12 Best Foods for Selenium and Antioxidant Activity

Selenium is an essential mineral that plays a crucial role in many bodily functions, including immune system support, thyroid function, and antioxidant defense. As an integral part of enzymes like glutathione peroxidase, selenium helps protect cells from oxidative stress and damage caused by free radicals. Free radicals are unstable molecules that can cause harm to cells, leading to chronic diseases such as heart disease, cancer, and neurodegenerative conditions.

While selenium is vital for overall health, the body does not produce it naturally, meaning it must be obtained through diet. Fortunately, selenium is found in a variety of foods. In this article, we’ll explore 12 of the best selenium-rich foods that can help enhance antioxidant activity, support thyroid function, and contribute to overall health.

1. Brazil Nuts

When it comes to selenium-rich foods, Brazil nuts top the list. These nuts are incredibly dense in selenium, with just one or two nuts providing well over 100% of the recommended daily intake (RDI). In fact, a single Brazil nut can provide 68 to 91 micrograms of selenium, making it one of the richest food sources of this essential mineral.

Brazil nuts are not only beneficial for boosting selenium levels but also provide healthy fats, protein, and other important nutrients like magnesium and vitamin E. The high selenium content in Brazil nuts helps to increase the body’s antioxidant defense, neutralizing free radicals and reducing oxidative damage to cells.

Benefits:

• Supports thyroid health: Selenium is essential for the production and regulation of thyroid hormones.
• Boosts immune function: Brazil nuts enhance the immune system by supporting antioxidant enzymes that fight inflammation.
• Improves cognitive health: The antioxidant properties of selenium help protect against cognitive decline and support brain health.

Tip: Limit your intake to one or two Brazil nuts per day, as excessive selenium intake can lead to toxicity.

2. Tuna

Tuna, particularly yellowfin tuna, is a fantastic source of selenium and omega-3 fatty acids. A three-ounce serving of cooked tuna provides around 92 micrograms of selenium, which is about 167% of the daily value.

Tuna is also rich in high-quality protein and heart-healthy omega-3 fatty acids, which have anti-inflammatory properties that support cardiovascular health. The selenium in tuna works synergistically with omega-3s to enhance the body’s antioxidant defenses, protecting cells from oxidative stress.

Benefits:

• Promotes heart health: Selenium and omega-3s in tuna reduce inflammation and improve cholesterol levels, lowering the risk of heart disease.
• Boosts antioxidant activity: Selenium enhances the production of glutathione peroxidase, an enzyme that neutralizes harmful free radicals.
• Supports thyroid function: Tuna’s selenium content supports the production of thyroid hormones, promoting metabolic health.

Tip: Choose wild-caught tuna when possible, as it tends to have higher nutrient content. Limit consumption to reduce exposure to mercury.

3. Sardines

Sardines are small, oily fish that pack a powerful nutritional punch. They are an excellent source of selenium, with a three-ounce serving providing around 45 micrograms of selenium, which is about 82% of the daily value. Sardines are also high in omega-3 fatty acids, calcium, and vitamin D, making them an all-around nutrient-dense food.

The combination of selenium and omega-3 fatty acids in sardines helps protect against oxidative stress, reduce inflammation, and promote overall cardiovascular and brain health.

Benefits:

• Supports bone health: In addition to selenium, sardines are rich in calcium and vitamin D, which are crucial for bone strength.
• Boosts brain function: The omega-3 fatty acids and selenium in sardines protect brain cells from oxidative damage and support cognitive function.
• Reduces inflammation: Sardines’ omega-3 content helps lower inflammation, reducing the risk of chronic diseases.

Tip: Opt for sardines packed in water or olive oil, and try adding them to salads or whole-grain crackers for a healthy snack.

4. Eggs

Eggs are a versatile and nutrient-rich food that contains moderate amounts of selenium. One large egg provides approximately 15 micrograms of selenium, which is about 27% of the daily value. Eggs are also rich in protein, vitamins A, D, and B12, and healthy fats.

Selenium, along with other antioxidants found in eggs, such as lutein and zeaxanthin, supports eye health and protects cells from oxidative stress.

Benefits:

• Supports eye health: The antioxidants in eggs help protect the eyes from age-related conditions like macular degeneration.
• Boosts immune system: Selenium in eggs helps strengthen the immune response by neutralizing free radicals.
• Enhances muscle repair: Eggs provide high-quality protein that supports muscle growth and repair, while selenium promotes antioxidant activity.

Tip: Incorporate eggs into a balanced diet by scrambling, poaching, or boiling them. Pair them with vegetables for an extra nutrient boost.

5. Sunflower Seeds

Sunflower seeds are a great plant-based source of selenium, providing around 19 micrograms per ounce, or about 35% of the daily value. In addition to selenium, sunflower seeds are rich in vitamin E, a powerful antioxidant that protects cell membranes from oxidative damage.

The combination of selenium and vitamin E in sunflower seeds helps reduce inflammation and supports skin health by protecting against UV-induced damage.

Benefits:

• Promotes skin health: Selenium and vitamin E work together to protect skin cells from oxidative stress, promoting healthy, youthful skin.
• Boosts cardiovascular health: Sunflower seeds’ anti-inflammatory properties help lower blood pressure and cholesterol levels.
• Supports immune function: Selenium enhances immune responses by boosting the activity of antioxidant enzymes.

Tip: Add sunflower seeds to salads, yogurt, or trail mix for a crunchy, nutritious snack.

6. Turkey

Turkey is another excellent source of selenium, particularly in the dark meat. A three-ounce serving of cooked turkey contains around 30 micrograms of selenium, which is about 55% of the daily value. Turkey is also a good source of lean protein, B vitamins, and zinc, all of which are important for maintaining energy levels and supporting the immune system.

The selenium in turkey helps to protect cells from oxidative damage while supporting thyroid function and metabolic health.

Benefits:

• Promotes muscle growth: Turkey is rich in protein, which supports muscle growth and recovery, while selenium boosts antioxidant defenses.
• Supports thyroid health: Selenium is crucial for converting inactive thyroid hormone (T4) into its active form (T3), promoting metabolic function.
• Boosts immune response: The selenium in turkey enhances the body’s ability to fight off infections and reduce inflammation.

Tip: Choose lean cuts of turkey and incorporate it into sandwiches, salads, or roasted dishes to benefit from its nutrient content.

7. Brown Rice

Brown rice is a whole grain that provides a moderate amount of selenium, with a one-cup serving offering around 19 micrograms of selenium, or about 35% of the daily value. Brown rice is also high in fiber, magnesium, and B vitamins, making it a nutritious option for supporting heart health and digestion.

The selenium content in brown rice helps promote antioxidant activity, which protects against oxidative stress and reduces the risk of chronic diseases.

Benefits:

• Supports heart health: Selenium and fiber in brown rice help lower cholesterol levels and support cardiovascular health.
• Boosts antioxidant defenses: Selenium in brown rice enhances the activity of antioxidant enzymes, protecting cells from free radical damage.
• Promotes digestive health: The high fiber content in brown rice supports healthy digestion and prevents constipation.

Tip: Use brown rice as a base for grain bowls, stir-fries, or side dishes to incorporate selenium into your meals.

8. Spinach

Spinach is a leafy green vegetable that contains a moderate amount of selenium, with one cup of cooked spinach providing about 10 micrograms of selenium, or around 18% of the daily value. In addition to selenium, spinach is rich in antioxidants like vitamin C, beta-carotene, and lutein, which support overall health and reduce inflammation.

The antioxidants in spinach, along with selenium, help protect cells from oxidative damage, support eye health, and promote a healthy immune system.

Benefits:

• Supports eye health: The antioxidants in spinach protect the eyes from oxidative damage and reduce the risk of age-related eye conditions.
• Boosts immune function: Selenium and other antioxidants in spinach help enhance the body’s immune response, reducing the risk of infections.
• Reduces inflammation: Spinach’s anti-inflammatory properties help reduce oxidative stress and protect against chronic diseases.

Tip: Add spinach to smoothies, salads, or stir-fries to boost your intake of selenium and other important nutrients.

9. Chicken

Chicken is a popular source of lean protein and a good source of selenium, particularly in the breast meat. A three-ounce serving of cooked chicken breast provides around 22 micrograms of selenium, or about 40% of the daily value. Chicken is also rich in B vitamins, which support energy production and brain health.

Selenium in chicken helps support thyroid function, immune health, and antioxidant activity, making it an important food for maintaining overall wellness.

Benefits:

• Boosts muscle recovery: Chicken’s high protein content supports muscle growth and repair, while selenium enhances antioxidant defenses.
• Supports metabolic health: Selenium is essential for proper thyroid function, which regulates metabolism and energy levels.
• Enhances immune response: Selenium in chicken helps strengthen the immune system, protecting against infections.

Tip: Choose skinless chicken breast for a lean, protein-packed meal and incorporate it into salads, wraps, or grilled dishes.

10. Lentils

Lentils are a plant-based protein source that also provides a moderate amount of selenium. A one-cup serving of cooked lentils contains around 6 micrograms of selenium, or about 11% of the daily value. Lentils are rich in fiber, iron, and folate, making them a nutrient-dense option for promoting overall health.

The selenium in lentils works with other antioxidants to reduce oxidative stress, support heart health, and enhance immune function.

Benefits:

• Supports heart health: Selenium and fiber in lentils help reduce cholesterol levels and improve cardiovascular health.
• Boosts immune system: Selenium in lentils enhances the body’s antioxidant defenses, protecting cells from oxidative damage.
• Promotes digestion: Lentils’ high fiber content supports healthy digestion and prevents constipation.

Tip: Add lentils to soups, stews, or salads for a nutritious and selenium-rich meal.

11. Pork

Pork is a good source of selenium, with a three-ounce serving of cooked pork providing around 33 micrograms of selenium, or about 60% of the daily value. Pork is also rich in protein, B vitamins, and zinc, all of which contribute to muscle health, immune function, and energy production.

The selenium in pork helps protect cells from oxidative damage and supports thyroid function, making it an important food for maintaining overall health.

Benefits:

• Promotes muscle growth: Pork’s high protein content supports muscle development and recovery, while selenium enhances antioxidant activity.
• Boosts thyroid health: Selenium in pork helps regulate thyroid hormones, supporting metabolic health.
• Supports immune response: Selenium in pork strengthens the immune system, reducing the risk of infections.

Tip: Choose lean cuts of pork, such as tenderloin, and incorporate it into balanced meals for a healthy source of selenium and protein.

12. Shiitake Mushrooms

Shiitake mushrooms are an excellent plant-based source of selenium, with one cup of cooked shiitake mushrooms providing about 18 micrograms of selenium, or around 33% of the daily value. Shiitake mushrooms are also rich in polysaccharides, which have immune-boosting properties and help reduce inflammation.

Selenium in shiitake mushrooms works with other compounds to enhance the body’s antioxidant defenses, support immune health, and protect against oxidative stress.

Benefits:

• Boosts immune function: Selenium and polysaccharides in shiitake mushrooms help strengthen the immune response and fight off infections.
• Reduces inflammation: Shiitake mushrooms’ anti-inflammatory properties help protect cells from oxidative damage.
• Supports thyroid health: Selenium in shiitake mushrooms is essential for proper thyroid hormone production and metabolic function.

Tip: Add shiitake mushrooms to stir-fries, soups, or sautéed vegetable dishes for a flavorful and selenium-rich addition to your meals.

Conclusion

Selenium is a vital mineral that plays a key role in promoting antioxidant activity, supporting immune function, and maintaining thyroid health. Incorporating selenium-rich foods like Brazil nuts, tuna, sardines, and eggs into your diet can help protect your cells from oxidative stress and reduce the risk of chronic diseases. By combining these foods with a balanced diet rich in other antioxidants, you can improve your overall health and well-being. Whether you prefer animal-based sources like chicken and turkey or plant-based options like lentils and spinach, there are plenty of delicious ways to ensure you’re getting enough selenium to support optimal health.