Selenium is a trace mineral that works in conjunction with vitamin E to help prevent oxidative damage in the body.

Selenium also helps iodine regulate metabolism and selenium helps recycle vitamin C in the body improving overall cellular protection.

Selenium works as powerful anti-oxidant and is required for your body to create glutathione your bodies master antioxidant.

For this reason, consuming foods high in selenium can support detoxification and take stress off the organs like the liver and thyroid.

Brazil nuts (over 100% DV)

Eggs (21% DV)

Spinach (16% DV)

Whole-Wheat Bread (19% DV) Other Whole-Wheat Breads Provide (%DV per piece): Oat Bran Bagel (51%), Large Pita Bread (40%), English muffin (38%), and Medium Dinner Roll (25%).

Seeds (Sunflower) (32% DV) Other Seeds High in Selenium (%DV per ounce): Chia Seeds (22%), Sesame Seeds (14%), Flaxseeds (10%), and Pumpkin and Squash Seeds (4%).

Mushrooms (7% DV) Other Mushrooms High in Selenium (%DV per cup sliced): Shiitake, cooked (51%), Portabella, grilled (38%), Portabella, raw (23%), and White, stir-fried (21%).

Whole Grains (17% DV) Other Whole Grains High in Selenium (%DV per cup cooked): Brown Rice (27%), Pearl Barley (19%), Oatmeal (18%), and Quinoa (7%).

Health Benefits of Selenium

Thyroid Health

Selenium plays a role in maintaining thyroid health since it works together with iodine. Selenium is needed to produce a critical thyroid hormone called T3, which regulates metabolism.

Cancer prevention

There is a strong correlation between levels of selenium in the blood and a reduced risk of several types of cancer. Selenium may help with DNA repair or may prevent cancer cells from replicating.

Since selenium is a powerful antioxidant, foods high in selenium may also prevent cancer by reducing free radicals in the body. The benefit of cancer prevention is seen from eating selenium rich foods, not taking a selenium supplement.

Heart Health

Selenium rich foods prevent oxidative damage to the body’s cells reducing inflammation and lowering the risk of cardiovascular disease. People with low levels of serum selenium have been shown to be at higher risk of cardiovascular disease. This effect has been seen for people with diets high in selenium, not for those who take selenium supplements.

DV is (Daily Value)