Top 10 Selenium Rich Foods In India

Selenium is a mineral that is essential for many functions in the body, including supporting the immune system, maintaining healthy thyroid function, and protecting against oxidative stress. In this article, we shall explore a few selenium rich food sources that can help to satisfy your requirements for this mineral:

Brazil Nuts

Brazil nuts are the richest source of selenium, and just a single nut can provide over 100% of the daily recommended intake of selenium. Brazil nuts provide around 544 micrograms per ounce (6-8 nuts).

Eggs

Eggs are a great source of protein and also contain selenium. The amount of selenium in eggs depends on the soil in which the hens were raised. You can obtain approximately 15-25 micrograms of selenium per large egg.

Fish

Fish such as tuna, salmon, and sardines are excellent sources of selenium. In particular, yellowfin tuna is one of the best sources of selenium. The amount of selenium contained varies depending on the type and serving size, but you can expect to obtain around  40-70 micrograms per 3-ounce serving of fish.

Mushrooms

Many varieties of mushrooms, including button, shiitake, and crimini mushrooms, are good sources of selenium. 1 cup of mushrooms net around 10-20 micrograms of selenium.

Lentils

Lentils are a vegetarian source of protein that are rich in selenium. A serving size of 1 cup will provide aroun 5 micrograms of selenium.

Brown Rice

Brown rice is a healthy and nutritious whole grain that is also rich in selenium at 6 micrograms per 1 cup serving.

Chicken

Chicken is a good source of selenium, particularly the breast meat, with a healthy dose between 22-40 micrograms of selenium per 3-ounce serving.

Spinach

Spinach is a leafy green vegetable that is packed with nutrients, including selenium. You can expect to find aroun 1-3 micrograms of selenium in popeye's favourite meal, per 1 cup serving.

Whole Wheat Bread

Whole wheat bread is a healthy and nutritious source of carbohydrates that also contains selenium. 2 slice's of whole wheat bread will give you access to 5-10 micrograms of selenium.

Sunflower Seeds

Sunflower seeds are a tasty and nutritious snack that is also rich in selenium. These contain 18-40 micrograms per 1 ounce serving.

Selenium Supplements:

While selenium is found in many foods, such as Brazil nuts, seafood, and organ meats, some people may not consume enough of this mineral through their diet alone. In such cases, selenium supplements may be recommended.

Selenium supplements come in various forms, including:

1. Selenium tablets or capsules: These are the most common forms of selenium supplements and can be found in most health food stores. They are easy to take and typically contain selenium in the form of selenomethionine, which is a highly absorbable form of selenium.
2. Selenium drops: These are liquid supplements that are taken orally. They typically contain sodium selenite, which is a highly concentrated form of selenium.
3. Selenium gummies: These are chewable supplements that are easy to take and are often flavored to make them more palatable. However, they may contain added sugars and artificial ingredients, so it's important to read the labels carefully.
4. Selenium sprays: These are supplements that are sprayed into the mouth and absorbed through the mucous membranes. They are a convenient option for those who have difficulty swallowing pills.

It's important to note that selenium supplements should be taken in moderation, as high doses of selenium can be toxic. The recommended daily intake of selenium for adults is 55 micrograms per day, and the tolerable upper intake level (UL) is 400 micrograms per day. It's always a good idea to talk to a healthcare professional before starting any supplement regimen, including selenium supplements.