What foods are high in selenium
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Foods High in Selenium: A Comprehensive Overview
Brazil Nuts: The Selenium Powerhouse
Brazil nuts are consistently highlighted as the richest natural source of selenium. Studies from various regions, including Brazil and the UK, have shown that Brazil nuts contain exceptionally high levels of selenium. In Brazil, the average selenium content in Brazil nuts is reported to be around 58.1 µg/g . Similarly, in the UK, Brazil nuts have been found to contain approximately 254 µg/100 g . This makes Brazil nuts an excellent dietary source for boosting selenium intake.
Seafood and Fish: Rich Sources of Selenium
Seafood and fish are also significant sources of selenium. Research conducted in Thailand indicates that seafood and fish have high selenium content, with averages of 45.0 µg/100 g . This is corroborated by findings from Brazil, where carnivorous and non-carnivorous fish contain selenium levels of 1.63 µg/g and 1.39 µg/g, respectively . Crab meat, in particular, is noted for its high selenium content, with levels reaching 84 µg/100 g in the UK .
Meat and Poultry: Moderate Selenium Content
Meat and poultry are moderate sources of selenium. In Thailand, meat and poultry have been found to contain selenium levels of 18.2 µg/100 g . Brazilian studies also support this, showing that game meat, chicken organ meat, and beef have selenium contents of 1.06 µg/g, 0.48 µg/g, and 0.38 µg/g, respectively . Additionally, kidney meat in the UK has a high selenium concentration of 146 µg/100 g .
Eggs: A Reliable Source of Selenium
Eggs, particularly egg yolks, are reliable sources of selenium. In Thailand, eggs have been reported to contain selenium levels of 40.2 µg/100 g . Similarly, Brazilian egg yolks have a selenium content of 0.56 µg/g . This makes eggs a convenient and accessible source of selenium for many people.
Cereals and Pulses: Important Contributors
Cereals and pulses are important contributors to dietary selenium intake, especially in regions where these foods are staple components of the diet. In Thailand, cereals and pulses have selenium contents of 5.0 µg/100 g and 13.1 µg/100 g, respectively . These foods are major donors to dietary selenium intake in many countries .
Vegetables and Fruits: Generally Low in Selenium
Most vegetables and fruits are generally low in selenium. Studies from Brazil, the UK, and Thailand consistently show that these food groups have lower selenium levels compared to other food sources. For instance, vegetables and fruits in Thailand have selenium contents of 1.2 µg/100 g and 0.6 µg/100 g, respectively . This trend is also observed in Brazilian and UK studies 12.
Conclusion
In summary, Brazil nuts, seafood, fish, meat, poultry, and eggs are among the richest natural sources of selenium. Cereals and pulses also contribute significantly to selenium intake, while most vegetables and fruits contain relatively low levels of this essential nutrient. Incorporating a variety of these selenium-rich foods into the diet can help meet the nutritional requirements and support overall health.
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