Selenium

Written by Sky Taylor, Diet Bites


Best Food Sources for Selenium

Asparagus, garlic, mushrooms, nuts, wheat germ, seafood & beef.

Recommended Daily Allowance (RDA) for Selenium

Up to 6 months old, 15 micrograms

7 months to 3 months old - 20 micrograms

4 to 8 years old, 30 micrograms

Males and Females 9 to 13 years old, 40 micrograms

Males and Females 14 to 55 years old, 55 micrograms

Pregnant females, 60 micrograms

Lactating females, 70 micrograms

Deficiency Signs & Symptoms of Selenium

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

Toxicity Signs & Symptoms

Fatigue, skin disorders, dizziness, nausea, vomiting, anxiety and hair loss.

Functions in the Body

Assists body in the production of the enzyme glutathione peroxidase which provides antioxidant power within the body. Selenium is also  vital to metabolic functions.

Therapeutic Benefits

May increase male potency & sex drive.

Foods & Drinks Containing Selenium

Food - Based on 1 cup unless stated.

μg

Food - Based on 1 cup unless stated.

μg

Nuts, brazilnuts, dried, unblanched - 1 oz

543.5

Halibut, Atlantic and Pacific, cooked, dry heat, 3 oz

47.1

Rockfish, Pacific, mixed species, cooked, dry heat, 1 fillet

113.5

Milk, canned, condensed, sweetened

45.3

Tuna, yellowfin, fresh, cooked, dry heat, 3 oz

92.0

Fast foods Hamburger; double, with condiments, 1

44.9

Fast foods, fish sandwich, with tartar sauce and cheese, 1

88.6

Sardines, canned in oil, drained solids with bone, 3 oz

44.8

Fish, halibut, Atlantic and Pacific, cooked, dry heat, 1/2 fillet

88.1

Fast foods, chili con carne

44.0

Chicken, broilers or fryers, giblets, cooked, simmered

86.4

Couscous, cooked

43.2

Fish, tuna salad

84.5

Wheat flour, white, all-purpose, self-rising, enriched

43.0

Turkey giblets, cooked, simmered, some giblet fat

84.0

Mollusks, clam, mixed species, canned, drained solids, 3 oz

42.9

Barley, pearled, raw

75.4

Oat bran, raw

42.5

Fish, roughy, orange, cooked, dry heat, 3 oz

75.1

Ham whole, separable lean only, roasted , 3 oz

42.4

Wheat flour, whole-grain

74.2

Wheat flour, white, all-purpose, enriched, bleached

42.4

Fish, swordfish, cooked, dry heat, one piece

72.6

Fast foods, English muffin, with egg, cheese, bacon - 1

41.5

Tuna, light, canned in water, drained solids - 3 oz

68.3

Flounder and sole, cooked, dry heat, 1 fillet

41.4

Rockfish, Pacific, mixed species, cooked, dry heat, 3 oz

64.8

Cheese, ricotta, part skim milk

41.1

Fish, tuna, light, canned in oil, drained solids, 3 oz

64.6

Fast Foods, biscuit, with egg and sausage - 1

40.4

Crustaceans, lobster, northern, cooked, moist heat, 3 oz

62.1

Fast foods, chicken fillet sandwich, plain - 1

40.4

6" Fast foods, submarine sandwich, with tuna salad

60.2

Crustaceans, shrimp, mixed species, canned, 3 oz

39.4

Fish, swordfish, cooked, dry heat, 3 oz

58.2

Pork loin, country-style ribs, braised - 3 oz

39.2

Crustaceans, crab, blue, canned

57.9

Chicken breast, meat and skin, fried with batter - 1/2 breast

38.8

Fish, salmon, sockeye, cooked, dry heat - 1/2 fillet

56.6

Pork center loin (chops), broiled, 3 oz

38.5

Mollusks, oyster, Eastern, breaded and fried, 3 oz

56.5

Noodles, egg, cooked, enriched

38.2

Fish, tuna, white, canned in water, drained solids, 3 oz

55.8

Pie crust, baked, 1 pie shell

38.0

Turkey neck, meat only, cooked, simmered, 1 neck

55.0

Pollock, walleye, cooked, dry heat, 3 oz

37.5

Wheat flour, white, bread, enriched

54.4

Pork center loin (chops), pan-fried, 3 oz

37.1

Macaroni and cheese, frozen entree

52.4

Pork center loin (chops), oven roasted, 3 oz

37.0

Turkey, all classes, meat only, cooked, roasted

51.5

Spaghetti, cooked, enriched, without added salt

37.0

Bread stuffing, bread, dry mix, prepared, 1/2 cup

49.8

Macaroni, cooked, enriched

36.8

Fish, herring, Atlantic, pickled, 3 oz

49.8

Rice, white, long-grain, parboiled, enriched, dry

36.6

Duck, domesticated, meat only, roasted, 1/2 duck

49.5

Beef, cured, corned beef, canned, 3 oz

36.5

Fish, haddock, cooked, dry heat, 1 fillet

47.6

Crustaceans, crab, blue, cooked, moist heat, 3 oz

36.5

Vitamin Index

 

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