What is Selenium, and what foods provide it?

Selenium: What is it?

Selenium is an essential trace mineral in the human body. This nutrient is an important part of antioxidant enzymes that protect cells against the effects of free radicals that are produced during normal oxygen metabolism. The body has developed defenses such as antioxidants to control levels of free radicals because they can damage cells and contribute to the development of some chronic diseases. Selenium is also essential for normal functioning of the immune system and thyroid gland.

What foods provide selenium?

Plant foods are the major dietary sources of selenium in most countries throughout the world. The amount of selenium in soil, which varies by region, determines the amount of selenium in the plant foods that are grown in that soil. Researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States. Soils in some parts of China and Russia have very low amounts of selenium and dietary selenium deficiency is often reported in those regions.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Some nuts, in particular Brazil nuts and walnuts, are also very good sources of selenium. The table of food sources of selenium suggests many dietary sources of selenium.

What is the Recommended Dietary Allowance for selenium for adults?

The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) individuals in each life-stage and gender group.

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Provided by the NIH Office of Dietary Supplements email: ods@nih.gov.