium are present in 100g of fresh bluefin tuna that is consumed uncooked. When determining your dietary needs, there are other things to take into account. When analyzing the nutritional value of selenium, portion sizes should also be taken into account.
Fish, tuna, light, canned in water, without salt, drained solids has the highest amount of selenium per usual serving with 132.66 mcg per can (or 165 g). The serving’s nutritional information is as follows: 191.4 kcal of calories, 42.09 g of protein, 1.35 g of fat, and 0 g of carbohydrates.
The main type of organic selenium found in the blood and tissues of tuna has been identified as selenoneine, a new molecule containing selenium. A selenium analog of ergothioneine, selenioneine is 2-selenyl-Na, Na, Na-trimethyl-L-histidine. It has a selenium atom in the imidazole ring. In addition to binding to heme proteins like hemoglobin and myoglobin to prevent iron auto-oxidation, this selenium molecule also reacts with radicals and methylmercury (MeHg). Selenoneine and MeHg are transported by the organic cations/carnitine transporter OCTN1, which also controls Se-enhanced antioxidant activity and lowers MeHg toxicity. Selenoneine may thereby reduce the production of reactive oxygen radicals that could damage DNA nucleotides, so preventing the development of cancer, chronic illnesses, and aging. Selenoneine is found in fish.
Does tuna in cans include selenium?
You may thank vitamin D in part for assisting in the development of a solid immune system and strong bones.
Though we receive a bunch of the substance through sunshine, the remainder of our vitamin D intake comes from food.
The NIH estimates that adults, including those who are pregnant or lactating, require around 15 mcg of vitamin D daily. At least 10% of your daily quota can be satisfied by one serving of tuna in a can.
A vital mineral that supports immunological, endocrine, and reproductive function is selenium. According to the NIH, three ounces of yellowfin tuna has 167 percent of the recommended daily intake of selenium.
Selenium from canned tuna was found to lessen human sensitivity to mercury in one investigation. It was discovered that white tuna has somewhat lower levels of selenium than light tuna.
Generally speaking, tuna in oil has a higher selenium content than tuna in water. Make sure it works with your current diet or eating plan because that is a trade-off for the higher fat content.