Are you curious about What Food Has Selenium and why it’s important? FOODS.EDU.VN offers an in-depth exploration of selenium-rich foods and their benefits, providing you with the knowledge to make informed dietary choices. Discover the best dietary sources of selenium and how they contribute to your overall health.
1. What Is Selenium And Why Is It Important?
Selenium is an essential trace mineral vital for numerous bodily functions, including thyroid hormone metabolism, DNA synthesis, reproduction, and protection against oxidative stress and infection, according to research published in the Journal of Nutritional Biochemistry. It’s a component of selenoproteins, which play critical roles in maintaining overall health. Ensuring adequate selenium intake is crucial for optimal well-being.
1.1. What Are Selenoproteins?
Selenoproteins are a family of proteins that contain selenium in the form of selenocysteine. These proteins perform a variety of functions, including:
- Antioxidant Defense: Glutathione peroxidases are selenoproteins that protect cells from damage caused by free radicals.
- Thyroid Hormone Metabolism: Selenoproteins are essential for the proper function of thyroid hormones, which regulate metabolism.
- Immune Function: Selenoproteins support the immune system by helping to fight off infections and inflammation.
- Reproduction: Selenium is important for both male and female reproductive health.
1.2. How Does Selenium Work in the Body?
Selenium is absorbed into the body primarily as selenomethionine and selenocysteine. Once absorbed, selenium is converted into selenocysteine, which is then incorporated into selenoproteins. Selenium homeostasis is maintained through urinary excretion and, with higher intakes, through the lungs and feces.
1.3. What Are The Symptoms Of Selenium Deficiency?
Selenium deficiency can lead to several health problems, including:
- Keshan Disease: A cardiomyopathy (disease of the heart muscle) found in regions with low selenium soil.
- Kashin-Beck Disease: A type of osteoarthritis affecting cartilage and joints.
- Hypothyroidism: Selenium deficiency can exacerbate iodine deficiency, increasing the risk of congenital hypothyroidism.
2. What Are The Recommended Daily Intakes Of Selenium?
The Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine has established Dietary Reference Intakes (DRIs) for selenium. These recommendations vary by age and sex:
Table 1: Recommended Dietary Allowances (RDAs) for Selenium
| Age | Male (mcg) | Female (mcg) | Pregnancy (mcg) | Lactation (mcg) |
|---|---|---|---|---|
| Birth to 6 months | 15* | 15* | ||
| 7–12 months | 20* | 20* | ||
| 1–3 years | 20 | 20 | ||
| 4–8 years | 30 | 30 | ||
| 9–13 years | 40 | 40 | ||
| 14–18 years | 55 | 55 | 60 | 70 |
| 19–50 years | 55 | 55 | 60 | 70 |
| 51+ years | 55 | 55 |
*Adequate Intake (AI)
3. What Food Has Selenium? Exploring Top Food Sources
Selenium is found in various foods, with the best sources being high in protein. Here’s a detailed look at what food has selenium:
3.1. Brazil Nuts
Brazil nuts are one of the richest natural sources of selenium. Just one ounce (6-8 nuts) can provide nearly 1000% of the Daily Value (DV) for selenium. According to the USDA, Brazil nuts contain an average of 544 mcg selenium per ounce.
3.2. Seafood
Seafood, including tuna, sardines, shrimp, and cod, are excellent sources of selenium. Three ounces of cooked yellowfin tuna can provide over 160% of the DV.
3.3. Meat and Poultry
Meat and poultry, such as pork, beef, turkey, and chicken, offer significant amounts of selenium. Three ounces of broiled pork chop can provide about 67% of the DV.
3.4. Organ Meats
Organ meats like beef liver are also good sources of selenium. Three ounces of pan-fried beef liver contain approximately 51% of the DV.
3.5. Grains and Cereals
Certain grains and cereals, like spaghetti and oatmeal, contribute to selenium intake. One cup of cooked spaghetti provides 60% of the DV.
3.6. Dairy Products
Dairy products, including cottage cheese and milk, provide smaller but still valuable amounts of selenium. One cup of cottage cheese (1% milkfat) offers 36% of the DV.
Table 2: Selenium Content of Selected Foods
| Food | Micrograms (mcg) per serving | Percent DV* |
|---|---|---|
| Brazil nuts, 1 ounce (6–8 nuts) | 544 | 989 |
| Tuna, yellowfin, cooked, 3 ounces | 92 | 167 |
| Sardines, canned in oil, drained solids with bone, 3 ounces | 45 | 82 |
| Shrimp, cooked, 3 ounces | 42 | 76 |
| Pork chop, bone-in, broiled, 3 ounces | 37 | 67 |
| Beef steak, bottom round, roasted, 3 ounces | 37 | 67 |
| Spaghetti, cooked, 1 cup | 33 | 60 |
| Beef liver, pan fried, 3 ounces | 28 | 51 |
| Turkey, boneless, roasted, 3 ounces | 26 | 47 |
| Ham, roasted, 3 ounces | 24 | 44 |
| Cod, Pacific, cooked, 3 ounces | 24 | 44 |
| Chicken, light meat, roasted, 3 ounces | 22 | 40 |
| Cottage cheese, 1% milkfat, 1 cup | 20 | 36 |
| Beef, ground, 25% fat, broiled, 3 ounces | 18 | 33 |
| Egg, hard-boiled, 1 large | 15 | 27 |
| Baked beans, canned, plain or vegetarian, 1 cup | 13 | 24 |
| Oatmeal, regular and quick, unenriched, cooked with water, 1 cup | 13 | 24 |
| Mushrooms, portabella, grilled, ½ cup | 13 | 24 |
| Rice, brown, long-grain, cooked, 1 cup | 12 | 22 |
| Bread, whole-wheat, 1 slice | 8 | 15 |
| Yogurt, plain, low fat, 1 cup | 8 | 15 |
| Milk, 1% fat, 1 cup | 6 | 11 |
| Lentils, boiled, 1 cup | 6 | 11 |
| Bread, white, 1 slice | 6 | 11 |
| Spinach, frozen, boiled, ½ cup | 5 | 9 |
| Spaghetti sauce, marinara, 1 cup | 4 | 7 |
| Pistachio nuts, dry roasted, 1 ounce | 3 | 5 |
| Corn flakes, 1 cup | 1 | 2 |
| Green peas, frozen, boiled, ½ cup | 1 | 2 |
| Bananas, sliced, ½ cup | 1 | 2 |
| Potato, baked, flesh and skin, 1 potato | 1 | 2 |
| Peanut butter, smooth, 2 tablespoons | 1 | 2 |
| Peach, yellow, raw, 1 medium | 0 | 0 |
| Carrots, raw, ½ cup | 0 | 0 |
| Lettuce, iceberg, raw, 1 cup | 0 | 0 |
*DV = Daily Value.
4. Can Dietary Supplements Provide Adequate Selenium?
Yes, selenium is available in various dietary supplements, including multivitamins, supplements combined with vitamin E, and stand-alone selenium supplements. Common forms include selenomethionine, selenium-enriched yeast, sodium selenite, and sodium selenate. The body absorbs these forms effectively, with absorption rates up to 90%.
4.1. Different Forms Of Selenium Supplements:
- Selenomethionine: A naturally occurring form of selenium found in plants and animal tissues.
- Selenium-Enriched Yeast: Yeast grown in a high-selenium medium, primarily containing selenomethionine.
- Sodium Selenite and Sodium Selenate: Inorganic forms of selenium.
4.2. How Much Selenium Is In Supplements?
Selenium supplements vary in dosage, typically ranging from 50 mcg to 400 mcg per serving. Multivitamins often contain around 55 mcg, while selenium-only supplements can contain higher amounts.
5. What Are The Health Benefits Of Selenium?
Selenium offers numerous health benefits due to its antioxidant and anti-inflammatory properties. Here’s how selenium contributes to overall health:
5.1. Cancer Prevention
Selenium’s role in DNA repair, apoptosis, and immune function suggests it may help prevent cancer. Epidemiological studies have indicated an inverse association between selenium status and the risk of certain cancers, including colorectal, prostate, and lung cancer. The FDA allows qualified health claims that some scientific evidence suggests selenium consumption “may reduce the risk of certain forms of cancer,” though this evidence is limited and not conclusive.
5.2. Cardiovascular Health
Selenoproteins help reduce inflammation and prevent lipid oxidation and platelet aggregation, potentially lowering the risk of cardiovascular disease. Some studies suggest that low selenium status may increase the risk of coronary heart disease.
5.3. Cognitive Function
Selenium’s antioxidant and anti-inflammatory activities may help maintain cognitive function and reduce the risk of cognitive decline. Studies have shown associations between higher selenium levels and better cognitive scores in older adults.
5.4. Immune Support
Selenium plays a crucial role in immune function, helping the body fight off infections and inflammation. Adequate selenium levels are essential for a robust immune response.
5.5. Thyroid Health
Selenium is essential for thyroid hormone synthesis and metabolism. It supports the conversion of T4 to T3 and protects the thyroid gland from damage during hormone synthesis.
5.6. Male Fertility
Selenium may improve sperm quality by reducing oxidative stress linked to male infertility. It’s also a major structural component of mature sperm.
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6. Are There Risks Associated With Excessive Selenium Intake?
Yes, high intakes of selenium can lead to selenosis, characterized by symptoms like a garlic odor in the breath, metallic taste, hair loss, and nail brittleness. Acute selenium toxicity can result from ingesting misformulated supplements, leading to severe gastrointestinal and neurological symptoms.
6.1. What Is The Tolerable Upper Intake Level (UL) For Selenium?
The FNB has established ULs for selenium to prevent adverse health effects:
Table 3: Tolerable Upper Intake Levels (ULs) for Selenium
| Age | Male (mcg) | Female (mcg) | Pregnancy (mcg) | Lactation (mcg) |
|---|---|---|---|---|
| Birth to 6 months | 45 | 45 | ||
| 7–12 months | 60 | 60 | ||
| 1–3 years | 90 | 90 | ||
| 4–8 years | 150 | 150 | ||
| 9–13 years | 280 | 280 | ||
| 14–18 years | 400 | 400 | 400 | 400 |
| 19+ years | 400 | 400 | 400 | 400 |
6.2. What Are The Symptoms Of Selenosis?
- Garlic odor in breath
- Metallic taste in mouth
- Hair loss
- Nail brittleness or loss
- Skin rash
- Nausea
- Diarrhea
- Fatigue
- Irritability
- Nervous system abnormalities
7. How Does Selenium Interact With Medications?
Selenium can interact with certain medications, affecting their efficacy or increasing the risk of side effects.
7.1. Cisplatin
Cisplatin, a chemotherapy agent, can reduce selenium levels in the body. While some studies suggest selenium supplementation can reduce cisplatin’s toxicity, more research is needed.
7.2. Other Medications
Individuals taking medications regularly should discuss their selenium status with their healthcare providers to avoid potential interactions.
8. How Can You Incorporate Selenium Into A Healthful Diet?
To ensure adequate selenium intake, focus on a balanced diet that includes a variety of selenium-rich foods.
8.1. Dietary Guidelines
Follow the federal government’s 2020–2025 Dietary Guidelines for Americans:
- Include a variety of vegetables, fruits, grains (at least half whole grains), fat-free and low-fat milk, yogurt, and cheese, and oils.
- Incorporate protein foods such as lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products.
- Limit foods and beverages high in added sugars, saturated fat, and sodium.
- Limit alcoholic beverages.
- Stay within your daily calorie needs.
8.2. Sample Meal Plan For Adequate Selenium Intake
- Breakfast: Oatmeal with milk and a handful of Brazil nuts.
- Lunch: Tuna salad sandwich on whole-wheat bread.
- Dinner: Roasted chicken with brown rice and spinach.
- Snacks: Yogurt or a hard-boiled egg.
9. The Interplay Between Selenium And Specific Health Conditions
Dive deeper into how selenium interacts with specific health conditions, offering tailored insights.
9.1. Selenium And Cancer
Selenium’s antioxidant properties and role in DNA repair have sparked interest in its potential to prevent cancer. While some studies suggest an inverse relationship between selenium levels and cancer risk, particularly for prostate, colorectal, and lung cancers, the evidence remains inconclusive.
9.1.1. The Nutritional Prevention Of Cancer Trial
This trial found that men who supplemented with selenium had a 49% lower risk of prostate cancer. However, subsequent trials like SELECT did not support these findings.
9.1.2. Cochrane Review On Selenium For Cancer Prevention
A 2018 Cochrane Review found that participants with the highest baseline selenium status had a 28% lower cancer risk and a 24% lower cancer mortality. Yet, the certainty of evidence was very low due to study design weaknesses.
9.2. Selenium And Cardiovascular Disease
Selenium’s anti-inflammatory and antioxidant properties are believed to support cardiovascular health. However, findings on selenium supplementation’s impact on cardiovascular disease are mixed.
9.2.1. Observational Studies
Early studies suggested that low selenium status might increase the risk of cardiovascular disease. A 2006 meta-analysis reported an inverse association between selenium concentrations and coronary heart disease risk.
9.2.2. Clinical Trials
Clinical trials have yielded conflicting results. Some trials showed no association between selenium supplementation and cardiovascular mortality, while others indicated that selenium in antioxidant mixtures might reduce cardiovascular mortality.
9.3. Selenium And Cognitive Decline & Alzheimer’s Disease
Selenium’s role in antioxidant and anti-inflammatory activities has led to investigations into its potential to reduce the risk of cognitive decline and Alzheimer’s disease.
9.3.1. Nhanes Data Analysis
An analysis of NHANES data showed that higher whole blood selenium concentrations and intakes were associated with higher cognitive scores in older adults.
9.3.2. Prevention Of Alzheimer’s Disease With Vitamin E And Selenium (Preadvise) Trial
This 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.
9.4. Selenium And HIV Infection
Selenium deficiency is associated with a higher risk of morbidity and mortality in children and adults with HIV.
9.4.1. Observational Studies And Clinical Trials
Studies examining whether micronutrient supplementation, including selenium, affects the risk of HIV transmission or disease outcomes have had mixed results. Some trials found limited benefits of selenium supplementation on immune function, while others showed no benefits.
9.4.2. Pregnancy Outcomes
Some studies suggest that selenium supplementation might reduce the risk of preterm birth in women with HIV.
9.5. Selenium And Male Fertility
Selenium may improve sperm quality by reducing oxidative stress, which is linked to male infertility.
9.5.1. Clinical Trials
Clinical trials evaluating selenium supplementation on sperm quality have had conflicting findings. Some trials showed improvements in sperm motility, while others found no significant differences.
9.6. Selenium And Thyroid Disease
Selenium is essential for thyroid hormone synthesis and metabolism. Epidemiological studies have found associations between low selenium status and increased risk of thyroid disease, particularly in women.
9.6.1. Randomized Trials
Randomized trials have investigated the effect of selenium supplementation on thyroid antibodies in people with autoimmune thyroiditis (AIT). Some trials showed that selenium supplementation lowered thyroid peroxidase antibody (TPOAb) levels.
9.6.2. American Thyroid Association Recommendations
In 2017, the American Thyroid Association issued a weak recommendation against the use of selenium supplementation for pregnant women who are TPOAb positive based on moderate-quality evidence.
10. Frequently Asked Questions (FAQ) About Selenium
10.1. What Are The Best Food Sources Of Selenium?
The best food sources of selenium include Brazil nuts, seafood (tuna, sardines, shrimp), meat and poultry (pork, beef, turkey, chicken), and organ meats (beef liver).
10.2. Can I Get Enough Selenium From My Diet Alone?
Yes, most people can obtain adequate selenium through a balanced diet that includes selenium-rich foods. However, individuals with specific health conditions or dietary restrictions may need to consider supplementation.
10.3. How Much Selenium Do I Need Per Day?
The recommended daily intake of selenium varies by age and sex, ranging from 20 mcg for young children to 55 mcg for adults. Pregnant and lactating women require slightly higher intakes.
10.4. What Happens If I Take Too Much Selenium?
Excessive selenium intake can lead to selenosis, characterized by symptoms like hair loss, nail brittleness, and gastrointestinal issues.
10.5. Is It Safe To Take Selenium Supplements?
Selenium supplements are generally safe when taken at recommended doses. However, it’s essential to adhere to the Tolerable Upper Intake Level (UL) to avoid toxicity.
10.6. Can Selenium Supplements Interact With Medications?
Yes, selenium supplements can interact with certain medications, such as cisplatin. Consult your healthcare provider before starting selenium supplementation if you are taking any medications.
10.7. What Is The Role Of Selenium In Thyroid Health?
Selenium is crucial for thyroid hormone synthesis and metabolism. It supports the conversion of T4 to T3 and protects the thyroid gland from damage during hormone synthesis.
10.8. Does Selenium Help Prevent Cancer?
While some studies suggest that selenium may play a role in cancer prevention, the evidence is limited and not conclusive.
10.9. Can Selenium Improve Cognitive Function?
Selenium’s antioxidant and anti-inflammatory properties may help maintain cognitive function and reduce the risk of cognitive decline.
10.10. Where Can I Find More Information About Selenium and Nutrition?
For more in-depth information on selenium and its role in a healthful diet, visit FOODS.EDU.VN. Our website provides a wealth of resources, including detailed articles, recipes, and expert advice to help you make informed dietary choices.
Incorporating selenium-rich foods into your diet is essential for maintaining optimal health. By understanding what food has selenium and its many benefits, you can make informed choices to support your overall well-being. For more detailed information and expert guidance on nutrition and healthy eating, visit FOODS.EDU.VN.
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