Foods containing selenium: Top 8 for your health in 2025

Do you value your health, want to understand your body, and actively do something for your well-being? Then you've come to the right place. Today, we're delving deep into the world of an often underestimated but vital trace element: selenium. It plays a key role in your immune system, your thyroid function, and even the health of your skin and hair. But our bodies can't produce it themselves – we have to obtain it through our diet.

The challenge lies in the fact that selenium concentrations in European soils are often low, which can make adequate intake difficult. A deficiency can manifest subtly through fatigue, a weakened immune system, or even skin problems. This is particularly relevant for your skin health, as your genetic predisposition also influences how well your body utilizes antioxidant nutrients like selenium. A targeted analysis, such as the Skincare DNA Metabolism Test from mybody-x , can reveal whether you have a particular need for optimal skin protection.

In this article, we present the eight best foods containing selenium and show you how to easily integrate them into your daily routine. This way, you take control of your nutrient intake, strengthen your body from within, and specifically support the processes that are crucial for your vitality.

1. Brazil nuts

When it comes to selenium-rich foods, Brazil nuts are undoubtedly at the top. They are the most concentrated natural source of this essential trace element. Their exceptionally high selenium content comes directly from the soil of the Amazon rainforest, where the Brazil nut trees grow and absorb the mineral in large quantities. Just one nut can cover an adult's daily requirement, making them a true superfood.

The selenium content is so impressive that just 100 grams of Brazil nuts can contain up to 1917 µg of selenium. For comparison, the German Nutrition Society (DGE) recommends a daily intake of about 60-70 µg for adults. This makes Brazil nuts an incredibly efficient way to ensure your selenium intake, especially if you have an increased need or follow a vegan diet.

The power of the Brazil nut: Selenium content in detail

To illustrate the exceptional concentration of selenium in Brazil nuts, the following bar chart shows the content compared to the daily requirement.

As the diagram impressively shows, a small portion of just two nuts already provides three times the recommended daily amount of selenium.

Practical tips for consumption

Precisely because they are so potent, a conscious approach to Brazil nuts is crucial.

• Pay attention to the dosage: Limit your consumption to one to a maximum of two Brazil nuts per day . This is sufficient to meet your needs and avoid chronic overdose (selenosis).
• Choose quality: It's best to buy unsalted and natural organic nuts to avoid unnecessary additives.
• Proper storage: Their high fat content makes them susceptible to rancidity. Therefore, store them in a cool, dry, and dark place, ideally in the refrigerator.

Your genetic predisposition determines how efficiently your body utilizes antioxidants like selenium. The Skincare DNA Metabolism Test from mybody-x can show you how well your skin is naturally protected against oxidative stress and whether you should place a special focus on antioxidant nutrients like selenium.

2. Fish and seafood

Besides plant sources, fish and seafood are among the most important and reliable animal sources of selenium. Marine life absorbs this trace element directly from seawater and converts it into organic compounds that our bodies can absorb and utilize particularly well. Fatty fish such as tuna, herring, sardines, and salmon, as well as shellfish like shrimp and oysters, contain significant amounts.

Selenium content varies depending on the species, but typically ranges from 30 to 90 µg per 100 grams. A 150-gram serving of salmon or tuna can therefore already meet or even exceed an adult's daily requirement. This explains why selenium deficiency is traditionally less common in cultures with high fish consumption, such as in Japan or Mediterranean coastal regions. Fish is thus an excellent choice for a stable supply of this important mineral.

Selenium from the sea: An overview of its levels

Fish and seafood not only provide selenium, but also valuable omega-3 fatty acids and high-quality protein. The following overview shows the average selenium content of some popular varieties per 100 grams:

• Tuna: approx. 82 µg
• Herring: approx. 45 µg
• Sardines: approx. 50 µg
• Salmon: approx. 38 µg
• Shrimp: approx. 40 µg

These values ​​clearly show that regular fish consumption makes a significant contribution to meeting your selenium requirements.

Practical tips for consumption

To make the most of the benefits of fish while minimizing potential drawbacks, you should keep a few things in mind:

• Regularity is key: Integrate about two to three fish meals per week into your diet. This ensures a continuous supply of selenium.
• Prefer smaller fish: Smaller species such as herring or sardines are at the beginning of the food chain and tend to accumulate fewer heavy metals than large predatory fish such as tuna.
• Pay attention to sustainability: Prefer fish from sustainable catches, recognizable by the MSC label, to protect marine ecosystems.
• Practical alternatives: Canned fish such as tuna or sardines in their own juice or olive oil is a quick and durable option for a selenium-rich meal.

How well your body absorbs and utilizes nutrients like selenium also depends on your genetic predisposition. Nutrigenetics explores precisely these connections and can help you tailor your diet even more precisely to your individual needs.

3. Meat and offal

For those who don't follow a strictly plant-based diet, meat, and especially offal, is an excellent source of selenium. While plant-based foods are highly dependent on the selenium content of the soil, animal products often provide a more consistent supply of this important trace element. Beef, pork, and poultry reliably supply selenium, with offal such as liver and kidneys considered veritable nutrient powerhouses.

The selenium content in muscle meat typically ranges between 10 and 40 µg per 100 grams. However, offal sets the bar significantly higher: beef liver, for example, can contain up to 55 µg per 100 grams. This means that just one serving of liver can cover a large portion of the daily requirement and also provides important nutrients such as vitamins A and B12, as well as iron. This makes meat and offal an essential component of a balanced diet to ensure adequate selenium intake.

The power of meat and offal: Selenium content in detail

Animal products play an important role in meeting the need for many micronutrients, including selenium. Traditional German cuisine, featuring dishes like liver dumplings or fried liver, has always utilized these nutrient-rich foods. Even in modern dietary approaches like the Paleo diet, offal is valued for its high nutrient density. Athletes also benefit from lean meat, which provides not only high-quality protein but also valuable selenium for muscle function and recovery.

Practical tips for consumption

To optimally integrate meat and offal into your diet, follow these recommendations:

• Use offal strategically: A portion of offal (approx. 100-150g) once or twice a month is sufficient to benefit from the high nutrient density without overdosing on other nutrients.
• Pay attention to origin: Choose meat from pasture-raised animals or organically grown meat. Animal feed has a direct impact on the selenium content of the meat, and species-appropriate husbandry often leads to a better nutritional profile.
• Choose lean options: Skinless poultry, lean beef or pork tenderloin are excellent sources to control saturated fat intake while also providing selenium.
• Combine wisely: Supplement your meat-based meals with plant-based food sources of selenium, such as broccoli or lentils, to obtain a wide range of nutrients and antioxidants.

Your body's ability to protect itself from free radicals depends on your genetic makeup. The mybody-x Skincare DNA Metabolism Test analyzes your genes and shows you how efficiently your antioxidant defense systems are working. This way, you'll find out if you have an increased need for nutrients like selenium to optimally support your cells.

4. Eggs

Eggs are an everyday, versatile, and readily available source of selenium. Valued as a staple food in many cuisines worldwide, they offer a reliable way to replenish selenium levels. Most of the selenium is concentrated in the yolk, which is why consuming the whole egg is crucial for optimal nutrient absorption.

The selenium content in eggs is considerable: an average-sized egg (approx. 60 g) provides between 15 and 30 µg of selenium. The exact amount can vary and depends heavily on the hens' diet. Hens that receive selenium-rich feed also lay eggs with a higher selenium content. Therefore, eggs are an excellent addition to a balanced diet and support important bodily functions such as the immune system and thyroid health.

The power of ice: Selenium content in detail

Eggs are not only an excellent source of protein, but also an important source of selenium . Bodybuilders have long valued them for muscle growth, but they are also valuable for micronutrient intake. Just two eggs for breakfast, as is common in many Mediterranean cultures, can make a significant contribution to meeting daily selenium requirements and are therefore often recommended in nutrition plans by fitness apps.

Adequate selenium intake is particularly important for the thyroid gland. This trace element is involved in the conversion of thyroid hormones and protects tissue from oxidative stress. Learn more about the role of diet in hypothyroidism .

Practical tips for consumption

Eggs are easy to incorporate into your diet. With a few simple tips, you can maximize their benefits:

• Meeting your needs: Just two eggs cover about 50-80% of the recommended daily requirement of selenium.
• The yolk is crucial: Don't skip the yolk, because this is where most of the valuable selenium and other important nutrients are found.
• Prioritize quality: Free-range or organic eggs often come from hens with a more varied diet, which can lead to a higher nutrient content.
• Versatile preparation: Whether boiled, fried or as an omelet – the method of preparation has little influence on the selenium content.
• Combine wisely: Combine eggs with other selenium-rich foods such as whole-grain bread or mushrooms to optimize your intake.

Your body's ability to utilize nutrients like selenium and protect itself from harmful influences is also genetically determined. The Skincare DNA Metabolism Test from mybody-x can show you how your body reacts to environmental factors and whether you have an increased need for protective antioxidants to keep your cells healthy.

5. Grains and whole grain products

Grains and whole-grain products made from them, such as bread, pasta, or oatmeal, are a staple food in many cultures and can make an important contribution to daily selenium intake. Unlike Brazil nuts, however, the selenium content is not consistently high, but depends largely on the concentration of this trace element in the soil where the grain is grown.

The selenium content in grains can vary considerably, from negligible amounts to significant values ​​exceeding 60 µg per 100 grams. Grains from North America, particularly from certain regions of the USA and Canada, grow in selenium-rich soils and therefore often contain significantly more selenium than European grains. Nevertheless, whole grain products are a relevant source of dietary selenium due to their regular consumption.

The role of the soil: Selenium content in detail

Choosing the right product can make a big difference. Crucial factors are not only the type of grain, but above all its origin and processing. Whole grain products are always the better choice, as selenium is primarily concentrated in the outer layers of the grain, which are removed during the production of white flour. Countries like Finland even intentionally enrich their fertilizers with selenium to increase the content in domestically produced goods and ensure adequate selenium intake for their populations. A whole grain-based diet can therefore contribute moderately, but steadily, to meeting selenium requirements.

Practical tips for consumption

To get the most selenium from grains, you can integrate some simple strategies into your daily routine.

• Choose whole grains: Consistently opt for whole-grain bread, whole-grain pasta, and brown rice instead of refined varieties. This way, you not only ensure you get more selenium, but also valuable fiber and B vitamins.
• Consider the origin: If possible, pay attention to the origin of the grain. Products made from North American durum wheat may have a higher selenium concentration.
• Smart combinations: Start your day with oatmeal, which is a good basic source of selenium. Top your muesli with wheat germ or sunflower seeds to further increase the selenium content.
• Increase bioavailability: Soaking whole grains or oatmeal overnight can help break down phytic acid, which can improve the body's absorption of minerals such as selenium.

Adequate selenium intake is essential for protection against oxidative stress. Your individual needs and how well your body utilizes these protective mechanisms are also genetically determined. The Skincare DNA Metabolism Test from mybody-x analyzes your genetic predisposition and reveals how efficiently your skin is naturally protected against free radicals and whether you should place a special focus on antioxidant nutrients.

6. Legumes and lentils

Legumes such as lentils, beans, chickpeas, and soybeans are a cornerstone of a balanced diet and play a key role as plant-based sources of selenium. They are especially essential for vegetarians and vegans to meet their needs for this important trace element. Selenium content can vary depending on the variety and, above all, on the soil in which they were grown, highlighting their versatility.

While selenium content varies greatly depending on the growing region, lentils make a reliable contribution to daily intake. For example, they contain approximately 10 to 30 µg of selenium per 100 grams, which already covers a significant portion of the recommended daily allowance. Furthermore, they are rich in protein, fiber, and other important minerals such as iron and zinc, making them a nutrient-dense powerhouse.

The power of pulses: Selenium content in detail

Legumes are more than just a side dish; they form the basis of countless dishes worldwide. In Indian cuisine, lentil dal dishes are a primary source of protein and selenium. Vegan athletes often rely on a combination of different legumes to meet their nutritional goals. They are also firmly established in Mediterranean cuisine, for example in the form of hummus made from chickpeas or in salads, and contribute to the supply of essential nutrients.

Practical tips for consumption

There are a few simple tricks to get the most out of legumes and make optimal use of their nutrients.

• Preparation is key: Soak dried legumes overnight. This not only shortens the cooking time but also improves their digestibility and the absorption of the nutrients they contain.
• Combine them wisely: Regularly incorporate them into curries, stews, salads, and soups. Combining them with vitamin C-rich foods like bell peppers or lemon juice can improve the absorption of plant-based iron.
• Utilize diversity: Combine different varieties such as red lentils, black beans and chickpeas to obtain a wider range of nutrients and amino acids.

Your body's ability to effectively utilize antioxidant minerals like selenium for cell protection is partly genetically determined. A targeted analysis, such as the Skincare DNA Metabolism Test from mybody-x, can provide valuable insights into how well your skin is naturally protected against oxidative stress. This will help you determine whether you should focus on selenium-rich foods like legumes to support your skin health from within.

7. Mushrooms

Mushrooms are true all-rounders in the world of selenium-rich foods. Varieties such as button mushrooms, shiitake, or porcini mushrooms can contain a considerable amount of selenium, thus offering an excellent plant-based source of this important trace element. Their special ability lies in absorbing selenium directly from the soil or the substrate on which they grow and converting it into organic compounds that are readily available to the body.

The selenium content varies greatly depending on the variety and growing conditions, ranging from 5 µg to over 40 µg per 100 grams. Specially bred, selenium-enriched mushrooms can reach even higher levels. Furthermore, mushrooms are one of the few non-animal sources of vitamin D, making them a particularly valuable component of a balanced diet, especially during the months with less sunshine.

The power of mushrooms: Selenium content in detail

Mushrooms are not only valuable for their selenium content, but are also popular as a low-calorie and versatile meat substitute. They provide valuable nutrients and enrich the diet in a delicious way. In Asian cuisine, shiitake mushrooms are traditionally prized not only for their flavor, but also for their health-promoting properties. Vegetarian restaurants utilize the meaty texture of mushrooms to create savory dishes with an added nutritional boost.

Practical tips for consumption

To get the most out of mushrooms and support your selenium intake, there are a few simple tricks.

• Use dried mushrooms: Dried mushrooms, especially shiitake, have a higher nutrient concentration. Even a small amount in sauces or soups can significantly increase the selenium content of your meal.
• Let them soak up the sun: If you place fresh mushrooms in the sun with the underside facing up for about 15-30 minutes before preparation, their vitamin D content can multiply naturally.
• Prepare gently: Wash mushrooms only briefly or clean them with a brush. Prolonged soaking can wash away water-soluble nutrients.
• Prioritize quality: Opt for organic mushrooms from controlled cultivation. Here you can be sure that the growing medium is free of unwanted substances.

How well your body can utilize antioxidants like selenium to protect against oxidative stress is also genetically determined. The Skincare DNA Metabolism Test from mybody-x analyzes your genetic predisposition and reveals how well your skin is naturally protected and whether targeted supplementation with nutrients like selenium could be particularly beneficial for you.

8. Nuts and seeds

While Brazil nuts are the undisputed champions of selenium, a wide variety of other nuts and seeds makes an excellent addition to ensure a diverse selenium intake. They provide more moderate, yet still valuable amounts of this important trace element and further enrich your diet with healthy fats, proteins, fiber, and other micronutrients.

Sunflower seeds deserve special mention, as they contain up to 80 µg of selenium per 100g, meaning a large handful can cover an adult's daily requirement. Cashews (approx. 20 µg/100g), chia seeds (approx. 15 µg/100g), and flax seeds (approx. 10 µg/100g) are also reliable sources that should be regularly included in a balanced diet. These foods are not only rich in selenium but also support heart health and digestion.

Variety for your selenium supply

Unlike the highly concentrated Brazil nut, other nuts and seeds allow for more generous consumption, making them more versatile in everyday cooking. They are ideal ingredients for muesli, salads, or as a nutritious snack. For example, athletes use nut mixes for a quick energy boost, while in vegan cuisine, ground flaxseeds not only serve as an egg substitute but also provide a selenium supplement.

This variety of food sources of selenium makes it easy to meet your daily needs without having to rely on a single product. Learn more about the importance and best sources of essential vitamins and minerals on our blog.

Practical tips for consumption

To get the most out of nuts and seeds, follow these tips:

• Mix for more nutrients: Combine different varieties to consume a wider range of nutrients. A handful (approx. 30g) of a nut and seed mix is ​​an ideal daily snack.
• Incorporate into meals: Stir sunflower seeds, chia seeds or flax seeds into your yogurt, smoothie or sprinkle them over your salad to easily increase the nutritional value.
• Proper storage: Store nuts and seeds in a cool, dry, and dark place, ideally in the refrigerator. This prevents the valuable unsaturated fats from becoming rancid.
• Improve digestibility: Soaking seeds such as chia or flax seeds overnight can improve nutrient absorption and tolerability.

How well your body can utilize antioxidants like selenium to protect your cells is also genetically determined. The Skincare DNA Metabolism Analysis from mybody-x provides insights into the strength of your natural protection against oxidative stress and whether a targeted intake of selenium-rich foods could be particularly beneficial for your skin.

Selenium content comparison of the 8 food groups

🔄 Implementation complexity	💡 Resource requirements	📊 Expected results	🎯 Ideal Use Cases	⭐ Main advantages	⚡ Key notes
Brazil nuts: Very easy (ready to eat)	Minimal (1-2 nuts daily)	Very high selenium supply (above average)	Vegan diet, rapid selenium intake	Highest natural selenium content, additional nutrients	Limit 1-2 nuts per day, store in the refrigerator
Fish & Seafood: Medium (Preparation required)	Medium to high (regular fish purchases)	High selenium intake plus omega-3, protein-rich	Heart-healthy diet, moderate intake, athletes	Good bioavailability, versatile preparation options	Look for the MSC seal, pay attention to heavy metals
Meat & Offal: Medium	Resources (regular shopping, preparation)	Reliable source of selenium, high protein content	Traditional dishes, protein-rich food	Rich in B vitamins and high-quality protein	Pay attention to portion sizes and fat content, and prefer organic.
Eggs: Very simple	Low (Inexpensive, store-bought)	Moderate selenium intake, complete protein source	Vegetarian diet, cost-effective source	Versatile, long-lasting	Eat the egg yolk too, pay attention to its origin
Grains & Whole Grains: Low to medium	Low to medium (depending on the growing region)	Variable selenium intake, basic diet	Vegetarians, basis of nutrition	Fiber, carbohydrates, affordable	Choose whole grains, pay attention to origin
Legumes & lentils: Medium to high	Means (soaking, boiling)	Moderate source of selenium, high protein and fiber concentration	Vegan/vegetarian diet	Sustainable, long storage life	Soaking improves absorption; be aware of potential bloating.
Mushrooms: Medium to high	Resources (buy fresh, store correctly)	Variable selenium intake, additional vitamin D	Vegetarians, culinary diversity	Low in calories, umami flavor	Prefer organic mushrooms, sauté briefly
Nuts & Seeds (excluding Brazil nuts): Very simple	Low to medium (as a snack or ingredient)	Moderate selenium intake, healthy fats, antioxidants	Snacks, varied diet	Long shelf life, plant-based source	Store in a cool place, observe portion control

From knowledge to action: How to truly understand your selenium status

You now have a comprehensive list of the best foods containing selenium . From the powerful Brazil nut to protein-rich fish and eggs, and plant-based sources like lentils and mushrooms – there are many ways to incorporate selenium into your diet. We've seen that selenium is not just a trace element, but an essential building block for your thyroid health, your immune system, and the protection of your cells from oxidative stress.

But simply knowing about foods containing selenium is only the first step. The crucial question is: How much of it actually reaches your body, and how well can it utilize it? This is where individual factors come into play, determining the success of your nutritional strategy.

From general advice to personal precision

A balanced diet is the foundation, but every body is unique. Your genetic predisposition, your metabolism, and your individual absorption capacity determine how nutrients like selenium affect your system. This personalized approach is particularly important when dealing with complex issues like skin health.

Selenium is a powerful antioxidant that protects skin cells from damage caused by free radicals – one of the main causes of premature skin aging. But is your skin optimally benefiting from the selenium you consume? Or does your body perhaps need more targeted support because your genetic predisposition signals a higher requirement?

Instead of remaining in the dark and following general recommendations, you can get precise answers. The mybody®x Skincare DNA Metabolic Analysis goes beyond general nutritional advice. It analyzes your genes to show you how your body processes nutrients and what specific needs your skin has. You won't receive generic advice, but a scientifically sound, personalized roadmap.

And so the circle is complete: You combine knowledge about the best foods with selenium with a deep understanding of your body's unique needs. This holistic approach empowers you to take full control of your health and not just act, but act in a targeted and effective way.

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Are you ready to go beyond general nutrition advice and discover your individual needs? With a mybody x blood test, you can precisely determine your current selenium status and ensure that your diet truly aligns with your goals. Find out what your body needs now: mybody x blood test .