Selenium-Rich Foods: How to Get Selenium Naturally

We will introduce you to the most important selenium-containing foods that you can use to cover your daily selenium requirement. Selenium is a mineral trace element that is involved in many metabolic processes. Since our body cannot synthesize it itself, it must be obtained from food.

Selenium-containing foods – The most important at a glance

Meat and sausage products are ideal suppliers of selenium, as are fish and eggs. With a vegetarian or vegan diet, however, you must cover your selenium requirements with plant-based alternatives.

• Vegetables: With 184 μg per 100 g, porcini mushrooms are particularly rich in selenium. But peppers (4 μg / 100 g) and tomatoes (1 μg / 100 g) are also good sources of selenium.
• Legumes: In addition to soybeans (19 μg / 100 g), chickpeas (9 μg / 100 g), lentils (10 μg / 100 g) and white beans (14 μg / 100 g) are among the legumes with the highest selenium content.
• Nuts: Brazil nuts are among the nuts richest in selenium. 100 g of Brazil nuts contain around 103 μg of selenium, so you can cover your selenium requirement by eating 2 Brazil nuts a day.
• Cereals: Brown rice contains 10 μg selenium per 100 g. But the selenium content of rye bread (3 μg / 100 g) and oatmeal (8 μg / 100 g) is not to be scoffed at either.

Selenium – Function and daily requirement of the trace element

Selenium is an important mineral trace element that is involved in a large number of metabolic processes in our organism.

• Among other things, selenium is important for a functioning immune system and the production of hormones that are formed in the thyroid gland. In addition, selenium has an antioxidant effect, so it protects our cells from free radicals.
• According to the DGE, the German Society for Nutrition, the daily selenium requirement is around 60 μg for women and 70 μg for men. If you eat a balanced diet, you usually do not need to worry about a selenium deficiency.
• A selenium deficiency manifests itself through various symptoms such as hair loss, whitish spots on the nails, susceptibility to infections, constipation and weight loss as well as memory and sleep disorders.
• A long-term intake of selenium-containing food supplements is not recommended, as too much selenium can also damage our body. For example, an overdose can result in muscle pain, diarrhea, and fatigue.