What Food Has High Selenium? Top Sources & Benefits

Do you want to know What Food Has High Selenium and how it can improve your health? FOODS.EDU.VN is here to explore the best dietary sources of this essential mineral and explain why it’s so important for your well-being. Discover selenium-rich foods, including Brazil nuts and seafood, and understand their benefits for thyroid function, immune support, and antioxidant protection.

1. What is Selenium and Why is it Important?

Selenium is a vital trace mineral that plays a critical role in various bodily functions. It’s incorporated into selenoproteins, which are essential for thyroid hormone metabolism, DNA synthesis, reproduction, and protecting the body from oxidative damage and infection. According to research from the National Institutes of Health (NIH), selenium’s antioxidant properties also contribute to overall health. Understanding the importance of selenium can guide you to incorporate it adequately into your diet, and FOODS.EDU.VN provides expert advice to ensure you meet your nutritional needs.

1.1 What are Selenoproteins?

Selenoproteins are proteins that contain selenium in the form of selenocysteine. These proteins perform a wide array of functions, including:

Antioxidant Defense: Glutathione peroxidases, a family of selenoproteins, protect cells from damage caused by free radicals.
Thyroid Hormone Metabolism: Selenoproteins are essential for converting the prohormone thyroxine (T4) into the active thyroid hormone triiodothyronine (T3).
Immune Function: Selenium supports the proper functioning of the immune system.
Reproduction: Selenium is necessary for sperm development and male fertility.

1.2 Why Do We Need Selenium?

Selenium is essential for maintaining optimal health due to its involvement in numerous physiological processes. Here’s a closer look at why we need selenium:

Thyroid Health: Selenium is crucial for the proper function of the thyroid gland, which regulates metabolism.
Immune Support: It enhances the immune system, helping the body fight off infections and diseases.
Antioxidant Protection: Selenium acts as an antioxidant, protecting cells from damage caused by free radicals.
Reproductive Health: It plays a vital role in male fertility and reproductive health.

1.3 How Much Selenium Do You Need?

The recommended daily allowance (RDA) for selenium varies depending on age, sex, and life stage. Here are the general guidelines:

Age Group	RDA (mcg/day)
Infants (0-6 months)	15 (AI)
Infants (7-12 months)	20 (AI)
Children (1-3 years)	20
Children (4-8 years)	30
Children (9-13 years)	40
Adults (14+ years)	55
Pregnant Women	60
Lactating Women	70

AI = Adequate Intake

It’s important to note that these are general recommendations. Individual selenium needs may vary based on factors such as diet, health conditions, and lifestyle.

1.4 What are the Symptoms of Selenium Deficiency?

Selenium deficiency is relatively rare in developed countries but can occur in individuals with certain health conditions or those who consume a diet low in selenium-rich foods. Symptoms of selenium deficiency may include:

Muscle Weakness: Selenium deficiency can lead to muscle weakness and fatigue.
Fatigue: Persistent fatigue and low energy levels are common symptoms.
Thyroid Problems: Selenium is essential for thyroid function, and deficiency can contribute to thyroid disorders.
Impaired Immunity: A weakened immune system, leading to increased susceptibility to infections.
Hair Loss: Hair thinning or loss can occur in severe cases of selenium deficiency.
Nail Changes: Changes in nail appearance, such as white spots or brittleness.

If you suspect you may have a selenium deficiency, it’s essential to consult with a healthcare professional for proper diagnosis and treatment. FOODS.EDU.VN encourages proactive health management and offers resources to help you understand your body’s needs.

2. Top Food Sources of Selenium

What food has high selenium? Incorporating selenium-rich foods into your diet is an excellent way to ensure you meet your daily requirements. Here are some of the top food sources of selenium:

2.1 Brazil Nuts

Brazil nuts are one of the richest natural sources of selenium. Just one ounce (about 6-8 nuts) can provide over 500% of the daily value (DV). According to the USDA FoodData Central, a single Brazil nut contains approximately 68-91 mcg of selenium. Eating just a few Brazil nuts a day can significantly boost your selenium intake. However, be cautious not to overconsume, as excessive selenium intake can lead to toxicity.

2.2 Seafood

Seafood is another excellent source of selenium. Different types of seafood contain varying amounts of selenium:

Tuna: Yellowfin tuna, cooked, contains about 92 mcg of selenium per 3-ounce serving, providing 167% of the DV.
Sardines: Canned sardines in oil, drained, with bone, offer 45 mcg of selenium per 3-ounce serving, which is 82% of the DV.
Shrimp: Cooked shrimp provides 42 mcg of selenium per 3-ounce serving, or 76% of the DV.
Cod: Pacific cod, cooked, contains 24 mcg of selenium per 3-ounce serving, accounting for 44% of the DV.

Incorporating a variety of seafood into your diet can help you meet your selenium needs while enjoying other essential nutrients like omega-3 fatty acids.

2.3 Meat and Poultry

Meat and poultry are reliable sources of selenium. The selenium content can vary based on the animal’s diet, but here are some general values:

Pork: A 3-ounce serving of broiled, bone-in pork chop contains 37 mcg of selenium, which is 67% of the DV.
Beef: Roasted bottom round beef steak provides 37 mcg of selenium per 3-ounce serving, or 67% of the DV.
Turkey: Roasted, boneless turkey contains 26 mcg of selenium per 3-ounce serving, providing 47% of the DV.
Chicken: Roasted, light meat chicken offers 22 mcg of selenium per 3-ounce serving, which is 40% of the DV.

Including lean meats and poultry in your diet can contribute significantly to your selenium intake.

2.4 Organ Meats

Organ meats, such as liver, are particularly rich in selenium. A 3-ounce serving of pan-fried beef liver contains 28 mcg of selenium, providing 51% of the DV. While organ meats may not be a staple in many diets, they can be a valuable source of selenium and other essential nutrients.

2.5 Eggs

Eggs are a convenient and versatile source of selenium. One large, hard-boiled egg contains approximately 15 mcg of selenium, which is 27% of the DV. Adding eggs to your diet is an easy way to boost your selenium intake.

2.6 Dairy Products

Dairy products, such as cottage cheese and yogurt, contain moderate amounts of selenium:

Cottage Cheese: One cup of 1% milkfat cottage cheese provides 20 mcg of selenium, or 36% of the DV.
Yogurt: A cup of plain, low-fat yogurt contains 8 mcg of selenium, which is 15% of the DV.
Milk: One cup of 1% fat milk provides 6 mcg of selenium, about 11% of the DV.

Dairy products can be a good addition to your diet for selenium, especially when combined with other selenium-rich foods.

2.7 Grains and Cereals

Various grains and cereals also contribute to your selenium intake:

Spaghetti: Cooked spaghetti contains 33 mcg of selenium per cup, providing 60% of the DV.
Oatmeal: A cup of cooked, unenriched oatmeal provides 13 mcg of selenium, or 24% of the DV.
Brown Rice: Cooked, long-grain brown rice contains 12 mcg of selenium per cup, which is 22% of the DV.
Whole-Wheat Bread: One slice of whole-wheat bread contains 8 mcg of selenium, about 15% of the DV.

Choosing whole grains and fortified cereals can help increase your selenium consumption.

2.8 Legumes

Legumes, such as baked beans and lentils, offer a plant-based source of selenium:

Baked Beans: A cup of canned, plain or vegetarian baked beans provides 13 mcg of selenium, or 24% of the DV.
Lentils: Boiled lentils contain 6 mcg of selenium per cup, which is 11% of the DV.

Including legumes in your diet can provide selenium along with fiber and other essential nutrients.

2.9 Mushrooms

Certain types of mushrooms, such as grilled portobello mushrooms, contain selenium. A half-cup serving provides 13 mcg of selenium, or 24% of the DV.

2.10 Other Sources

Some other foods contain smaller amounts of selenium that can contribute to your overall intake:

Spinach: Frozen, boiled spinach contains 5 mcg of selenium per half-cup serving, about 9% of the DV.
Pistachios: Dry roasted pistachios provide 3 mcg of selenium per ounce, which is 5% of the DV.

3. Benefits of Selenium for Health

What food has high selenium and how does it affect your health? Selenium offers a wide range of health benefits due to its antioxidant and anti-inflammatory properties. Here are some key advantages of including selenium in your diet:

3.1 Thyroid Health

Selenium is crucial for the proper functioning of the thyroid gland. Selenoproteins are involved in the synthesis and metabolism of thyroid hormones. They protect the thyroid gland from oxidative damage caused by hydrogen peroxide produced during thyroid hormone synthesis.

Conversion of T4 to T3: Selenium is essential for converting the prohormone thyroxine (T4) into the active thyroid hormone triiodothyronine (T3).
Protection from Oxidative Stress: Selenoproteins like glutathione peroxidase and thioredoxin reductase help protect the thyroid gland from oxidative damage.

Studies have shown an association between low selenium status and an increased risk of thyroid disease, particularly in women. A study published in the European Journal of Endocrinology found that women with higher selenium levels had a lower risk of goiter.

3.2 Immune Function

Selenium plays a vital role in supporting the immune system. It enhances the body’s ability to fight off infections and diseases.

Enhances Immune Response: Selenium supports the proliferation and activity of immune cells, such as T cells and natural killer (NK) cells.
Reduces Inflammation: Selenium helps regulate the inflammatory response, preventing chronic inflammation that can weaken the immune system.

Research has indicated that selenium deficiency can impair immune function, increasing susceptibility to infections. A review in the American Journal of Clinical Nutrition highlighted selenium’s role in modulating immune responses and protecting against viral infections.

3.3 Antioxidant Protection

Selenium is a powerful antioxidant that helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to aging and various chronic diseases.

Neutralizes Free Radicals: Selenium-containing enzymes, such as glutathione peroxidase, neutralize free radicals, preventing oxidative stress.
Reduces Oxidative Stress: By reducing oxidative stress, selenium helps protect against cellular damage and supports overall health.

The antioxidant properties of selenium have been linked to a reduced risk of chronic diseases, including heart disease and cancer.

3.4 Cancer Prevention

Selenium has been studied for its potential role in cancer prevention. Its antioxidant and anti-inflammatory properties, as well as its effects on DNA repair and immune function, may contribute to reducing the risk of certain cancers.

DNA Repair: Selenium supports DNA repair mechanisms, helping to prevent mutations that can lead to cancer.
Apoptosis: It promotes apoptosis, or programmed cell death, in damaged or cancerous cells.
Immune Modulation: Selenium enhances the immune system’s ability to recognize and destroy cancer cells.

Epidemiological studies have suggested an inverse association between selenium status and the risk of colorectal, prostate, lung, and other cancers. However, more research is needed to fully understand the relationship between selenium and cancer prevention.

3.5 Cardiovascular Health

Selenium may contribute to cardiovascular health through its antioxidant and anti-inflammatory effects. Selenoproteins help reduce inflammation and prevent lipid oxidation and platelet aggregation, which can contribute to heart disease.

Reduces Inflammation: Selenium helps reduce inflammation in the arteries, preventing the formation of plaques.
Prevents Lipid Oxidation: It protects lipids, such as cholesterol, from oxidation, which is a key factor in the development of atherosclerosis.
Inhibits Platelet Aggregation: Selenium helps prevent the formation of blood clots, reducing the risk of heart attack and stroke.

Some observational studies have suggested that low selenium status may increase the risk of cardiovascular disease.

3.6 Cognitive Function

Selenium may play a role in maintaining cognitive function and preventing cognitive decline. Selenoproteins have antioxidant and anti-inflammatory activities, which can protect brain cells from damage.

Protects Brain Cells: Selenium helps protect brain cells from oxidative stress and inflammation, which are implicated in cognitive decline.
Supports Neurotransmitters: It supports the function of neurotransmitters, which are essential for cognitive processes such as memory and learning.

Studies have shown that individuals with Alzheimer’s disease have lower blood selenium concentrations compared with cognitively healthy older adults. A study in the Journal of Alzheimer’s Disease found an association between higher selenium levels and better cognitive performance in older adults.

3.7 Male Fertility

Selenium is essential for male reproductive health and fertility. It plays a vital role in sperm development and function.

Sperm Development: Selenium is necessary for the proper development and maturation of sperm cells.
Antioxidant Protection: It protects sperm from oxidative damage, which can impair sperm motility and fertility.

The selenoprotein phospholipid hydroperoxide glutathione peroxidase is a major constituent and structural component of mature sperm. Clinical trials have shown that selenium supplementation can improve sperm motility and increase the chances of conception in men with reduced sperm motility and low selenium levels.

3.8 HIV Management

Selenium deficiency is common in people living with HIV and is associated with a higher risk of morbidity and mortality. Selenium supplementation may offer some benefits in managing HIV infection.

Immune Support: Selenium helps support the immune system in people with HIV, potentially slowing disease progression.
Reduced Risk of Preterm Birth: Studies suggest that selenium supplementation may reduce the risk of preterm birth in pregnant women with HIV.

However, clinical evidence on whether selenium supplementation affects the risk of HIV transmission or disease outcomes is inconclusive, and more research is needed.

4. How to Incorporate Selenium-Rich Foods into Your Diet

What food has high selenium and how can you include it in your regular meal plan? Incorporating selenium-rich foods into your diet is simple and can be done in various delicious ways. Here are some practical tips and meal ideas to help you increase your selenium intake:

4.1 Practical Tips for Increasing Selenium Intake

Eat Brazil Nuts Regularly: Include 1-2 Brazil nuts in your daily diet. Be cautious not to overconsume due to their high selenium content.
Include Seafood Twice a Week: Aim to eat seafood like tuna, sardines, shrimp, or cod at least twice a week.
Choose Lean Meats and Poultry: Opt for lean meats like pork, beef, turkey, and chicken as part of your protein intake.
Add Eggs to Your Meals: Incorporate eggs into your breakfast, lunch, or dinner for a convenient selenium boost.
Select Whole Grains: Choose whole grains like brown rice, oatmeal, and whole-wheat bread over refined grains.
Incorporate Legumes: Include legumes like lentils and baked beans in your soups, salads, and main dishes.
Add Mushrooms to Your Dishes: Sauté or grill portobello mushrooms and add them to your meals.
Read Food Labels: Pay attention to food labels and choose products that are fortified with selenium.

4.2 Meal Ideas with Selenium-Rich Foods

Here are some meal ideas that incorporate selenium-rich foods to help you increase your intake:

Breakfast

Oatmeal with Brazil Nuts and Berries: Start your day with a bowl of cooked oatmeal topped with chopped Brazil nuts and fresh berries.
Scrambled Eggs with Spinach and Mushrooms: Prepare scrambled eggs with sautéed spinach and mushrooms for a nutrient-packed breakfast.
Yogurt with Seeds: Add a cup of plain yogurt and incorporate seeds.

Lunch

Tuna Salad Sandwich: Make a tuna salad sandwich using whole-wheat bread and serve with a side of mixed greens.
Lentil Soup: Enjoy a hearty bowl of lentil soup, which is rich in selenium and fiber.
Shrimp Salad: Prepare a salad that can be filled with shrimp, mixed greens, avocado, and a lemon vinaigrette.

Dinner

Baked Cod with Roasted Vegetables: Bake cod fillets with a medley of roasted vegetables like broccoli, carrots, and bell peppers.
Turkey Stir-Fry with Brown Rice: Stir-fry turkey with your favorite vegetables and serve over brown rice.
Pork Chops with Baked Beans: Grill pork chops and serve with a side of baked beans for a balanced meal.

Snacks

Brazil Nuts: Have 1-2 Brazil nuts as a mid-afternoon snack.
Cottage Cheese with Fruit: Enjoy a small portion of cottage cheese with sliced fruit.
Hard-Boiled Egg: Snack on a hard-boiled egg for a quick protein and selenium boost.

4.3 Considerations for Vegetarians and Vegans

Vegetarians and vegans can still obtain adequate selenium by focusing on plant-based sources. Here are some tips:

Brazil Nuts: Brazil nuts are an excellent source of selenium for vegetarians and vegans.
Whole Grains: Choose whole grains like brown rice, oatmeal, and whole-wheat bread.
Legumes: Include lentils, beans, and other legumes in your diet.
Mushrooms: Add selenium-rich mushrooms like portobello to your meals.
Fortified Foods: Look for fortified plant-based foods like cereals and nutritional yeast.

It may be beneficial for vegetarians and vegans to monitor their selenium levels and consider supplementation if necessary, especially if they have limited access to selenium-rich foods.

4.4 Importance of Balanced Diet

While selenium is essential, it’s important to maintain a balanced diet that includes a variety of nutrients. Focus on whole, unprocessed foods and avoid excessive intake of any single nutrient. Consulting with a registered dietitian or healthcare provider can help you create a personalized meal plan that meets your individual needs. FOODS.EDU.VN encourages a holistic approach to nutrition, emphasizing the importance of variety and balance for optimal health.

5. Selenium Supplements: Are They Necessary?

What food has high selenium and when is it not enough? While obtaining selenium from food sources is ideal, selenium supplements are available for those who may not be able to meet their needs through diet alone. Here’s what you need to know about selenium supplements:

5.1 Types of Selenium Supplements

Selenium supplements come in various forms, including:

Selenomethionine: This is an organic form of selenium that is readily absorbed by the body. It is the most common form found in selenium-enriched yeast.
Selenium-Enriched Yeast: This form contains selenium in the form of selenomethionine, as the yeast is grown in a high-selenium medium.
Sodium Selenite: This is an inorganic form of selenium that is also well-absorbed by the body.
Sodium Selenate: Another inorganic form of selenium that is similar to sodium selenite in terms of absorption.

The human body absorbs up to 90% of selenium from selenomethionine, selenium-enriched yeast, selenite, and selenate.

5.2 Dosage and Recommendations

The appropriate dosage of selenium supplements varies depending on individual needs and health conditions. The recommended daily allowance (RDA) for adults is 55 mcg, but some individuals may require higher doses under the guidance of a healthcare professional.

General Supplementation: Most multivitamin/mineral supplements contain around 55 mcg of selenium. Stand-alone selenium supplements typically contain 100 to 400 mcg.
Therapeutic Use: Higher doses of selenium may be used for specific health conditions, such as thyroid disorders or immune support, but should only be taken under medical supervision.

It’s important not to exceed the tolerable upper intake level (UL) for selenium, which is 400 mcg per day for adults, to avoid the risk of toxicity.

5.3 Potential Benefits of Supplementation

Selenium supplementation may offer benefits in certain situations:

Selenium Deficiency: Supplementation can correct selenium deficiency and alleviate associated symptoms.
Thyroid Disorders: Selenium supplements may help reduce thyroid antibodies and improve thyroid function in individuals with autoimmune thyroiditis.
Immune Support: Selenium may enhance immune function in individuals with weakened immune systems or chronic infections.
HIV Management: Selenium supplementation may reduce the risk of preterm birth in pregnant women with HIV.

However, it’s important to note that clinical evidence on the benefits of selenium supplementation is mixed, and more research is needed to fully understand its role in various health conditions.

5.4 Risks and Side Effects

While selenium is generally safe when taken within recommended doses, excessive intake can lead to selenium toxicity, or selenosis. Symptoms of selenosis may include:

Garlic Odor in Breath: This is one of the early indicators of excess selenium intake.
Metallic Taste in Mouth: A persistent metallic taste can occur with high selenium levels.
Hair Loss and Nail Brittleness: These are the most common clinical signs of chronic selenosis.
Skin Rash: Skin irritation and rashes may develop.
Nausea and Diarrhea: Gastrointestinal symptoms can occur with high selenium intake.
Fatigue and Irritability: General symptoms like fatigue and irritability may be present.
Nervous System Abnormalities: In severe cases, selenium toxicity can lead to nervous system problems.

Acute selenium toxicity can result from the ingestion of misformulated products containing very large amounts of selenium.

5.5 Precautions and Interactions

Before taking selenium supplements, consider the following precautions:

Consult with a Healthcare Provider: Talk to your doctor or a registered dietitian before starting selenium supplements, especially if you have any underlying health conditions or are taking medications.
Medication Interactions: Selenium can interact with certain medications, such as cisplatin, an inorganic platinum chemotherapy agent used to treat ovarian, bladder, lung, and other cancers.
Pregnancy and Breastfeeding: Pregnant and breastfeeding women should consult with their healthcare provider before taking selenium supplements.

5.6 Who Should Consider Supplements?

Individuals who may benefit from selenium supplements include:

People Living in Selenium-Deficient Regions: Those who consume a diet primarily of vegetables grown in low-selenium areas may be at risk of deficiency.
People Undergoing Kidney Dialysis: Hemodialysis can remove selenium from the blood, potentially leading to deficiency.
People Living with HIV: People with HIV often have low selenium concentrations due to malabsorption or inadequate intake.
People with Certain Thyroid Disorders: Selenium supplementation may be beneficial for individuals with autoimmune thyroiditis.

However, most people in developed countries can obtain adequate selenium through diet alone, and supplementation may not be necessary. FOODS.EDU.VN advises individuals to make informed decisions based on their specific health needs and always seek professional guidance before starting any new supplement regimen.

6. Selenium and Specific Health Conditions

What food has high selenium and how do they impact specific diseases? Selenium has been studied for its potential role in various health conditions. Here’s a closer look at the evidence:

6.1 Cancer

Selenium has been hypothesized to play a role in the prevention of cancer due to its effects on DNA repair, apoptosis, and the endocrine and immune systems, as well as its antioxidant properties.

Epidemiological Studies: Some studies have suggested an inverse association between selenium status and the risk of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.
Clinical Trials: Results from clinical trials have been mixed. Some early trials found that selenium supplements reduced the risk of some forms of cancer, but more recent trials have not supported these findings.
SELECT Trial: The Selenium and Vitamin E Cancer Prevention Trial (SELECT) did not find that selenium supplementation reduced the risk of prostate cancer.

More research is needed to fully understand the relationship between selenium status and cancer risk and to determine whether selenium supplements can help prevent any form of cancer.

6.2 Cardiovascular Disease

Selenoproteins help reduce inflammation and prevent lipid oxidation and platelet aggregation, which are factors that contribute to cardiovascular disease.

Observational Studies: Early studies suggested that low selenium status might increase the risk of cardiovascular disease, but findings have been conflicting.
Clinical Trials: Several trials have examined whether selenium supplementation reduces the risk of cardiovascular disease, but results have been inconsistent.
Cochrane Review: A Cochrane Review of randomized trials found that selenium supplements did not reduce the risk of fatal and nonfatal cardiovascular events.

Overall, clinical trial evidence does not support the use of selenium supplementation for reducing the risk of heart disease, particularly in healthy people who obtain sufficient selenium from food.

6.3 Cognitive Decline and Alzheimer’s Disease

Selenium’s antioxidant and anti-inflammatory activities have led researchers to investigate its potential role in preventing cognitive decline and Alzheimer’s disease.

Observational Studies: Some studies have shown an association between higher selenium levels and better cognitive performance in older adults, but results have been mixed.
Clinical Trials: The Prevention of Alzheimer’s Disease with Vitamin E and Selenium (PREADVISE) trial found no difference in the incidence of new AD or dementia among participants taking selenium only, vitamin E only, or selenium plus vitamin E, compared with placebo.
Meta-Analysis: A 2022 meta-analysis of clinical trials found that selenium supplements did not improve cognitive test scores in adults with mild cognitive impairment or AD.

Clinical evidence does not support the use of selenium supplementation in replete individuals for reducing the risk of cognitive decline and dementia in older adults.

6.4 HIV Infection

Selenium deficiency is common in children and adults with HIV and is associated with a higher risk of morbidity and mortality.

Clinical Trials: Studies examining whether micronutrient supplementation, including selenium, affects the risk of HIV transmission or disease outcomes have had mixed results.
Cochrane Reviews: Two Cochrane Reviews concluded that selenium supplements offer little, if any, benefit for people with HIV.
Pregnancy Outcomes: Some studies suggest that selenium supplementation might reduce the risk of preterm birth in pregnant women with HIV.

More research is needed to determine whether selenium supplementation benefits children and adults with HIV.

6.5 Male Fertility

Selenium is essential for male reproductive health and fertility. It plays a vital role in sperm development and function.

Observational Studies: Low and high selenium semen concentrations have been associated with male infertility and reproductive failures.
Clinical Trials: Some trials have found that selenium supplementation can improve sperm motility and increase the chances of conception in men with reduced sperm motility and low selenium levels.
Conflicting Findings: Other trials have not found significant benefits of selenium supplementation on sperm quality.

More research is needed to determine whether selenium supplements affect male fertility.

6.6 Thyroid Disease

Selenium is involved with normal thyroid function, and researchers have explored its role in thyroid disease.

Epidemiological Studies: Some studies have found associations between low selenium status and increased risk of thyroid disease, particularly in women.
Clinical Trials: Trials have investigated the effect of selenium supplementation on thyroid antibodies in people with chronic autoimmune thyroiditis (AIT).
Systematic Reviews: Systematic reviews have assessed the effects of selenium supplementation on serum thyroid peroxidase antibody (TPOAb) and thyroglobulin antibody (TgAb) levels in those with AIT.

Although selenium is involved with normal thyroid function, more research is needed to understand the role of selenium supplements in thyroid disease, particularly by gender and selenium status.

FOODS.EDU.VN is committed to providing accurate and evidence-based information to help you make informed decisions about your health. Always consult with a healthcare professional for personalized advice and treatment.

7. Safety and Precautions

What food has high selenium and what are the potential health risks? While selenium is an essential nutrient, it’s crucial to consume it within safe limits to avoid adverse health effects. Here are some important safety guidelines and precautions:

7.1 Tolerable Upper Intake Level (UL)

The Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine has established Tolerable Upper Intake Levels (ULs) for selenium to prevent the risk of toxicity. The UL is the maximum daily intake unlikely to cause adverse health effects.

Age Group	UL (mcg/day)
Infants (0-6 months)	45
Infants (7-12 months)	60
Children (1-3 years)	90
Children (4-8 years)	150
Children (9-13 years)	280
Adults (14+ years)	400
Pregnant Women	400
Lactating Women	400

It’s important not to exceed these ULs unless under the care of a physician.

7.2 Symptoms of Selenium Toxicity

Chronically high intakes of selenium can lead to selenosis, or selenium toxicity. Early indicators include a garlic odor in the breath and a metallic taste in the mouth. The most common clinical signs are hair loss and nail brittleness or loss. Other symptoms may include:

Skin rash
Nausea
Diarrhea
Fatigue
Irritability
Nervous system abnormalities

Acute selenium toxicity can cause severe gastrointestinal and neurological symptoms, acute respiratory distress syndrome, myocardial infarction, kidney failure, cardiac failure, and, in rare cases, death.

7.3 Foods with High Selenium Content: Brazil Nuts

Brazil nuts are particularly high in selenium. Consuming just a few Brazil nuts daily can provide a significant amount of selenium. However, eating too many Brazil nuts regularly could lead to selenium toxicity. It’s important to consume them in moderation. According to USDA, one Brazil nut can contain 68-91 mcg of selenium.

7.4 Supplement Considerations

When taking selenium supplements, it’s important to:

Follow Dosage Recommendations: Adhere to the dosage instructions on the supplement label or as directed by your healthcare provider.
Choose Reputable Brands: Select high-quality supplements from reputable manufacturers to ensure purity and accuracy of dosage.
Be Aware of Interactions: Selenium can interact with certain medications. Discuss your selenium intake with your healthcare provider if you are taking any medications.
Monitor for Side Effects: Be vigilant for any signs of selenium toxicity and discontinue use if symptoms develop.

7.5 Interactions with Medications: Cisplatin

Selenium can interact with certain medications, such as cisplatin, an inorganic platinum chemotherapy agent. Cisplatin can reduce selenium levels in hair and serum, but whether these reductions have a clinically significant impact is not known. Some studies have suggested that selenium supplementation may reduce cisplatin’s toxicity, but more research is needed.

7.6 Special Populations

Certain populations may be more susceptible to selenium toxicity or may need to exercise extra caution:

Individuals with Kidney Problems: Those with kidney disorders may have difficulty excreting excess selenium and may be at higher risk of toxicity.
Pregnant and Breastfeeding Women: Pregnant and breastfeeding women should consult with their healthcare provider before taking selenium supplements to ensure safety for both mother and child.
Children: Children are more sensitive to selenium toxicity than adults, so it’s important to adhere to age-appropriate ULs.

7.7 European Food Safety Authority (EFSA) Guidelines

In 2023, the Panel on Nutrition, Novel Foods and Food Allergens of the European Food Safety Authority released a scientific opinion on the ULs for selenium. Based on systematic reviews, the panel set an upper limit for selenium of 255 mcg/day for all adults, including women who are pregnant or lactating, with lower amounts ranging from 70 to 230 mcg/day for children and teens, depending on age.

7.8 When to Seek Medical Advice

Seek medical attention if you experience any symptoms of selenium toxicity or suspect that you may have consumed excessive amounts of selenium. It’s also important to consult with a healthcare provider before starting selenium supplements, especially if you have underlying health conditions or are taking medications.

foods.edu.vn is committed to providing accurate and evidence-based information to help you make informed decisions about your health. Always consult with a healthcare professional for personalized advice and treatment.

8. Practical Tips for Choosing and Preparing Selenium-Rich Foods

What food has high selenium and how to best prepare them? To maximize the benefits of selenium-rich foods, it’s important to choose them wisely and prepare them in ways that preserve their nutritional value. Here are some practical tips to help you make the most of selenium in your diet:

8.1 Selecting High-Quality Foods

Choose Fresh Seafood: Opt for fresh, sustainably sourced seafood whenever possible. Look for fish with firm flesh and a fresh, clean smell. Avoid fish that appears dull or has a strong, fishy odor.
Select Lean Meats and Poultry: Choose lean cuts of meat and poultry to reduce your intake of saturated fat. Look for options that are labeled “lean” or “extra lean.”
Buy Organic When Possible: Consider buying organic meats, poultry, and produce to minimize your exposure to pesticides and other harmful chemicals.
Check Expiration Dates: Always check expiration dates on packaged foods to ensure freshness and quality.
Select Whole Grains: Choose whole grains like brown rice, oatmeal, and whole-wheat bread over refined grains. Look for products that list whole grains as the first ingredient.
Opt for Unprocessed Foods: Whenever possible, choose whole, unprocessed foods over processed and packaged options.

8.2 Preparation Methods to Preserve Selenium

Gentle Cooking Methods: Use gentle cooking methods like steaming, poaching, baking, or grilling to preserve selenium content. Avoid boiling foods for extended periods, as this can leach selenium into the cooking water.
Minimize Cooking Time: Cook foods for the shortest time necessary