16 Best Foods High in Selenium for Thyroid Health

Selenium is a critical mineral that plays an essential role in thyroid health. The thyroid gland relies on selenium to produce and regulate thyroid hormones, which are crucial for maintaining metabolism, energy levels, and overall health. Selenium is also a powerful antioxidant, which protects the thyroid from damage caused by oxidative stress.

Getting enough selenium in your diet is essential for proper thyroid function, and studies have shown that individuals with selenium deficiency may be at a higher risk for thyroid disorders, including hypothyroidism, Hashimoto’s thyroiditis, and Graves’ disease. In this article, we’ll explore 16 of the best selenium-rich foods that can help improve thyroid health and support the body’s overall metabolic function.

1. Brazil Nuts

Brazil nuts are the most potent natural source of selenium, making them a top food for supporting thyroid health. Just one to two Brazil nuts provide more than the daily recommended intake of selenium, with one ounce (about six to eight nuts) offering a whopping 544 micrograms of selenium. This high selenium content helps ensure that your thyroid has all the selenium it needs to function properly and protect against oxidative stress.

Brazil nuts also provide healthy fats, protein, and fiber, making them a nutrient-dense snack that supports overall health.

Benefits:

• Extremely rich in selenium: One or two Brazil nuts provide more than 100% of the daily value.
• Supports thyroid hormone production: Selenium is essential for converting inactive thyroid hormone (T4) to active hormone (T3).
• Boosts antioxidant activity: Protects the thyroid from oxidative damage.

Tip: Eat one or two Brazil nuts daily to boost your selenium intake, but avoid consuming too many, as excessive selenium can lead to toxicity.

2. Yellowfin Tuna

Yellowfin tuna is not only rich in lean protein and omega-3 fatty acids, but it is also an excellent source of selenium. A 3-ounce serving of yellowfin tuna provides about 92 micrograms of selenium, which is approximately 167% of the daily value.

Selenium, combined with omega-3s, helps protect the thyroid from inflammation, supports hormone production, and improves overall thyroid health.

Benefits:

• High in selenium: A 3-ounce serving provides more than 100% of the daily value.
• Supports hormone production: Selenium is vital for maintaining healthy levels of thyroid hormones.
• Promotes heart health: Omega-3s in tuna support cardiovascular health and reduce inflammation.

Tip: Include yellowfin tuna in your diet once or twice a week to boost selenium intake and support both thyroid and heart health.

3. Sardines

Sardines are small, oily fish that are packed with selenium, omega-3 fatty acids, and vitamin D—all of which play a role in supporting thyroid function. A 3-ounce serving of sardines provides around 45 micrograms of selenium, about 82% of the daily value.

Selenium in sardines helps support the conversion of thyroid hormones, while the omega-3s reduce inflammation, making sardines an excellent choice for thyroid health.

Benefits:

• Supports hormone conversion: Selenium helps convert T4 to T3, the active form of thyroid hormone.
• Reduces inflammation: Omega-3s reduce oxidative stress and support thyroid function.
• Rich in vitamin D: Supports bone health and immune function, which is important for overall well-being.

Tip: Enjoy sardines on whole-grain crackers or add them to salads for a selenium-rich, thyroid-supporting snack.

4. Eggs

Eggs are a versatile and nutrient-rich food that contains moderate amounts of selenium. One large egg provides about 15 micrograms of selenium, or approximately 27% of the daily value. Eggs are also rich in protein, vitamin D, and healthy fats, all of which contribute to maintaining thyroid health.

The selenium in eggs helps regulate thyroid hormone production, and the combination of nutrients supports overall energy metabolism.

Benefits:

• Supports hormone production: Selenium in eggs helps regulate thyroid hormones.
• Boosts energy metabolism: B vitamins and protein in eggs support energy production and muscle function.
• Nutrient-dense: Eggs are packed with essential vitamins and minerals that promote overall health.

Tip: Incorporate eggs into your breakfast or post-workout meals to benefit from their selenium content and support thyroid function.

5. Sunflower Seeds

Sunflower seeds are a plant-based source of selenium, with one ounce providing around 19 micrograms of selenium, which is about 35% of the daily value. In addition to selenium, sunflower seeds are rich in vitamin E, an antioxidant that works synergistically with selenium to protect the thyroid from oxidative damage.

The combination of selenium and vitamin E in sunflower seeds helps support thyroid function and reduce inflammation.

Benefits:

• Plant-based selenium source: One ounce provides more than 30% of the daily value.
• Protects thyroid: Selenium and vitamin E work together to reduce oxidative stress on the thyroid.
• Rich in healthy fats: Supports heart health and reduces inflammation.

Tip: Add sunflower seeds to salads, yogurt, or oatmeal for a crunchy, thyroid-boosting snack.

6. Turkey

Turkey, especially dark meat, is a great source of selenium, providing around 30 micrograms per 3-ounce serving, which is about 55% of the daily value. Turkey is also rich in lean protein, which supports muscle repair and energy levels, making it a great food for overall health.

The selenium in turkey helps to regulate thyroid hormone levels and supports a healthy metabolism.

Benefits:

• High in selenium: Supports thyroid hormone production and regulation.
• Lean protein: Provides essential amino acids for muscle repair and recovery.
• Boosts metabolism: Selenium and protein in turkey help maintain a healthy metabolic rate.

Tip: Include turkey in sandwiches, salads, or roasted meals for a protein-packed, selenium-rich option.

7. Brown Rice

Brown rice is a whole grain that provides a moderate amount of selenium. A one-cup serving of cooked brown rice contains around 19 micrograms of selenium, or about 35% of the daily value. Brown rice is also high in fiber, magnesium, and B vitamins, which support overall metabolic health and digestion.

Selenium in brown rice helps improve thyroid function by supporting the production of thyroid hormones and reducing oxidative stress.

Benefits:

• Supports thyroid function: Selenium in brown rice helps regulate thyroid hormones.
• Promotes digestive health: Fiber aids in digestion and promotes regular bowel movements.
• Rich in complex carbohydrates: Provides long-lasting energy for workouts and daily activities.

Tip: Use brown rice as a base for grain bowls, stir-fries, or as a side dish to complement your meals and support thyroid health.

8. Spinach

Spinach is a leafy green vegetable that provides a moderate amount of selenium, with one cup of cooked spinach offering about 10 micrograms, or around 18% of the daily value. Spinach is also rich in antioxidants, such as vitamin C, beta-carotene, and lutein, which help reduce oxidative stress and inflammation.

The combination of selenium and antioxidants in spinach helps protect the thyroid from damage and supports immune function.

Benefits:

• Rich in antioxidants: Selenium and vitamin C reduce oxidative stress on the thyroid.
• Supports immune function: Spinach’s nutrient profile helps boost immune health.
• Promotes overall health: Spinach provides essential vitamins and minerals for energy and vitality.

Tip: Add spinach to smoothies, salads, or stir-fries for a nutrient-dense, thyroid-supporting addition to your meals.

9. Chicken

Chicken, particularly chicken breast, is a good source of selenium, with 22 micrograms per 3-ounce serving, or about 40% of the daily value. Chicken is also rich in lean protein, which helps with muscle repair and recovery, and it supports overall metabolic health.

The selenium in chicken helps the thyroid function properly by aiding in the production and regulation of thyroid hormones.

Benefits:

• Supports thyroid hormone production: Selenium in chicken aids in the conversion of thyroid hormones.
• Lean protein: Helps with muscle repair and supports overall metabolism.
• Boosts energy: Selenium and B vitamins in chicken contribute to energy production.

Tip: Grill, bake, or roast chicken breast and pair it with vegetables or whole grains for a balanced, thyroid-boosting meal.

10. Lentils

Lentils are a plant-based food that provides a moderate amount of selenium, with 6 micrograms per one-cup serving of cooked lentils, or about 11% of the daily value. Lentils are also rich in fiber, protein, and iron, making them a great addition to a diet that supports overall thyroid and metabolic health.

The selenium in lentils helps improve thyroid function, while the iron supports oxygen delivery to cells, promoting energy and vitality.

Benefits:

• Rich in plant-based protein: Supports muscle repair and thyroid function.
• Boosts energy: Selenium and iron work together to maintain energy levels.
• Promotes digestive health: High fiber content aids in digestion and regularity.

Tip: Add lentils to soups, stews, or salads for a protein-rich, selenium-packed meal that supports thyroid health.

11. Beef

Beef, particularly lean cuts like sirloin or tenderloin, is a good source of selenium, with 33 micrograms per 3-ounce serving, or about 60% of the daily value. Beef is also rich in high-quality protein, iron, and zinc, all of which support muscle repair, energy production, and immune function.

The selenium in beef helps regulate thyroid hormones and supports metabolic health.

Benefits:

• Rich in selenium and protein: Supports muscle repair and thyroid function.
• Boosts energy: Iron and zinc help maintain energy levels and support immune health.
• Promotes overall health: Lean beef provides essential nutrients for vitality and strength.

Tip: Choose lean cuts of beef and incorporate them into stir-fries, salads, or grilled dishes to boost selenium intake.

12. Oysters

Oysters are one of the most selenium-rich seafood options, with one serving of oysters providing around 238 micrograms of selenium, or nearly 433% of the daily value. Oysters are also a good source of zinc, which supports immune health and helps with wound healing.

The high selenium content in oysters makes them a great choice for supporting thyroid hormone production and protecting the thyroid from oxidative stress.

Benefits:

• Extremely high in selenium: Supports thyroid health and hormone regulation.
• Rich in zinc: Boosts immune function and supports wound healing.
• Promotes metabolic health: Selenium helps maintain a healthy metabolism.

Tip: Enjoy oysters as an appetizer or add them to seafood dishes for a selenium-packed, thyroid-boosting meal.

13. Mushrooms

Certain varieties of mushrooms, such as shiitake and portobello, are good sources of selenium. One cup of cooked mushrooms provides about 18 micrograms of selenium, or about 33% of the daily value. Mushrooms are also rich in antioxidants and B vitamins, which support overall health and help protect the thyroid.

The selenium in mushrooms helps reduce oxidative stress on the thyroid and supports immune function.

Benefits:

• Supports thyroid health: Selenium in mushrooms helps regulate thyroid hormone production.
• Rich in antioxidants: Protects the thyroid from oxidative damage.
• Boosts immune system: Mushrooms contain compounds that support immune function.

Tip: Add mushrooms to stir-fries, omelets, or salads for a nutrient-dense, selenium-rich meal.

14. Cottage Cheese

Cottage cheese is a dairy product that contains a moderate amount of selenium, with one cup providing around 20 micrograms, or about 36% of the daily value. Cottage cheese is also rich in calcium and protein, which support bone health and muscle recovery.

The selenium in cottage cheese helps regulate thyroid hormones and supports overall metabolic health.

Benefits:

• Moderate selenium content: Supports thyroid hormone production and regulation.
• Rich in protein and calcium: Promotes muscle and bone health.
• Boosts metabolism: Selenium supports metabolic health and energy production.

Tip: Enjoy cottage cheese with fresh fruit or seeds for a protein-packed snack that supports thyroid health.

15. Pork

Pork is a good source of selenium, with 33 micrograms per 3-ounce serving, or about 60% of the daily value. Pork is also rich in protein, B vitamins, and zinc, making it a nutrient-dense option for supporting muscle recovery and immune function.

The selenium in pork helps support the conversion of thyroid hormones and promotes metabolic health.

Benefits:

• Supports thyroid function: Selenium in pork aids in hormone conversion.
• Boosts energy: B vitamins and selenium support energy production and metabolism.
• Rich in protein: Promotes muscle repair and recovery.

Tip: Opt for lean cuts of pork and pair them with vegetables or whole grains for a well-balanced, selenium-rich meal.

16. Shiitake Mushrooms

Shiitake mushrooms are another great plant-based source of selenium, providing around 18 micrograms per cup of cooked mushrooms, or about 33% of the daily value. In addition to selenium, shiitake mushrooms are rich in beta-glucans, compounds that support immune function and reduce inflammation.

The combination of selenium and beta-glucans in shiitake mushrooms makes them an excellent choice for supporting thyroid health and overall immune function.

Benefits:

• Supports thyroid health: Selenium helps regulate thyroid hormone production.
• Boosts immune function: Beta-glucans and selenium work together to enhance immunity.
• Reduces inflammation: Shiitake mushrooms’ anti-inflammatory properties support overall health.

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

Conclusion

Selenium is a vital mineral that plays a crucial role in promoting thyroid health, supporting the production and regulation of thyroid hormones, and protecting the gland from oxidative damage. Incorporating selenium-rich foods like Brazil nuts, yellowfin tuna, sardines, eggs, and mushrooms into your diet can help improve thyroid function and reduce the risk of thyroid disorders. By including a variety of these 16 selenium-rich foods in your daily meals, you can ensure that your body gets the selenium it needs to support a healthy thyroid, boost metabolism, and maintain overall well-being.