Mineral
Selenium
Recommended Daily Allowance: 55 mcg
Selenium is a powerful antioxidant and thyroid protector. Part of 25 selenoproteins.
✅ Health Benefits
- Antioxidant protection (glutathione peroxidase)
- Thyroid health
- Immune support
- Protection from oxidative stress
- Male fertility
⚠️ Deficiency Signs
- Keshan disease (cardiomyopathy)
- Weakened immunity
- Thyroid problems
🛑 Excess
- Selenosis: garlic breath, hair loss, nausea (>400 mcg)
🏆 Top Sources in НейроДиет Database
Brazil nuts (30g)
30g
150 mcg
30g
Tuna steak (150g)
150g
90 mcg
150g
Fried tilapia (150g)
150g
78 mcg
150g
Mussels in white wine (150g)
150g
68 mcg
150g
Baked halibut (150g)
150g
68 mcg
150g
Baked mackerel (150g)
150g
65 mcg
150g
Barilla Spaghetti (portion, dry)
100g
63 mcg
100g
Tuna (canned in water, 100g)
100g
60 mcg
100g
Canned tuna in oil (100g)
100g
60 mcg
100g
Boiled lobster (150g)
150g
60 mcg
150g
💡 Interesting Facts
- 1 Brazil nut = 70–90 mcg selenium (daily requirement!)
- Russia is a low-selenium soil zone
- Fish, meat, eggs are reliable sources
Other Nutrients
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