Foods high in Selenium
Trace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.
About Selenium
Selenium is built into selenoproteins that protect cells from oxidative damage, regulate thyroid hormone metabolism, and support immune function and DNA synthesis.
Brazil nuts are by far the densest source, one or two a day meets the UK RI. Fish, eggs, poultry, and meat also contribute. Plant content varies dramatically with soil selenium levels, which are low across much of Europe.
UK adult RI: 55 µg/day. UK intakes have fallen since the move away from imported high-selenium North American wheat. Deficiency impairs immune function; excess from chronic over-supplementation causes hair loss and nail changes.
Top food sources of Selenium
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Common questions about Selenium
- How much selenium do I need?
- UK adult RI: 55 µg/day. UK intakes have fallen over recent decades since the move away from imported high-selenium North American wheat.
- What foods are highest in selenium?
- Brazil nuts are by far the densest source, one or two a day meet the UK RI. Fish, eggs, poultry, and meat also contribute.
- Can you take too much selenium?
- Yes, chronic high intake can cause hair loss, brittle nails, and GI symptoms. Be cautious with Brazil nut consumption above a few per day.
- Why does selenium matter?
- It's built into selenoproteins that protect cells from oxidative damage, regulate thyroid hormone metabolism, and support immune function.