Selenium is a little-known but essential mineral that has many important jobs in the body. Among its many functions is thyroid regulation, DNA synthesis and helping the immune system. Selenium may also help prevent certain types of cancer. It is a key antioxidant and helps protect the body against harmful oxidative damage (which can contribute to cancer if left unchecked). So how much selenium does the body need, and where can we find it?
How Much Selenium Do You Need?
Recommended daily values of selenium are broken down into the following age groups:
- Babies should have no more than 15 micrograms (mcg) daily
- Toddlers up to 3 years old should have 20 mcg
- Children 4-8 years old should consume 30mcg
- Older children 9-13 are recommended to have 40mcg
- Adolescents aged 14-18 should consume 55mcg
- Adults 19+ should also consume 55mcg
- Pregnant women require a little more (60mcg through the pregnancy to 70mcg during lactation)
Best Dietary Sources of Selenium
Foods that are rich in selenium include:
- Brazil nuts contain nearly 500% of the recommended intake for adults in only a 1/2oz serving. * According to the NIH Brazil nuts shouldn’t be consumed too regularly as they can be too high in selenium when too many are consumed).
- Fish – while most fish and seafood is rich in selenium, yellow fin tuna tops the list at 92mcg per 3oz serving.
- Wheat germ contains 35mcg of selenium per quarter cup serving.
- Boneless turkey contains 31mcg of selenium per 3oz serving.
- Eggs – 2 large eggs contain approximately 30mcg of selenium.
- Spinach (per 1 cup serving) delivers 11mcg of selenium.
- Dates – 1 cup of dates provides you with 4mcg of selenium, which is high for fruits.
So, there you have our list of selenium-rich foods! Thanks for visiting DocChat, we hope you’ll return again soon.
