Selenium might not be the first thing you think about when it comes to essential nutrients, but this powerhouse mineral plays a vital role in keeping your body running smoothly. From supporting thyroid health to boosting immunity and reducing inflammation, selenium works behind the scenes to keep your cells, organs, and brain functioning at their best.

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The challenge? Your body doesn’t make selenium on its own. That means you need to get it from your diet—but not all foods are rich in selenium. In fact, selenium levels in food depend largely on soil quality, which varies by region. This variation in soil quality affects dietary selenium intake, making it crucial to consider regional differences when evaluating your selenium sources. If you’re not eating the right foods (or if your local produce lacks selenium due to poor soil), you could be missing out on one of the most important trace minerals for optimal health. In such cases, dietary supplements can be an effective way to ensure adequate selenium intake, especially in regions with selenium-poor soil.

So, where do you get selenium? Let’s break down the top 11 best selenium-rich food sources and a surprise 12th source, along with why they matter and how they support your body’s overall health.

What is Selenium and Why Does It Matter?

Selenium is a trace mineral, meaning you don’t need much of it—but the small amount your body does need is absolutely critical. It plays a direct role in thyroid function, immune defense, heart health, and even cognitive performance.

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Unlike some other nutrients, selenium isn’t produced naturally by the body—it must come from food. The challenge is that selenium content in food varies depending on the soil it’s grown in. Some regions have selenium-rich soil, while others have selenium-poor soil, meaning people in different areas may get drastically different amounts from their diet.

How Does Selenium Benefit Your Body and Prevent Selenium Deficiency?

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✔ Essential for Thyroid Function – Selenium helps convert thyroid hormones into their active forms and protects the thyroid gland from oxidative stress. A deficiency can contribute to thyroid disease, including Hashimoto’s thyroiditis and Graves’ disease.

✔ Boosts Immune Function & Reduces Inflammation – Selenium supports the production of antioxidants, which fight free radicals and protect cells from damage. It also plays a role in reducing inflammation throughout the body. Selenium supplementation has been studied for its potential benefits and limitations in various health conditions, including cancer and HIV. While some studies suggest it may help mitigate chemotherapy side effects or improve health outcomes for people living with HIV, the overall clinical evidence remains inconclusive.

✔ Protects Against Cardiovascular Disease – Selenium has been shown to lower the risk of heart disease by reducing oxidative stress, improving blood circulation, and supporting healthy cholesterol levels.

✔ Supports Brain Health & Cognitive Function – Low selenium levels have been linked to an increased risk of Alzheimer’s disease and other neurodegenerative disorders. Maintaining adequate selenium levels helps protect neurons and support memory.

✔ Improves Male Fertility – Selenium plays a role in sperm health and motility, making it essential for reproductive function in men.

Now that we understand why selenium is so important, let’s explore 12 of the best food sources that provide this crucial mineral.

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1. Brazil Nuts – The Selenium Superfood (But Watch Out!)

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The King of Selenium Sources
If there’s one food that dominates in selenium content, it’s Brazil nuts. These rich, buttery nuts contain the highest selenium concentration per serving of any food. Just one or two Brazil nuts can exceed your entire daily selenium requirement.

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However, there’s a catch—because Brazil nuts absorb selenium from the soil, their selenium levels can vary widely. This means that while they can prevent selenium deficiency, they can also cause toxicity if you eat too many. For those concerned about the variability in selenium content and the risk of toxicity, selenium supplements can be a more controlled alternative.

Why Does It Matter?

• A single Brazil nut contains 68-91 mcg of selenium, often exceeding the daily recommended amount.
• Packed with healthy fats and antioxidants that support heart health and brain function.
• Selenium toxicity can occur if you eat too many, leading to brittle nails, hair loss, and a metallic taste in the mouth.

Safe Intake Recommendation: Stick to 1-3 Brazil nuts per day for a selenium boost without overloading your system.

2. Wild-Caught Salmon – A Heart-Healthy Selenium Source

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A Perfect Combo of Selenium and Omega-3s
Seafood is one of the richest sources of selenium, and wild-caught salmon is a powerhouse in more ways than one. Not only does it provide a significant amount of selenium, but it’s also one of the best sources of omega-3 fatty acids, which support heart health, brain function, and inflammation control.

Why Does It Matter?

• 3.5 ounces of salmon delivers around 40 mcg of selenium—over half your daily needs.
• Rich in astaxanthin, a powerful antioxidant that supports skin health and longevity.
• Omega-3s in salmon reduce inflammation and improve cardiovascular health.

Bonus Tip: Not into salmon? Try sardines, halibut, tuna, shrimp, or oysters for similar selenium benefits.

3. Beef Liver – A Nutrient Goldmine for Selenium and More

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One of the Most Nutrient-Dense Foods on the Planet
Beef liver is often overlooked, but it’s one of the most nutrient-dense foods available. It’s rich in selenium, iron, Vitamin A, B vitamins (including Vitamin B12), and high-quality protein. If you’re looking for a natural way to increase energy levels, improve red blood cell production, and support immune function, liver should be on your radar.

Why Does It Matter?

• A 3-ounce serving of beef liver provides 28 mcg of selenium, covering half your daily requirement.
• Rich in vitamin A, which supports eye health, immunity, and skin regeneration.
• Contains iron and B12, which are essential for red blood cell production and energy metabolism.

Pro Tip: If the taste of liver isn’t appealing, try blending it into ground beef for an easy, nutrient-packed meal.

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4. Cottage Cheese – A Vegetarian-Friendly Selenium Source

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The Dairy Alternative for Selenium Seekers
When people think of selenium, they often think of meat and seafood, but creamy cottage cheese is actually an underrated and valuable dietary source—especially for vegetarians actively looking for reliable selenium-rich options.

Why Does It Matter?

• One cup of cottage cheese provides about 20 mcg of selenium.
• Packed with casein protein, which is slow-digesting and great for muscle recovery.
• Contains probiotics, which support digestion and gut health.

Alternative Option: Greek yogurt also contains selenium, but in slightly lower amounts.

5. Eggs – A Versatile Source of Selenium for Daily Nutrition

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Affordable, Accessible, and Packed with Nutrients
Eggs are a staple in many diets—and for good reason. Not only do they provide high-quality protein and essential vitamins, but they also offer a decent amount of selenium, making them an excellent choice for everyday nutrition.

Why Does It Matter?

✔ One large egg contains about 15 mcg of selenium, contributing to daily intake.
✔ Rich in choline, which supports brain health and cognitive function.
✔ Contains antioxidants like lutein and zeaxanthin, which protect eye health.

Pro Tip: For maximum selenium content, opt for pasture-raised or organic eggs, as their nutrient profile is often superior.

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6. Sunflower Seeds – A Plant-Based Selenium Boost

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A Crunchy Snack That Packs a Nutrient Punch
For those following a plant-based or vegetarian diet, roasted sunflower seeds are one of the best natural non-animal sources of selenium. They’re also loaded with healthy fats, fiber, and essential Vitamin E, supporting overall heart health.

Why Does It Matter?

✔ One ounce (28g) of sunflower seeds provides about 19 mcg of selenium, covering a good portion of daily needs.
✔ Rich in Vitamin E, a powerful antioxidant that supports skin and heart health.
✔ Great for snacking or adding to salads, yogurt, or smoothies.

Bonus Tip: Opt for unsalted, raw sunflower seeds for maximum health benefits without excess sodium.

7. Brown Rice – A Whole Grain Option for Selenium Intake

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A Healthy Carb with More Than Just Fiber
Brown rice is a staple in many healthy diets and offers a reliable natural source of selenium, especially for those looking for wholesome plant-based options. Plus, it’s packed with fiber, keeping digestion and metabolism in check.

Why Does It Matter?

✔ 1 cup of cooked brown rice contains about 19 mcg of selenium, making it a great daily addition.
✔ Whole grains like brown rice help regulate blood sugar and keep energy levels steady.
✔ Provides magnesium and B vitamins, further supporting metabolism and energy production.

Pro Tip: If you’re not a fan of brown rice, quinoa and whole wheat bread also provide selenium.

8. Chicken – A Lean Protein with Essential Minerals

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Selenium, Protein, and B Vitamins in Every Bite
Chicken, especially the breast and thigh portions, is a fantastic natural source of selenium and other essential nutrients. It’s also high in lean protein, making it an ideal choice for muscle maintenance, recovery, and sustained energy.

Why Does It Matter?

✔ A 3.5-ounce serving of chicken provides about 22-25 mcg of selenium.
✔ High in lean protein, which supports muscle growth and satiety.
✔ Contains B6 and niacin, which boost metabolism and brain function.

Pro Tip: Grilled or roasted chicken offers the most nutritional benefits—avoid deep-fried options with unhealthy oils.

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9. Tuna – A Nutrient-Dense Seafood Powerhouse

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A Convenient Source of Selenium and Omega-3s
Tuna, whether fresh or canned, is packed with beneficial selenium, naturally making it one of the easiest and most efficient ways to meet your daily nutritional intake.

Why Does It Matter?

✔ A 3.5-ounce serving of tuna provides 60-70 mcg of selenium, exceeding the daily requirement.
✔ Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✔ Low in calories and high in protein, making it ideal for weight management.

Bonus Tip: If consuming canned tuna, opt for wild-caught and BPA-free packaging for a cleaner option.

10. Pork – A Selenium-Rich Meat for Balanced Nutrition

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A Flavorful Protein with Metabolism-Boosting Benefits
Pork, particularly lean cuts like pork chops or tenderloin, provides a solid nutritional dose of selenium while offering a good balance of protein, healthy fats, and essential vitamins and minerals for overall muscle strength and wellness.

Why Does It Matter?

✔ A 3.5-ounce serving of pork delivers around 33 mcg of selenium.
✔ Rich in thiamine (Vitamin B1), which supports energy metabolism.
✔ Contains iron and zinc, which aid in immune function and recovery.

Pro Tip: Stick to grilled, roasted, or baked preparations—avoid processed options like bacon or sausages, which contain preservatives.

11. Mushrooms – A Surprising Selenium-Boosting Superfood

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A Vegan-Friendly Option That Packs a Punch
Certain types of mushrooms—especially white button mushrooms, portobello, and shiitake—offer a respectable natural amount of selenium while also delivering powerful antioxidants and immune-boosting properties.

Why Does It Matter?

✔ One cup of cooked mushrooms provides around 12 mcg of selenium.
✔ Supports immune health with beta-glucans and antioxidants.
✔ Low in calories and high in fiber, making it great for digestion.

Pro Tip: Pair mushrooms with garlic and olive oil for an even greater anti-inflammatory boost.

12. Sport Formula Multivitamin Powder – The Ultimate Selenium Solution

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The Easiest Way to Get Your Daily Selenium

Whole foods are the best way to get selenium, but let’s be honest—busy schedules, dietary restrictions, and inconsistent food quality can make it tough to meet your daily intake. If you’re not eating enough selenium-rich foods daily, a high-quality multivitamin powder like Sport Formula can bridge the nutritional gap and ensure you're getting the right nutrients.

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Unlike synthetic supplements, which can be harder for the body to absorb, Sport Formula’s cold-processed multivitamin powder delivers bioavailable raw selenium in a fast and highly absorbable form. Because it’s a powder, your body can absorb the essential nutrients more quickly than with traditional pills or tablets, which take longer to break down in your digestive system.

Why Does It Matter?

• Cold-processed and raw nutrients for maximum absorption, ensuring your body gets all the nutrients without losing potency.
• Contains selenium plus essential B vitamins, antioxidants, and electrolytes, supporting thyroid health, immune function, and overall performance.
• No artificial fillers, synthetic ingredients, or unnecessary additives—just pure, high-quality nutrition.
• Sublingual delivery – Just tear open a packet of Sport Formula multivitamin powder and pour it into your mouth for rapid absorption, bypassing the digestive delays of pills.
• Versatile consumption – Mix it into water, juice, or your favorite smoothie for a refreshing, nutrient-packed boost.

Pro Tip: If you want maximum absorption, use the sublingual method—tear open a packet of Sport Formula, pour it directly into your mouth, and let your body absorb the nutrients instantly. Need a quick on-the-go solution? Mix a scoop into water, your favorite drink or smoothie and fuel up anytime, anywhere.

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Final Thoughts

Selenium may not be as famous as Vitamin D or protein, but it’s just as essential for your overall well-being. Whether you’re getting it from Brazil nuts, seafood, beef liver, or a high-quality supplement like Sport Formula, keeping your selenium levels optimized can protect your thyroid, boost your immune system, and enhance cognitive function.

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Now the question is—which selenium-rich food or supplement are you adding to your diet first?

Want to make selenium intake effortless? Try Sport Formula’s Multivitamin Powder and experience the fastest, most effective way to get your daily selenium.

Read the full list of multivitamin powder benefits in our article, What Are the Benefits of Powdered Vitamins - A Detailed Guide“ to learn more.