Selenium is a mineral with important roles in detoxification. It is needed for glutathione action. Glutathione is one of the bodies most powerful antioxidants and it protects the liver against injury due to oxidative damage. But a little selenium goes a long way, usually RDA of selenium is only 200mcg. Supplementation was found in studies to significantly stimulate glutathione activity, make zinc more effective and works with vitamin E as well. These relationships in the body allows it to help prevent cancer, especially skin cancer and stomach cancer. It is also know for its cardioprotective effects.
Selenium assists in the detoxification of heavy metals by enhancing the activity of lymphocytes and macrophages.
As an extra bonus there are studies that demonstrate selenium with Vitamin A supplementation help prevent, shorten the duration and severity of lungs infections due to viruses.
So, go a little nuts for selenium!
Top Ten Whole Food Sources for Selenium
#1: Brazil Nuts
|Selenium in 100g||Per Cup (133g)||Per Ounce (28g)|
|1917.0µg (2739% DV)||2549.6µg (3642% DV)||536.8µg (767% DV)|
Other Nuts High in Selenium (%DV per ounce): Mixed Nuts (14%), Cashews (8%), Black Walnuts (7%), and Macadamia Nuts (5%).
#2: Seafood (Oysters – Cooked)
|Selenium in 100g||Per Oyster (25g)||Per 3 oz (85g)|
|154µg (220% DV)||38.5µg (55% DV)||130.9µg (187% DV)|
Other Seafood High in Selenium (%DV per 3 oz cooked): Mussels and Octopus (109%), Lobster (89%), Clams (78%), Squid (63%), and Shrimp (60%).
#3: Fish (Tuna – Cooked)
|Selenium in 100g||Per Ounce (28g)||Per 3 oz (85g)|
|108.2µg (155% DV)||30.7µg (44% DV)||92.0µg (131% DV)|
Other Fish High in Selenium (%DV per 3 oz cooked): Rockfish (93%), Swordfish (83%), Halibut (67%), Tilapia (66%), Mackerel (63%), and Snapper (60%).
#4: Whole-Wheat Bread
|Selenium in 100g||Per Slice (28g)||Per Slice (Toasted – 25g)|
|40.3µg (58% DV)||11.3µg (16% DV)||13.2µg (19% DV)|
Other Whole-Wheat Breads Provide (%DV per piece): Oat Bran Bagel (51%), Large Pita Bread (40%), English Muffin (38%), and Medium Dinner Roll (25%).
#5: Seeds (Sunflower)
|Selenium in 100g||Per Cup (128g)||Per Ounce (28g)|
|79.3µg (113% DV)||101.5µg (145% DV)||22.2µg (32% DV)|
Other Seeds High in Selenium (%DV per ounce): Chia Seeds (22%), Sesame Seeds (14%), Flaxseeds (10%), and Pumpkin and Squash Seeds (4%).
#6: Pork (Lean Tenderloin – Cooked)
|Selenium in 100g||Per 3 oz (85g)||Per Chop (73g)|
|51.6µg (74% DV)||43.9µg (63% DV)||37.7µg (54% DV)|
Other Cuts of Pork Provide (%DV per 3 oz cooked): Roast Leg Ham (61%), Lean Pork Mince (60%), and Lean Pork Loin (59%).
#7: Beef & Lamb (Lean Beef Steak – Cooked)
|Selenium in 100g||Per 3 oz (85g)||Per Steak (225g)|
|44.8µg (64% DV)||38.1µg (54% DV)||100.1µg (144% DV)|
Other Cuts High in Selenium (%DV per 3 oz cooked): Lean Ribeye Steak and Brisket of Beef (48%), Sirloin (47%), Lean Stewing Lamb and Lean Lamb Shoulder (46%), and Lean Lamb Foreshank (43%). nutrition facts.
#8: Chicken and Turkey (Turkey, Back or Leg Meat Cooked)
|Selenium in 100g||Per Cup Chopped (140g)||Per 3 oz (85g)|
|37.8µg (54% DV)||52.9µg (76% DV)||32.1µg (46% DV)|
Chicken is also High in Selenium Providing (%DV per 3 oz cooked):Roast Chicken Breast (39%), Chicken Thigh (36%), and Stewing Chicken (35%).
#9: Mushrooms (Crimini)
|Selenium 100g (Raw)||Per Cup, Sliced (72g)||Per Mushroom (20g)|
|26.0µg (37% DV)||18.7µg (27% DV)||5.2µg (7% DV)|
Other Mushrooms High in Selenium (%DV per cup sliced): Shiitake, cooked (51%), Portabella, grilled (38%), Portabella, raw (23%), and White, stir-fried (21%).
#10: Whole Grains (Rye)
|Selenium 100g||Per cup (169g)||Per 3 oz (85g)|
|13.9µg (20% DV)||23.5µg (34% DV)||11.8µg (17% DV)|
Other Whole Grains High in Selenium (%DV per cup cooked): Brown Rice (27%), Pearl Barley (19%), Oatmeal (18%), and Quinoa (7%).