Foods rich in selenium are mainly Brazil nuts, wheat, rice, egg yolks, sunflower seeds and chicken. Selenium is a mineral found in the soil and therefore its amount in food varies depending on the soil richness in this mineral.
The recommended amount of selenium for an adult is 55 micrograms per day, and proper consumption is important for functions such as strengthening the immune system and maintaining good thyroid hormone production. Discover all the benefits here.
The following table shows the amount of selenium present in 100 g of each food:
Selenium in animal foods is better absorbed by the gut than plant selenium, it is important to vary the diet to obtain a good amount of this mineral.
Selenium plays an important role in the body, such as
To enjoy the health benefits of selenium, a good tip is to eat a Brazil nut a day, which in addition to selenium also contains vitamin E and contributes to the health of the skin, nails and hair. See the other benefits of Brazil nuts.
The recommended amount of selenium varies by gender and age, as shown below:
By adopting a balanced and varied diet, it is possible to obtain the recommended amounts of selenium naturally through the diet. Supplementation should only be done with the advice of the doctor or nutritionist, as excess can be harmful to health.