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Diet and Nutrition 2023

11 foods rich in selênium (to add to the diet)

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11 foods rich in selênium (to add to the diet)
11 foods rich in selênium (to add to the diet)

Foods rich in Selenium are mainly Brazil nuts, wheat, rice, egg yolks, sunflower seeds and chicken. Selenium is a mineral present in the soil and, therefore, its amount in food varies according to the soil's richness in this mineral.

The recommended amount of selenium for an adult is 55 micrograms per day, and adequate consumption is important for functions such as strengthening the immune system and maintaining good production of thyroid hormones. See all the benefits here.

Amount of Selenium in Foods

The following table shows the amount of selenium present in 100 g of each food:

Food Amount of Selenium Energy
Brazil nut 4000 mcg 699 calories
Wheat Flour 42 mcg 360 calories
French bread 25 mcg 269 calories
Egg Yolk 20 mcg 352 calories
Boiled chicken 7 mcg 169 calories
Egg white 6 mcg 43 calories
Rice 4 mcg 364 calories
Milk powder 3 mcg 440 calories
Beans 3 mcg 360 calories
Garlic 2 mcg 134 calories
Cabbage 2 mcg 25 calories

The selenium present in foods of animal origin is better absorbed by the intestine when compared to vegetable selenium, and it is important to vary the diet to obtain a good amount of this mineral..

Benefits of Selenium

Selenium plays important roles in the body, such as:

  • Act as an antioxidant, preventing diseases such as cancer and atherosclerosis;
  • Participate in the metabolism of thyroid hormones;
  • Detoxify the body of heavy metals;
  • Strengthen the immune system;
  • Improve male fertility.

To have the he alth benefits of selenium, a good tip is to eat one Brazil nut a day, which in addition to selenium also has vitamin E and contributes to the he alth of the skin, nails and hair. See other benefits of Brazil nuts.

Recommended amount

The recommended amount of selenium varies by gender and age, as shown below:

  • Babies from 0 to 6 months: 15 mcg
  • Babies from 7 months to 3 years: 20 mcg
  • Children 4 to 8 years old: 30 mcg
  • 9 to 13 year olds: 40 mcg
  • From 14 years: 55 mcg
  • Pregnant women: 60 mcg
  • Breastfeeding women: 70 mcg

By eating a balanced and varied diet, it is possible to obtain the recommended amounts of selenium naturally through food. Its supplementation should only be done with the guidance of a doctor or nutritionist, as its excess can bring harm to he alth.

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