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Selenium

Selenium is a mineral that protects our body against damage by acting as an anti-oxidant. Selenium helps to regulate blood pressure and keep our immune system healthy.

How much selenium do we need?

Age (years)

RDI* Selenium (µg/day)

Infants

7-12 months

15

Children

1-3

25

4-8

30

9-13

50

Boys

14-18

70

Girls

14-18

60

Men

19-70+

70

Women

19-70+

60

Pregnant women

14-50

65

Breastfeeding women

14-50

75

Which foods contain selenium?

Foods rich in Selenium

Selenium (ug)

1 brazil nut

48

1 poached egg

21

1/2 baked hoki fillet

84

100g tuna ( in water)

47

1 grilled fillet steak

21

100g raw button mushrooms

13

1 cup natural muesli

13

1 cup cooked pasta

26

Look to include selenium rich foods such as nuts and seeds, mushrooms, eggs, fish or grain-based foods like muesli and pasta in your weekly diet to ensure you have plenty.

How much do we need to eat?

A diet rich in the foods above should meet the selenium needs of most people. You can easily get all the selenium you need from just one Brazil nut, but it is best not to eat more than 2 or 3 per day on a regular basis to avoid selenium toxicity. 

Selenium toxicity

As with other trace elements, more is not necessarily better. Too much selenium can be harmful to your body, so you should take selenium supplements only when advised by your doctor.

Last modified: 
24/08/20