What foods have selenium
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Selenium-Rich Foods: Sources and Nutritional Insights
Selenium in Nuts and Seeds
Brazil Nuts
Brazil nuts are one of the richest sources of selenium. Studies have shown that Brazil nuts contain exceptionally high levels of selenium, with concentrations reaching up to 254 µg/100 g . This makes them a potent dietary source of this essential micronutrient.
Selenium in Animal Products
Meat and Organ Meats
Various meats, including beef, chicken, and game meat, are significant sources of selenium. For instance, chicken organ meat contains about 0.48 µg/g, while beef has around 0.38 µg/g . Organ meats, such as kidney, are particularly high in selenium, with levels reaching 146 µg/100 g .
Seafood
Seafood is another excellent source of selenium. Crustaceans like crab meat contain about 84 µg/100 g , and fish, both carnivorous and non-carnivorous, have selenium levels ranging from 1.39 to 1.63 µg/g . These foods are not only rich in selenium but also provide other essential nutrients beneficial for health.
Eggs
Egg yolks also contribute to selenium intake, with concentrations around 0.56 µg/g . This makes eggs a convenient and versatile source of selenium in the diet.
Selenium in Plant-Based Foods
Cereals and Grains
Cereals and grains are major contributors to dietary selenium intake in many countries. Wholemeal bread, for example, contains about 9 µg/100 g . These foods are often consumed in large quantities, making them significant sources of selenium despite their relatively lower concentrations compared to nuts and animal products.
Vegetables and Fruits
Generally, fruits and vegetables have low selenium content. However, certain biofortified plants, particularly those in the Brassica family and cereal grains, can accumulate higher levels of selenium . These biofortified foods are developed to address selenium deficiency in populations with low dietary intake of this nutrient.
Selenium-Enriched Foods and Supplements
Biofortified Foods
Biofortification of plants to produce selenium-enriched foods is a growing area of research. These foods can provide higher levels of organic selenium, which is more bioavailable and less toxic than inorganic forms 47. Examples include selenium-enriched cereals, vegetables, and even beverages like selenized beer and kvass .
Supplements
Selenium supplements, often derived from selenized yeast or algae, are available for those who may not get enough selenium from their diet. These supplements can help prevent selenium deficiency and its associated health risks, although their use should be monitored to avoid toxicity 36.
Conclusion
Selenium is an essential micronutrient found in a variety of foods, with Brazil nuts, seafood, and organ meats being particularly rich sources. While fruits and vegetables generally contain lower levels of selenium, biofortified plant foods offer a promising solution to enhance selenium intake. Understanding the selenium content in different foods can help individuals make informed dietary choices to meet their nutritional needs.
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