Foods rich in selenium
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Foods Rich in Selenium: A Comprehensive Overview
Selenium-Rich Nuts and Seeds
Brazil Nuts
Brazil nuts are one of the most potent sources of selenium. They contain an exceptionally high concentration of selenium, averaging 58.1 µg/g, making them a highly effective food for boosting selenium intake 14.
Selenium in Animal Products
Fish and Seafood
Both carnivorous and non-carnivorous fish are significant sources of selenium, with concentrations of 1.63 µg/g and 1.39 µg/g, respectively. Crustaceans also contribute to selenium intake with a content of 1.08 µg/g 14.
Meat and Poultry
Game meat, chicken organ meat, and beef are notable for their selenium content, with game meat containing 1.06 µg/g, chicken organ meat 0.48 µg/g, and beef 0.38 µg/g 14. Additionally, kidney and other organ meats are particularly rich in selenium, often exceeding 0.2 mg/kg .
Egg Yolks
Egg yolks also provide a moderate amount of selenium, with an average content of 0.56 µg/g .
Selenium in Plant-Based Foods
Cereals and Grains
Cereals and cereal products are major contributors to selenium intake in many diets. Wholemeal flours and bread-making flours are particularly rich in selenium, often containing more than 0.2 mg/kg 47.
Lentils
Lentils, especially those grown in selenium-rich soils, can be a good source of selenium. Selenium-enriched lentils have been shown to provide significant health benefits, including increased excretion of arsenic and improved health indicators in populations exposed to chronic arsenic poisoning .
Edible Fungi and Algae
Edible fungi and algae are also high in selenium and can contribute significantly to dietary intake. These foods often contain higher levels of associated metals, which should be considered when increasing their consumption .
Selenium-Enriched Foods
Biofortified Plants
Biofortification of plants to enhance their selenium content is a growing area of research. Plants such as those in the Brassica family and cereal grains have shown a high capacity to accumulate selenium, particularly in organic forms like selenomethionine and selenocystine, which are more bioavailable and less toxic than inorganic forms 710.
Functional Foods
Functional foods enriched with selenium are being developed to help populations meet their daily selenium requirements. These foods can provide health benefits such as antioxidant, anti-inflammatory, and anticancer properties, although the clinical evidence is still inconclusive 89.
Conclusion
Selenium is an essential micronutrient with various health benefits, and it can be obtained from a variety of foods. Brazil nuts, fish, meat, and certain cereals are particularly rich in selenium. Biofortified plants and selenium-enriched functional foods offer promising ways to enhance selenium intake, especially in selenium-deficient regions. However, it is important to balance selenium intake to avoid potential toxicity from overconsumption.
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