-Good sources of selenium

Several foods are naturally rich in selenium. The best sources of selenium include: Brewer’s yeast Dairy products Eggs Garlic Meats (especially organ meats such as liver and kidney) Seafood Some nuts (e.g., Brazil nuts, walnuts) Wheat germ In addition, selenium is present in grains, seeds, fruits and vegetables grown in selenium-rich soils. Animals that eat plants or grains that were grown in soil rich in selenium have higher levels of selenium in their muscle. Examples of certain foods and the amount of selenium (in micrograms) they contain include: Food Micrograms (mcg) Percent Daily Value* Brazil nuts, dried, unblanched, 1 ounce 544 780 Tuna, light, canned in oil, drained, 3 ounces 63 95 Beef, cooked, 3½ ounces 35 50 Spaghetti w/ meat sauce, frozen entrée, 1 serving 34 50 Cod, cooked, 3 ounces 32 45 Turkey, light meat, roasted, 3½ ounces 32 45 Beef chuck roast, lean only, roasted, 3 ounces 23 35 Chicken Breast, meat only, roasted, 3½ ounces 20 30 Noodles, enriched, boiled, 1/2 cup 17 25 Macaroni, elbow, enriched, boiled, 1/2 cup 15 20 Egg, whole, 1 medium 14 20 Cottage cheese, low fat 2%, 1/2 cup 12 15 Oatmeal, instant, fortified, cooked, 1 cup 12 15 Rice, white, enriched, long grain, cooked, 1/2 cup 12 15 Rice, brown, long-grained, cooked, 1/2 cup 10 15 Bread, enriched, whole wheat, commercially prepared, 1 slice 10 15 Walnuts, black, dried, 1 ounce 5 8 Bread, enriched, white, commercially prepared, 1 slice 4 6 Cheddar cheese, 1 ounce 4 6 *Source: Office of Dietary Supplements (National Institutes of Health) Daily Value (DV) helps consumers know the amount of a specific nutrient contained within one serving of a food. Food with less then 5 percent or less of the daily value is a low source of a nutrient. Food that provides 10 percent to 19 percent of the DV is a good source. For instance, Brazil nuts contain 544 mcg, an unusually high level of selenium that provides 780 percent of the daily value of the nutrient. The Office of Dietary Supplements (ODS) recommends eating Brazil nuts occasionally because of their high selenium content. The ODS encourages people to get selenium from dietary sources instead of taking selenium supplements. For example, selenium obtained through the diet appears to be much more effective in protecting against certain types of cancer than selenium obtained through supplements. However, in some cases, patients may require selenium supplements. For example, patients receiving total parenteral nutrition (TPN) for extended periods of time sometimes require supplements. TPN is a method of feeding nutrients to a person through an intravenous (I.V.) line when their digestive systems do not function. Patients with gastrointestinal problems (e.g., Crohn’s disease) that prevent proper absorption of nutrients also may require supplements. Most forms of selenium supplements are available without prescription, although an injectable form of selenium is available by prescription only. People should never take selenium or any other drug or supplement without first consulting a physician. In particular, people with certain allergies or medical conditions (e.g., liver or stomach problems) should not take these supplements. Pregnant and breastfeeding women also have increased risk factors (e.g., potential damage to a fetus or newborn) that may prohibit them from taking selenium supplements.