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Selenium RDA, Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Selenium

Light & Regular Alcoholic Beer, asparagus, bagels, beef, beets, biscuits, bread stuffing, breakfast cereals, garlic, mushrooms, nuts, rice, pasta, wheat germ, seafood & beef.

All the official food groups contain foods with selenium content. The list is exhaustive.

Selenium Nutrition Benefits for the Body, Therapeutic Uses

General - Assists body in the production of the enzyme glutathione peroxidase which provides antioxidant power within the body. Selenium is also vital to metabolic functions which in turn impact weight - including the rate of weight loss.

Therapeutic Uses for Selenium: May increase male potency & sex drive.

Selenium Deficiency Symptoms

Deficiency of  Selenium may include: a worsening of Iodine deficiency, thyroid issues and Keshan disease.

Selenium Offenders & Interaction Concerns

- Cannot be created.

- Cannot be destroyed.

- Selenium deficiency may worsen Iodine deficiency.

- Selenium deficiency may be connected with some of the more aggressive viruses but more study is needed.

Foods Rich in Selenium Content Nutritional Data & Foods Which Contain a Surprisingly Amount of Selenium

Food & Preparation Notes

Serving Size

Selenium g Content

Regular Alcoholic Beer

12 fluid ounces

2.1

Light Alcoholic Beer

12 fluid ounces

1.4

Asparagus, boiled and drained

4 spears

4.7

Asparagus, frozen - cooked, drained

1 cup

7.0

Cinnamon-Raisin Bagel

4" in diameter

27.6

Barley, pearled - cooked

1 cup

13.5

Baked Beans

1 cup

12.7

Baked Beans with Franks

1 cup

16.8

Pinto Beans, boiled

1 cup

10.6

Chuck Roast, cooked

3 ounces

22.7

Biscuit

4" round

19.7

Stuffing

1/2 cup

49.8

Swordfish, baked

3 ounces

52.4

Tuna Salad

3 ounces

84.5

Garlic, raw

1 clove

0.4

Shiitaki Mushrooms

1 cup

36.0

Brazil Nuts

1 ounce or 6-8 nuts

543.5

Whole Grain Flour

1 cup

84.8

Yogurt, plain, skim

1 cup

8.2

Waffle

1 waffle

34.7

Turkey, cooked

1 cup

84.0

Spaghetti, Whole Wheat

1 cup

36.3

Chicken Noodle Soup

1 cup

25.2

Sunflower Seeds, hulled

1 ounce

22.5

Rice, long grain, boiled

1 cup

42.6

General Mills Cheerios

1 cup

10.4

Celery, cooked

1 cup

1.5

White Cake with Frosting

1 slice

12.0

Pumpernickel Bread

1 slice

7.8

Selenium Daily Recommended Amount μg/d (daily micrograms)

Infants & Children:

0 to 6 months old - 15

7 to 12 months old - 20

1 to 3 years old - 20

4 to 8 years old - 30

Males & Females:

9 to 13 years old - 40

14 years and older - 55

Pregnancy:

All ages - 60 mg

Lactation:

All ages - 70 mg

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