Selenium
Selenium is an essential trace mineral incorporated into antioxidant selenoproteins and required for thyroid hormone metabolism and immune function. The adult RDA is 55 µg, with an upper limit of 400 µg. Just one or two Brazil nuts can meet daily needs.
- Unit
- µg
- RDA (adult)
- 55 µg
- Upper limit
- 400 µg
- Functions
- Component of antioxidant selenoproteins (glutathione peroxidase), Thyroid hormone metabolism, Immune function, Protecting cells from oxidative damage
- Food sources
- Brazil nuts, Seafood, Organ meats, Eggs, Whole grains, Sunflower seeds
- Deficiency
- Can cause Keshan disease (heart muscle damage) and impaired thyroid and immune function.
- Excess
- Selenosis: hair and nail loss, garlic breath, gastrointestinal upset, and nerve damage.
Richest foods
| Tuna, Yellowfin, Cooked | Seafood | 108 mcg |
| Tuna, Light, Canned in Water, Drained | Seafood | 70.6 mcg |
| Egg Yolk, Raw | Egg | 56 mcg |
| Tilapia, Cooked | Seafood | 54.4 mcg |
| Sunflower Seeds, Dried | Nuts & seeds | 53 mcg |
| Sardines, Atlantic, Canned in Oil, Drained | Seafood | 52.7 mcg |
| Mackerel, Atlantic, Cooked | Seafood | 52 mcg |
| Bacon, Cooked | Protein | 51 mcg |
| Shrimp, Cooked | Seafood | 49.5 mcg |
| Pollock, Atlantic, Cooked | Seafood | 47 mcg |
| Salmon, Atlantic, Wild, Cooked | Seafood | 46.8 mcg |
| Tuna, Skipjack, Cooked | Seafood | 46.8 mcg |
Amount per food's listed serving.