10 Selenium-Rich Foods for Every Diet

Selenium is necessary for immune system support, thyroid hormone metabolism, and antioxidant protection. Here are ten selenium-rich foods for different diets:

1. Brazil Nuts

Brazil nuts are one of the highest sources of selenium, with several hundred micrograms per ounce. Weekly Brazil nut consumption can meet selenium demands.

2. Fish

Selenium-rich fish include tuna, halibut, sardines, and salmon. Choose wild-caught fish over farmed for selenium.

3. Shellfish

Shellfish like shrimp, oysters, mussels, and crab contain selenium. Eat them grilled, steamed, or in seafood dishes for selenium and other minerals.

4. Sunflower Seeds

Vegan and vegetarian diets can include sunflower seeds since they contain selenium. Sprinkle sunflower seeds on salads, yogurt, or cereal for crunch and nutrients.

5. Eggs

Eggs are versatile and include selenium and other minerals. For selenium, eat eggs with balanced meals.

6. Chicken and Turkey

Lean chicken and turkey are selenium-rich. Use skinless cuts and healthy cooking methods for a healthful supper.

7. Whole Grains

Selenium is in brown rice, quinoa, oats, and barley. Eat these grains for fiber, vitamins, minerals, and selenium.

8. Mushrooms

Shiitake, button, and cremini mushrooms contain selenium. For selenium-rich stir-fries, soups, salads, and omelets, add mushrooms.

9. Legumes

In addition to protein and fiber, lentils, chickpeas, black beans, and kidney beans contain selenium. Use beans in salads, stews, and grain bowls for nutrition.

10. Leafy Greens

Spinach, kale, and Swiss chard contain selenium and other minerals. Eat them fresh in salads or roasted for selenium.

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