Getting enough selenium in your diet is essential for proper thyroid functioning of our body and to help protect against free radical damage and cancer. The good news is there are an abundance of natural foods that are great sources of selenium, and including these Top Foods rich in Selenium in diet helps boost your levels.
Selenium Deficiency Symptoms
- Thyroid dysfunction
- Muscles and joints pain
- Weakened Immunity
- Infertility in men and women
- Risk of Cancer
- Hashimoto’s disease
Following is the list of Top 10 Foods High in Selenium. The RDA for selenium is 55 mcg/day and 60-70 mcg for pregnant and breastfeeding women, while the Daily Value is 70 mcg. However, an overdose of Selenium can lead to bad breath, diarrhea, and even hair loss.
|Foods||Selenium in 100g|
|Brazil Nuts||1917.0μg (2739% DV)|
|Oysters||154μg (220% DV)|
|Tuna||108.2μg (155% DV)|
|Whole wheat bread||40.3μg (58% DV)|
|Sunflower seeds||79.3μg (113% DV)|
|Pork||51.6μg (74% DV)|
|Beef and Lamb||44.8μg (64% DV)|
|Mushrooms||26.0μg (37% DV)|
|Whole Grains||13.9μg (20% DV)|
|Chicken and Turkey||37.8μg (54% DV)|
Health Benefits of Selenium
Lowers risk of prostate cancer
Selenium intake has been associated with the lower risk of prostate cancer according to a research study held in Netherlands. It also boosts immune system against bacterial and viral infections, against cancer cells
Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as a powerful antioxidant in the body and protects against free radicals and oxidative stress.
The thyroid contains the most selenium compared to other tissue and it plays vital role in the synthesis of thyroid hormones. Low selenium levels may lead to Thyroid problems especially in the eldery.
Several studies have linked adequate Selenium levels to improved sperm motility. Low selenium is also linked to show a negative impact on female fertility and fetal growth.
Intake of foods rich in Selenium is important for cardiovascular support, as it works with other nutrients such as vitamin E and beta-carotene to regulate cholesterol levels. It helps in increasing the HDL cholesterol to LDL cholesterol for a healthy heart.
Selenium supplements are considered to be controversial, due to the possibility of toxicity that causes side effects. So the safest way is to get the Health Benefits of Selenium is to consume Foods rich in Selenium and beat the Selenium deficiency symptoms.