Die selenreichsten Lebensmittel: So deckst du deinen Bedarf

The foods richest in selenium: How to meet your needs

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Selenium is an important trace element. Although the body only needs selenium in small amounts, it is indispensable for the human body. Selenium is a component of enzymes and is therefore involved in many biochemical reactions. It is also an important antioxidant that protects cells from oxidative stress. Selenium is also particularly important for the regulation of thyroid hormones.

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Selenium requirement

According to the German Nutrition Society (DGE), the daily requirement of selenium is 60 ug for women and 70 ug for men. Breastfeeding women have a slightly increased requirement of 75 ug. [1]

In Europe, the soil is poor in selenium. For this reason, Germany and other European countries are considered selenium-deficient areas. As a result, food also contains relatively little selenium and many people do not consume enough selenium.

Here is a list of the 10 foods richest in selenium: [2]

1. Brazil nuts

Brazil nuts are by far the best source of selenium. They provide a full 1917 ug per 100 g and one nut is enough to cover your daily requirement. Since selenium is toxic in large quantities, you should not overdo it with Brazil nuts. Brazil nuts are also radioactive. Another reason not to consume them in large quantities.

However, Brazil nuts are definitely fine as part of nut mixes. In addition to selenium, they are also rich in vitamins B1 (thiamine) and E and the minerals magnesium, copper and manganese. [3]

2. Oysters

Oysters are a true superfood, but unfortunately not for everyone. They provide 154 ug of selenium per 100 g. They also contain a concentrated load of vitamin B12 and are very rich in iron, copper, zinc , iodine and manganese. [4] Zinc and iodine in particular are two minerals that are often neglected in the diet.

3. Lamb liver

Liver is also not part of many people's diet. That's a shame, because it is also a real nutritional bomb. It contains 111 ug of selenium per 100 g. It is particularly rich in vitamin A: 100 g of lamb liver covers two weeks' vitamin A requirements! It also provides plenty of B vitamins, especially vitamin B12, and generous amounts of copper, zinc and iron. [5]

If you haven't dared to try liver before, lamb liver is a great place to start. Compared to liver from other animals, it has a very mild taste. And if you can't stand fried liver at all, liver sausage is a good alternative. You just need to make sure it's of high quality and contains as few additives as possible.

4. Squid

Squid provides 89.6 ug of selenium per 100 g. Squid is also a very good source of iron and copper. [6]

5. Mussels

Let's stay with seafood. Mussels are also very rich in selenium. They contain 89 ug of selenium per 100 g. In addition, they provide plenty of B vitamins and even some vitamin C. They are particularly rich in manganese: 100 g of mussels cover three times the daily requirement of selenium! [7]

6. Sunflower seeds

Seeds are also a good source of selenium. Sunflower seeds provide 79 ug per 100. Sunflower seeds are also rich in vitamin E, B vitamins, magnesium , zinc, copper and manganese. [8] So with a handful of sunflower seeds in your salad, yogurt or muesli, you are consuming many valuable nutrients!

7. Salmon

Salmon provides 76 ug of selenium per 100 g. It also contains a lot of potassium, B vitamins and a concentrated load of valuable omega-3 fatty acids . [9]

8. Lobster

Lobster is also very rich in selenium, with 72.6 ug per 100 g. It also provides plenty of B vitamins, zinc and copper. [10]

9. Pork

Pork doesn't have the best reputation, but it actually provides a lot of nutrients. A full 51 ug of selenium per 100 g, and plenty of B vitamins , potassium and zinc. [11]

10. Swordfish

Swordfish contains 48 ug of selenium per 100 g. It is also a good source of B vitamins, especially vitamin B3 and vitamin B12, and provides plenty of valuable omega-3 fatty acids. [12]

Conclusion: Brazil nuts, fish and seafood are the best sources of selenium

In Germany, food is relatively low in selenium. Selenium is found in many "exotic" foods that are not to everyone's taste, such as liver and seafood. It is therefore not surprising that many people do not consume enough selenium.

If the selenium requirement cannot be met through food, taking a high-quality selenium supplement may be useful.