Foods which contain selenium
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Selenium-Rich Foods: A Comprehensive Overview
Introduction to Selenium in Foods
Selenium (Se) is a vital trace mineral essential for various physiological functions, including antioxidant defense, immune response, and thyroid hormone metabolism. The selenium content in foods varies significantly based on geographical location, soil composition, and food type. This article synthesizes research findings on selenium-rich foods from different regions, highlighting key sources and their selenium concentrations.
High Selenium Foods: Nuts and Seafood
Brazil Nuts: The Selenium Powerhouse
Brazil nuts are consistently identified as one of the richest sources of selenium. Studies from Brazil and the UK report exceptionally high selenium concentrations in Brazil nuts, with values ranging from 58.1 µg/g to 254 µg/100 g1 2. This makes Brazil nuts a potent dietary source of selenium, capable of significantly boosting selenium intake with just a few nuts.
Seafood: A Rich Source of Selenium
Seafood, including fish and shellfish, is another major source of selenium. Research from Thailand and Korea indicates high selenium levels in seafood, with mean concentrations of 45.0 µg/100 g and up to 0.788 µg/g, respectively3 5. Crab meat, in particular, has been noted for its high selenium content, with values around 84 µg/100 g in the UK2.
Moderate Selenium Foods: Meat, Poultry, and Eggs
Meat and Poultry
Meat and poultry are moderate sources of selenium. Studies from various countries, including Thailand, Korea, and the UK, report selenium concentrations in meat and poultry ranging from 0.043 µg/g to 18.2 µg/100 g3 5 7. Organ meats, such as kidney, are particularly rich in selenium, with concentrations as high as 146 µg/100 g in the UK2.
Eggs
Eggs are another moderate source of selenium, with concentrations reported around 40.2 µg/100 g in Thailand and 0.267 µg/g in Korea3 5. Egg yolks, in particular, contain higher selenium levels compared to egg whites.
Low Selenium Foods: Fruits, Vegetables, and Dairy
Fruits and Vegetables
Fruits and vegetables generally contain low levels of selenium. Studies from Brazil, Thailand, and Korea report selenium concentrations in fruits and vegetables ranging from trace amounts to 1.2 µg/100 g1 3 5. This low selenium content is consistent across various geographical regions.
Dairy Products
Dairy products also tend to have low selenium levels. Research from the UK indicates that most dairy products tested had selenium concentrations below 2 µg/100 g2. Similarly, cow's milk in Thailand was found to contain low selenium levels, around 6.4 µg/100 g3.
Selenium-Enriched Foods and Supplements
Biofortification and Functional Foods
To address selenium deficiency, biofortification of plants and the development of selenium-enriched foods have been explored. Plants like Brassica and cereal grains can accumulate and store organic selenium compounds, making them valuable sources of selenium-enriched foods9 10. Additionally, functional foods and beverages, such as selenized yeast and algae, have been developed to provide bioavailable selenium regardless of geographical soil selenium content8.
Conclusion
Selenium is an essential nutrient with significant health benefits, and its content in foods varies widely. Brazil nuts and seafood are among the richest sources, while meat, poultry, and eggs provide moderate amounts. Fruits, vegetables, and dairy products generally contain low selenium levels. Biofortification and the development of selenium-enriched foods offer promising solutions to address selenium deficiency and improve public health.
Sources and full results
Most relevant research papers on this topic
Selenium content of Brazilian foods: A review of the literature values
Brazil nuts, Brazil nut milk, fish, meat, and eggs are the highest selenium-rich foods in Brazil, while most fruits and vegetables have low selenium levels.
Systematic ReviewSelenium Content of a Range of UK Foods
The highest selenium concentrations in UK foods are found in brazil nuts, kidney, and crab meat, with most vegetables and dairy products below 2 g/100 g fresh weight.
Highly CitedSelenium content of Thai foods
Thai foods have varying selenium content, with high levels in seafood, fish, and eggs, moderate levels in meat, poultry, and pulses, and low levels in cow's milk, cereals, and vegetables and fruits.
Highly CitedDevelopmental selenium exposure and health risk in daily foodstuffs: A systematic review and meta-analysis.
High selenium levels in meat, eggs, poultry, and seafood are essential for human health, but supplementation for prevention of cardiovascular, hepatopathies, or cancer diseases is ambiguous and may increase toxicity risk.
Meta-AnalysisSelenium content in representative Korean foods
Koreans consume 57.5 g/person/day of selenium from fish, shellfish, eggs, meats, and poultry, with grains and cereals being the major sources.
Trace nutrients. Selenium in British food
The average British diet provides 60 g selenium/day, with half from cereals and 40% from meat and fish, but low levels in British soil likely contributing to lower intake.
Observational StudyHighly CitedDesigning selenium functional foods and beverages: A review.
Designing selenium functional foods and supplements, such as aged selenized beer, can help combat se deficiency and improve immune system health.
Literature ReviewCurrent Knowledge on Selenium Biofortification to Improve the Nutraceutical Profile of Food: A Comprehensive Review
Selenium biofortification in plants and animals can improve the nutraceutical profile of foods, potentially benefiting human health and promoting secondary metabolite production.
Literature ReviewHighly CitedSelenium-enriched plant foods: Selenium accumulation, speciation, and health functionality
Selenium-enriched plants show potential as human food, offering antioxidant, anti-diabetes, and anticancer properties, but more human clinical trials are needed to confirm their health benefits.
Literature Review