Selenium in Food sources

Did you know that, the amount of selenium is largely dependent on soil conditions that the food grew in? Ups…Therefore even within the same food, levels of selenium can vary widely. Selenium benefits may be found in crops grown in certain locations more so than others.

Natural food sources that are high in selenium and best to consume are:

• brazil nuts ( high in source!) 1 cup = 607 mcg!!!

• eggs 1 medium egg = 146 mcg

• sunflower seeds 1 cup = 105 mcg

• chia seeds 28g = 15.5 mcg

• lamb or beef liver 85g = 99 mcg

• chicken breast 85g = 33 mcg

• turkey 85g = 25 mcg

• salmon 85g = 31 mcg

• tuna / rockfish 85 g = 64 mcg

• halibut 85 g = 47 mcg

• sardines in oil 85 g = 45 mcg

• mushrooms 1 cup = 15 mcg

• cottage cheese 1 cup (1%) = 20 mcg

• some grains (brown rice) 1 cup = 19 mcg

Selenium benefits – work best, when levels are met through eating selenium-rich foods, like the one stated above. If you already consume a proper amount of healthy food, supplementation on selenium might not be beneficial. You should always consult with a doctor.

The recommended daily allowance (RDAs) for selenium depends on your age and is as follows:

Birth to 6 months 15 mcg (micrograms)/day

7- 12 months 20 mcg /day

Children 1–3 20 mcg /day

Children 4–8 30 mcg /day

Children 9–13 40 mcg /day

Adults and children 14 and up 55 mcg /day

Pregnant women 60 mcg /day

Breastfeeding women 70 mcg /day

Interaction with other medicine

Selenium may also interact with other medicines and supplements. These include:

• antacids (medicines that counteract (neutralise) the acid in your stomach to relieve indigestion and heartburn

• chemotherapy drugs

• corticosteroids

• niacin

• cholesterol-lowering statin drugs

• birth control pills

If you take any of these medications, always speak with your doctor before supplementing with selenium.

Precautions and possible side effects of High Level of selenium

The toxicity of most forms of selenium is rare and usually only experienced in people who supplement with high levels of selenium. Too high levels of selenium can lead to poisoning or toxicity, and this can potentially be fatal or lead to heart attack and respiratory (lung) depression.

An overdose of selenium may possibly cause reactions like:

• bad breath

• fever

• nausea

• potentially liver complications — or even kidney and heart problems — although these only occur at very high levels of selenium that reach ‘’poisoning’’ status