Selenium might not be the most talked-about nutrient, but it is essential for maintaining a strong and healthy body. This powerful mineral supports your immune system, helps maintain thyroid function, and protects cells from damage. The best part? You can easily get enough through everyday foods. Explore 20 delicious options that naturally boost your selenium intake!
Brazil Nuts
Next time you’re craving a snack, grab a Brazil nut or two. These little nuts are loaded with selenium, and just a small handful can meet your daily needs. Plus, they’re packed with healthy fats, making them not only a great source of minerals but also heart-healthy. Toss a few in your carry-on for a quick, energizing boost!
Yellowfin Tuna
Yellowfin tuna is a tasty way to improve your selenium intake. Whether you eat it fresh or canned, it’s a solid pick for a protein-packed meal. It’s also loaded with omega-3s and vitamin D, which benefits your heart and immune system, making it a top choice in any diet.
Sardines
They might be small, but these are full of nutrients you can’t ignore. Sardines are an excellent source of the mineral and are full of omega-3s and calcium, too. You can enjoy them in a salad or straight from the can. Sardines are an affordable, nutrient-dense option for anyone looking to improve their health.
Halibut
If you’re craving something light but nutrient-rich, halibut should be on your radar. Known for its mild flavor, this fish is an excellent source of selenium, protein, and B vitamins. Consider grilled or pan-seared preparation for halibut. They have versatility, which makes them a great addition to your meals.
Chicken
You can prepare it in countless ways—baked or sauteed—and still enjoy all the benefits, including support for your thyroid and immune systems. When you need a lean protein that also delivers essential minerals, poultry meat checks all the boxes.
Turkey Meat
Turkey isn’t just a holiday bird—it’s your best friend for balanced health, especially when it comes to selenium. The lean meat gives you a dose of this mineral, along with zinc and B vitamins. At times, in a turkey sandwich or a hearty stew, it’s a great, nutritious choice that is more than a festive roast.
Eggs
Eggs are a simple way to boost your selenium intake. Don’t skip the yolk—it’s where most of the mineral is packed. Plus, eggs are full of protein and amino acids, which are perfect for the muscle repair mechanisms of your body. Easy to cook and versatile, they’re great for any meal of the day while adding flavor.
Sunflower Seeds
They pack a punch with healthy fats and vitamin E. Perfect for tossing on a salad as a snack during the day, they’re a small, crunchy powerhouse for your health. If you haven’t tried sunflower seeds lately, now’s the time to bring them back into your diet.
Salmon
Salmon’s reputation for being healthy is well-earned, and its selenium content is just one of the reasons why. It’s not only rich in omega-3s but also loaded with this essential mineral. Salmon offers a wealth of nutrients that keep your heart and brain healthy. Why not try adding it to your dinner or sandwich soon?
Shrimp
Looking for something quick and full of nutrients? Shrimp is the right choice. The small seafood bites provide selenium and offer a good dose of protein. Tossed in a stir-fry, shrimp can easily be incorporated into your diet for a tasty, low-calorie meal that helps keep you energized throughout the day.
Mussels
Mussels should be at the top of your list if you are a fan of seafood! Rich in selenium, they not only bring great flavor but also contribute to your mineral intake. Simple to cook, mussels can be steamed or added to your pasta sauce for variety and provide a healthy boost in every umami bite.
Mushrooms
While mushrooms might not be the top source of selenium, they’re still a solid choice. Certain varieties, like shiitake, offer a decent amount of it. Take some time to research the mineral content in different types, and try adding them to dishes like stir-fries or soups to easily boost your mineral intake.
Oysters
Oysters are often considered one of the best sources of selenium from the sea. These shellfish are not only delicious but offer a powerhouse of nutrients. Whether you prefer them raw or cooked, oysters provide a significant amount of this mineral, which is great at supporting your overall health.
Flaxseeds
Sprinkle these into smoothies or even baked goods for a nutrient kick that’s easy to incorporate into your routine. Flaxseeds are well-noted as a plant-based source of selenium. These little seeds are packed with selenium, omega-3s, fiber, and minerals, making them a versatile and powerful addition to nearly any meal.
Cottage Cheese
When it comes to dairy, cottage cheese offers more than just protein. It contains a modest amount of the mineral and is an easy, light snack. You could enjoy cottage cheese plain or mixed with fruit to help keep your selenium levels in check while not forgetting the other health benefits it comes with.
Greek Yogurt
Greek yogurt is another dairy option that contributes to your selenium intake. It’s rich in protein and probiotics but still offers a reasonable amount of it. A cup of Greek yogurt can be a satisfying snack that doubles as a mineral source, perfect for adding to your breakfast bowl or lunch.
Beef Liver
If you’re seeking more sources of nutrients in one food item, beef liver is the way to go. It’s incredibly rich in selenium and other essential vitamins and minerals. Although its strong flavor may not be for everyone’s palate, beef liver is one of the best foods for nourishment you can add to your diet.
Pork Chops
While they may not be as rich in minerals as some other meats, they still make for a tasty, balanced meal. Cooking them with your favorite seasoning adds flavor, making them a great choice for some selenium boost. For a savory dinner, pork chops are a reliable source of the mineral.
Kidney Beans
Kidney beans are a plant-based source of selenium that can be a healthy addition to many dishes that should be in your recipe book. Though they don’t pack as much of it as meat or seafood, they can be a change in variety for the source. Add them to your salads or soups for a nutritious meal.
Whole Barley
Incorporate this grain in your favorite dishes to enjoy its texture and nutrient benefits. Whole barley may not be the first food that comes to mind for selenium, but it does contribute a decent amount. Known for its high fiber content, barley supports digestion and adds minerals to your diet.
Leave a comment