Top Selenium-Rich Foods to Include in Your Diet

You might not think much about selenium day to day, but this trace mineral supports several important processes in your body. It contributes to the normal function of the immune system, helps maintain normal hair and nails and supports normal thyroid function. The good news? You can get selenium from a wide variety of everyday foods.

If you’re looking to understand what foods are rich in selenium, this guide will help you make informed choices. You’ll find tips on what foods have selenium, how much you need, and why moderation matters (especially if you love Brazil nuts).

For additional support, you can also explore our range of selenium supplements.

What is selenium?

Selenium is an essential trace mineral, meaning your body needs only small amounts but can’t produce it on its own. Instead, you obtain it through foods grown in selenium-rich soil, or from animal products and seafood.

You can read more about what is selenium in our detailed guide.

Why does selenium matter for your health?

Although selenium is only needed in trace amounts, it supports several aspects of everyday wellbeing. It contributes to:

• The normal function of the immune system
• Normal thyroid function
• The maintenance of normal hair and nails
• The protection of cells from oxidative stress

To learn more about how selenium contributes to your health, read our guide to the benefits of selenium.

Top 20 selenium-rich foods to include in your diet

Here are 20 foods containing selenium that are considered good sources of this important mineral. The values below are approximate and can vary depending on soil quality, cooking methods and portion size.

Most adults in the UK need around 75 µg of selenium a day for men and 60 µg for women, according to the NHS. Values primarily sourced from the UK Food Standards Agency – CoFID Dataset.

Selenium-rich foods for vegetarians

If you don’t eat meat or fish, you can still include selenium-rich options in your diet. Vegetarian sources include:

• Eggs (boiled, large) | 5 eggs
• Cottage cheese | 3.5 cups (875 ml)
• Brazil Nuts | 1 nut
• Brown rice
• Lentils
• Spinach
• Shiitake mushrooms (portobello, cooked) | 2.5 cups
• Sunflower seeds | ¾ cup (100 g)
• Whole wheat bread

Selenium-rich foods for vegans

Good plant-based sources include:

• Brown rice
• Brazil Nuts
• Lentils
• Spinach
• Shiitake mushrooms
• Sunflower seeds
• Whole wheat bread
• Oats
• Bananas

Selenium-rich foods for pescatarians

If you include seafood in your diet, you’ll have access to some of the richest sources of selenium. As much as oily fish is delicious, government guidelines recommend only 2 portions of oily fish per week, due to containing pollutants.Excellent pescatarian choices include:~``

• Tuna
• Sardines
• Salmon
• Oysters
• Crab
• Halibut

How to get enough selenium in your diet & How much Selenium is too much?

Most people can meet their selenium needs through a balanced diet that includes a mix of foods high in selenium, such as fish, nuts, eggs and grains.

According to the NHS, the recommended daily amount of selenium is:

• 75 µg per day for men aged 19–64
• 60 µg per day for women aged 19–64

It’s best to keep selenium intake in balance. Including a variety of grains, nuts, seafood and lean meats can help you reach these amounts naturally. However, it’s worth noting that Brazil nuts contain high levels of selenium, so it’s best to enjoy them only a few times a week to avoid overconsumption.

If you’re unsure whether your diet provides enough selenium, you may wish to consider a supplement to help safeguard your intake.

FAQs

What food is highest in selenium?

Brazil nuts contain by far the highest amount of selenium – just 3 nuts can exceed the daily recommended intake. However, because the selenium content is so concentrated, it’s best to enjoy them in moderation.

Is it better to get selenium from food or supplements?

It’s always best to get nutrients from a varied, balanced diet where possible. However, if you think you might not be getting enough selenium, supplements can be a helpful way to safeguard your intake. Vitabiotics offers selenium supplements and multivitamins that include selenium alongside other important nutrients to support your wellbeing.

Conclusion

Selenium might be a trace mineral, but it has a big impact on your overall wellbeing. With so many selenium-rich foods to choose from – whether you eat fish, follow a vegetarian diet or prefer plant-based options – it’s easy to include enough in your routine.

And if you’d like extra reassurance, Vitabiotics’ high-quality selenium supplements can help support your daily intake, so you can feel confident you’re getting the nutrients your body needs.