Background on Selenium

Selenium is a very important mineral for the body.  It regulates a lot of functions and also works as a powerful antioxidant.  Selenium prevents vitamin E from oxidation.  Selenium is found in a variety of foods, the richest sources being Brazil nuts, seafood and organ meats.

In some countries, the soil is relative poor in selenium concentrations and that’s why the grain that farm animals eat have additives of selenium in them so selenium can be passed upwards in the food chain.

It’s interesting to note that this mineral is actually effective to counteract aging. Hair and nails benefit from selenium. Selenium is otherwise found in foods like meat, eggs, garlic and chicken.

Daily intake between 50-200 µg (micrograms) is optimal, while above 0,3 mg it’s actually toxic, according to some recommendations.

Sources of Selenium

  • Brazil nuts, 1 ounce: 543 micrograms
  • Halibut, baked, 1 fillet: 148 micrograms
  • Tuna, canned, 3 ounces: 68 micrograms
  • Oysters, raw, 3 ounces: 56 micrograms
  • Rice, white, long grain, 1 cup: 44 micrograms
  • Lobster, 3 ounces: 36 micrograms
  • Sunflower seeds, ¼ cup: 25 micrograms
  • Egg, 1 large: 16 micrograms
  • Bread, whole wheat, 1 slice: 10 micrograms.

References