15 foods rich in selenium (and recommended amount)

Foods rich in selenium are mainly Brazil nuts, fish, seafood, beans, eggs, sunflower seeds, chicken and beef.

Selenium is an important mineral for the proper functioning of the thyroid gland. Furthermore, selenium also helps to strengthen the immune system and prevent the emergence of neurodegenerative and cardiovascular diseases. Discover all the benefits of selenium.

The recommended daily amount of selenium for children between 9 and 13 years old is 40 mcg. Men and women over 14 years old need to consume 55 mcg of this mineral per day.

Table of foods rich in selenium

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

The selenium present in foods of animal origin is better absorbed by the body when compared to selenium of plant origin. Therefore, it is important to always maintain a varied diet to obtain adequate amounts of this mineral.

What is it for

The main functions of selenium for health are:

• Maintain thyroid health;
• Prevent cardiovascular diseases, such as heart attack and atherosclerosis;
• Avoid neurodegenerative diseases, such as Alzheimer’s and multiple sclerosis;
• Prevent premature aging;
• Strengthen the immune system;
• Improve male fertility.

In addition, selenium can also help with weight loss and prevent the emergence of some types of cancer, such as prostate or breast cancer.

Recommended daily amount

The recommended daily amount of selenium varies depending on age and stage of life. Children aged 7 months to 3 years need to ingest 20 mcg of selenium per day.

The recommended amount of selenium for men and women over 14 years of age is 55 mcg per day. Find out how much selenium is recommended for each person.

Maintaining a balanced and varied diet ensures the recommended amounts of selenium per day. Ingesting 1 Brazil nut per day, which corresponds to 5 g, guarantees the daily amount of selenium.