Dave Parker
Selenium is an important trace element. Is it possible to get enough of the trace element through food? These foods contain a particularly large amount of selenium.
Selenium is an important component of many enzymes and contributes to the body’s immune protection and the functionality of the thyroid hormones. These 6 foods contain a particularly large amount of selenium.
1. Brazil nuts as food particularly rich in selenium
No other food contains as much natural selenium as the Brazil nut. The vital trace element is mainly located under the thin, brown shell that surrounds the tropical nut.
With 1900 micrograms of selenium, 100 grams cover about ten times the recommended daily amount for an adult. Therefore, the following applies here: less is more. Because too much selenium can be dangerous for the body. Nausea, diarrhea, hair loss, and neurological disorders are the result of this so-called selenosis.
The European Food Safety Authority (EFSA) therefore recommends a maximum daily intake of 300 micrograms, which corresponds to around ten Brazil nuts.
2. Pork liver contains a lot of selenium
Admittedly, offal isn’t for everyone. However, when it comes to many important ingredients, offal often has the edge.
Pork liver is an excellent source of selenium because 100 grams already contain 58 micrograms of selenium and thus almost covers the daily requirement of an adult woman.
3. Salmon as a selenium-rich food
One of the tastiest edible fish of all, salmon, is an extremely valuable source of selenium among foods: 100 grams of salmon contain 35 micrograms of vital selenium.
It not only provides the vital trace element but also high-quality protein and healthy omega-3 fatty acids, which are extremely healthy for the brain and cardiovascular system.
4. Lentils as a vegetable source of selenium
Until a few years ago, lentils led a rather sad stew existence. They owe their furious comeback primarily to their quality as a valuable source of protein, fiber, and minerals in vegetarian and vegan cuisine.
Those who do not eat animal foods will find lentils to be the best source of selenium: depending on the variety and growing area, 100 grams of lentils provide up to 10 micrograms of selenium.
5. Whole grain bread supplies the body with selenium
The king of bread still enjoys a higher reputation in Germany than anywhere else. This is mainly because there is a full nutrient package in the whole grain of this traditional food.
In addition to valuable minerals, vitamins, and trace elements, the filler provides up to 10 grams of selenium per 100 grams.
6. Brown rice contains a lot of selenium
The phenomenon is known from many plant-based foods: most of the valuable nutrients are in the skin. Same with rice. Anyone who eats unpeeled brown rice (brown rice) is therefore really doing something good for their health.
It contains significantly more vitamins, minerals, and proteins than its white variant. Among other things, it provides up to 15 micrograms of selenium per 100 grams.
Anyone who consumes these six foods supplies the body with a high proportion of selenium.
