Foods highest in selenium
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Foods Highest in Selenium: A Comprehensive Review
Brazil Nuts: The Selenium Powerhouse
Brazil nuts are consistently identified as the richest source of selenium across various studies. In Brazil, the selenium content in Brazil nuts averages 58.1 µg/g . Similarly, in the UK, Brazil nuts contain about 254 µg/100 g . The selenium concentration in Brazil nuts from the Amazon region of Brazil can vary significantly, with a median of 13.9 µg/g and a range from 0.4 to 158.4 µg/g . This makes Brazil nuts the most potent natural source of selenium.
Seafood and Fish: High Selenium Content
Seafood and fish are also notable for their high selenium content. In the UK, crab meat contains 84 µg/100 g of selenium . Australian fish have selenium levels ranging from 12.0 to 63.2 µg/100 g . Thai seafood and fish show high selenium levels as well, with an average of 45.0 µg/100 g . In Argentina, fish selenium content ranges from 94 to 314 µg/kg, with canned tuna showing particularly high levels at 272-282 µg/kg .
Meats and Poultry: Significant Selenium Sources
Meats and poultry are significant sources of selenium. In the UK, kidney meat contains 146 µg/100 g of selenium . Australian meats have selenium levels between 4.75 and 37.9 µg/100 g . In Thailand, meat and poultry have moderate selenium levels, averaging 18.2 µg/100 g . Argentinean beef and chicken show selenium concentrations ranging from 42 to 205 µg/kg . In the Slovak Republic, chicken meat and eggs are particularly high in selenium due to selenium-enriched feeds .
Eggs: A Reliable Selenium Source
Eggs are another reliable source of selenium. In Australia, eggs contain between 9.00 and 41.4 µg/100 g of selenium . Thai eggs have an average selenium content of 40.2 µg/100 g . In Argentina, eggs show selenium levels ranging from 134 to 217 µg/kg . Similarly, in the Slovak Republic, eggs are a significant source of selenium .
Pulses and Cereals: Moderate Selenium Levels
Pulses and cereals also contribute to selenium intake, though at moderate levels. In a study evaluating plant foods, pulses were found to have selenium levels ranging from 48.7 to 92.5 µg/100 g . Australian cereals contain selenium levels between 1.00 and 20.3 µg/100 g . Thai cereals have lower selenium concentrations, averaging 5.0 µg/100 g .
Dairy Products: Lower Selenium Content
Dairy products generally have lower selenium content. In Australia, dairy products contain selenium levels between 2.00 and 7.89 µg/100 g . Thai cow's milk has a selenium concentration of 6.4 µg/100 g . In the Slovak Republic, milk and milk products have lower selenium levels compared to other foodstuffs .
Fruits and Vegetables: Minimal Selenium
Fruits and vegetables typically have minimal selenium content. In Brazil, most fruits and vegetables present low levels of selenium . Australian fruits and vegetables contain trace amounts to 3.27 µg/100 g . Thai fruits and vegetables have selenium levels of 1.2 µg/100 g and 0.6 µg/100 g, respectively . Similarly, in the Slovak Republic, fruits and vegetables have the lowest selenium levels among the food groups studied .
Conclusion
Brazil nuts stand out as the highest natural source of selenium, followed by seafood, fish, meats, and eggs. Pulses and cereals provide moderate amounts, while dairy products, fruits, and vegetables generally contain lower levels of selenium. Understanding the selenium content in various foods can help in planning a diet that meets the recommended selenium intake for optimal health.
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