Fruits With Selenium

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Fruits With Selenium is an attractive option for you when it comes to the fruits that contain selenium. The selenium will help in different ways depending on which type of fruit you are taking. When you need your daily dose of fruits, make sure to choose the ones that contain selenium. The list of fruits below will give you clarity based on which one to choose when it comes to selenium content. Make sure you do not skip any food as each of them has a dose of nutrients for your body to take advantage of. Here we go:

Fruits With Selenium

Fruits With Selenium

Selenium is a mineral that works as an antioxidant, protecting cells from the damaging effects of free radicals. Many foods, including meat, seafood and certain grains, are rich in selenium. You’ll get some selenium from a variety of fruits; however, fruits are not the best sources of selenium, since its content is relatively low in this nutrient.

Fruit Sources

You’ll get some selenium from a fresh banana. A small banana that weighs about four ounces offers about 1.2 micrograms of selenium. One cup of diced raw mango sneaks one microgram of selenium into your diet. Avocados add a tiny amount of selenium into your meal and provide .1 micrograms per one-ounce serving. Raw blackberries contain .6 micrograms per cup, while the same serving size of fresh blueberries has .1 micrograms. Snacking on a medium five-ounce orange on your afternoon break provides about .7 micrograms of selenium.

More Selenium-Rich Fruits

White grapefruit is relatively high in selenium, as compared to other fruits. Half a white grapefruit, which weighs about four ounces, provides 1.7 micrograms of selenium. Pink grapefruit has a minimal .1 micrograms for the same portion. One cup of red or green grapes, which amounts to about 30 grapes, offers .2 micrograms of the mineral. A medium-sized kiwi also contains .2 micrograms. While you’re unlikely to eat an entire raw lemon, you can pack a small amount of selenium into your meal by squeezing a fresh lemon on your salad. Juicing an entire lemon adds approximately .2 micrograms of selenium into your diet. One cup of cubed cantaloupe offers .6 micrograms, while the same serving size of cubed honeydew provides double that amount.

Other Fruit Foods

Kick-start your daily selenium intake by enjoying a glass of 100-percent juice with your breakfast. Eight ounces of orange juice has .2 micrograms of selenium, pineapple juice offers .3 micrograms per one-cup, and unsweetened white grapefruit juice contains .2 micrograms per eight-ounce glass. Dried apricots add a small amount of selenium to your diet. Ten dried apricot halves offer approximately .8 micrograms of selenium. One cup of unsweetened applesauce has about the same amount of selenium. Canned sweetened cranberry sauce provides .2 micrograms from a two-ounce slice.

Selenium Recommendation

Adult men and women have the same selenium requirements of 55 micrograms per day, according to the Office of Dietary Supplements. During reproductive years, women may need more selenium. If you are pregnant, your recommendation goes up to 60 micrograms, which increases further to 70 micrograms while breast-feeding. Selenium is toxic at high doses, although you are unlikely to overdose from food alone. If you take a multivitamin or selenium supplement, you should not have more than 400 micrograms of selenium per day, from both food and supplements.

 Foods Rich in Selenium

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What is selenium?

Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States.

Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you:

  • are receiving dialysis
  • are living with HIV
  • have a gastrointestinal condition, such as Crohn’s disease

In addition, those with Graves’ disease or hypothyroidism need to pay special attention to their selenium intake as it serves a protective role for the thyroid.

How much selenium do I need?

While too little selenium can cause serious health problems, too much selenium can also be toxic. Follow these guidelines from the National Institutes of HealthTrusted Source to determine how much selenium is right for you:

AgeRecommended daily amount of selenium
Over 14 years55 mcg
9 to 13 years40 mcg
4 to 8 years30 mcg
7 months to 3 years20 mcg
Birth to 6 months15 mcg

Women who are pregnant or lactating need up to 60 mcg of selenium per day.

Keep reading to learn which foods provide the most selenium.

1. Brazil nuts

Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.

2. Fish

Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium. This is followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg.

3. Ham

Many health-conscious eaters avoid ham due to its high salt content. However, it provides about 42 mcg of selenium per 3 oz serving, or 60 percent of the recommended daily intake for adults.

4. Enriched foods

Some products, including pastas, whole wheat breads, and whole grain cereals, are enriched or fortified with selenium and other minerals. The amount of selenium in these products will vary, but you can typically get up to 40 mcg per 1 cup serving of noodles or cereal, and about 16 mcg from 2 slices of whole grain toast. Just make sure you balance enriched foods with plenty of whole, plant-based foods for optimal nutrition.

Watch this video to learn the benefits of vitamin D, plus information about downsides, how much you need, and foods that are rich in vitamin D.

5. Pork

Three ounces of lean pork contain about 33 mcg of selenium.

6. Beef

The selenium content of beef depends on the cut, but a bottom round beef steak will provide you with about 33 mcg. Beef liver provides about 28 mcg, and ground beef offers about 18 mcg.

7. Turkey

You can get 31 mcg of selenium from 3 oz of boneless turkey. Eat a turkey sandwich on fortified whole wheat bread for extra selenium.

8. Chicken

Chicken will give you about 22 to 25 mcg of selenium per 3 oz of white meat. This translates to a serving that’s similar in size to a deck of cards, making it an easy way to add some selenium to your diet.

9. Cottage cheese

One cup of cottage cheese provides about 20 mcg, or 30 percent of your daily recommended intake of selenium.

10. Eggs

One hard-boiled egg provides about 20 mcg of selenium. Don’t like hard-boiled? No worries, go for eggs cooked any way you like, and you’ll still get a dose of selenium.

11. Brown rice

One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. Enjoy this grain with your favorite 3 oz portion of chicken or turkey to get up to 50 mcg of selenium — almost the entire recommended daily amount for adults. You can also substitute rice for barley which provides 23mcg per 1/3 cup serving.

 foods high in selenium

Selenium is a trace element, or nutrient, that the body needs to stay healthy. The best sources of selenium include some nuts, fish, and poultry.

Keep reading to learn more about selenium and why we need it, as well as 15 foods that contain this important nutrient.

What is selenium?

Close up of high selenium food.

Selenium is a trace element, or nutrient, that humans need to stay healthy. It plays a role in many bodily processes, including:

  • reproduction
  • the function of the thyroid gland
  • production of DNA
  • protecting the body from free radicals, which are unstable cells that move around the body and can increase the risk of diseases, including cancer
  • protecting the body from infection

Why do we need it?

The amount of selenium people need depends on their age. Other factors include whether they are pregnant, or if they are breastfeeding. According to the National Institutes of Health (NIH), the recommended daily amountsTrusted Source are:

  • birth to 6 months: 15 micrograms (mcg)
  • infants 7–12 months: 20 mcg
  • children 1–3 years: 20 mcg
  • children 4–8 years: 30 mcg
  • children 9–13 years: 40 mcg
  • teenagers 14–18 years: 55 mcg
  • adults: 55 mcg
  • a person who is pregnant: 60 mcg
  • a person who is breastfeeding: 70 mcg

Selenium deficiency is rare in the United States. However, it can happen, and can lead to:

  • Keshan disease, which is a type of heart disease
  • infertility in men
  • Kashin-Beck disease, which is a type of arthritis that affects the joints

Scientists are currently investigatingTrusted Source links between selenium deficiencies and:

  • cancer
  • cardiovascular disease
  • cognitive decline, which includes problems with memory, problem-solving, and concentration
  • cardiovascular disease
  • thyroid disease

Risks of too much

It is worth noting that too much selenium can be harmful. Over time, it can lead to:

  • bad breath
  • nausea
  • diarrhea
  • rashes
  • irritability
  • a metallic taste in the mouth
  • discoloration of the teeth
  • brittle hair and nails
  • hair loss

The upper limitTrusted Source of selenium also depends on a person’s age. The NIH offers the following advice:

  • birth to 6 months: no more than 45 mcg per day
  • infants 7–12 months: no more than 60 mcg per day
  • children 1–3 years: no more than 90 mcg per day
  • children 4–8 years: no more than 150 mcg per day
  • children 9–13 years: no more than 280 mcg per day
  • teenagers 14 and older, and adults: no more than 400 mcg per day

15 foods that contain selenium

Many foods contain selenium, includingTrusted Source:

1. Brazil nuts

Brazil nuts are very high in selenium, with 1 ounce (oz), or 6–8 nuts, containing 544 mcg. That’s 989% of an adult’s recommended daily value (DV).

2. Tuna

Around 3 oz of cooked, yellowfin tuna contains 92 mcg of selenium, or 167% of the adult DV.

3. Halibut

The same size portion of halibut has 47 mcg, or 85% of the adult DV.

4. Sardines

Once drained, a 3 oz can of sardines in oil, with bones, will account for 82% of the adult DV. That’s because it contains 45 mcg of selenium.

5. Roasted ham

A 3 oz portion of roasted ham contains 42 mcg of selenium. That equates to 76% of the adult DV.

6. Shrimp

Around 3 oz of canned shrimp has 40 mcg of selenium, or 73% of the adult DV.

7. Enriched macaroni

Some brands of macaroni are enriched with selenium. Once cooked, one cup of this type of pasta will contain 37 mcg, or 67% of the adult DV.

8. Turkey

A 3 oz portion of boneless, roasted turkey contains 56% of the adult DV, which is 31 mcg.

Top Fruits High in Selenium

ABOUT FRUITS AND SELENIUM

Most fruits are fairly low in selenium, but some contain more than others.

Some of the highest selenium fruits include peach, rhubarb, olives, honeydew, mango, papaya, raisins, passion fruit, orange and avocado. Other selenium rich fruits are cantaloupe.

We calculated the top fruits for selenium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 11 fruits highest in selenium.

 Adult DV (Female or Male)


Peach

image of peach

In 1 cup, peach has 3.2ug of selenium, or about 6% for adults.

Selenium
3.2ug in
1 cup (154g)
10ug in
200 Calories (476g)
 6% 18%

Complete nutrition for Peach

Rhubarb

image of rhubarb

1 cup of rhubarb contains 1.3ug of selenium, or about 2% for adults.

Selenium
1.3ug in
1 cup (122g)
10ug in
200 Calories (952g)
 2% 19%

Complete nutrition for Rhubarb

Olives

image of olives

In 1 cup, olive has 1.2ug of selenium, or about 2% for adults.

Selenium
1.2ug in
1 cup (134.4g)
1.6ug in
200 Calories (172g)
 2% 3%

Complete nutrition for Olives

Honeydew

image of honeydew

1 cup of honeydew contains 1.2ug of selenium, or about 2% for adults.

Selenium
1.2ug in
1 cup (170g)
3.9ug in
200 Calories (556g)
 2% 7%

Complete nutrition for Honeydew

Mango

image of mango

In 1 cup, mango has 0.99ug of selenium, or about 2% for adults.

Selenium
0.99ug in
1 cup (165g)
2ug in
200 Calories (333g)
 2% 4%

Complete nutrition for Mango

Papaya

image of papaya

1 cup of papaya contains 0.87ug of selenium, or about 2% for adults.

Selenium
0.87ug in
1 cup (145g)
2.8ug in
200 Calories (465g)
 2% 5%

Complete nutrition for Papaya

Raisins

image of raisins

In 1 cup, raisin has 0.99ug of selenium, or about 2% for adults.

Selenium
0.99ug in
1 cup (165g)
0.41ug in
200 Calories (68g)
 2% 1%

Complete nutrition for Raisins

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 1.4ug of selenium, or about 3% for adults.

Selenium
1.4ug in
1 cup (236g)
1.2ug in
200 Calories (206g)
 3% 2%

Complete nutrition for Passion Fruit

Orange

image of orange

In 1 cup, orange has 0.93ug of selenium, or about 2% for adults.

Selenium
0.93ug in
1 cup (185g)
2.2ug in
200 Calories (435g)
 2% 4%

Complete nutrition for Orange

 The importance of selenium in fruit nutrition

Abstract

Selenium is considered as an essential microelement. Selenium may prove a positive effect not only on human nutrition and health but also on livestock. However, the absolute necessity of selenium has not been determined in most of the higher plants so the biofortification of selected crops, especially fruits, can be appropriate to incorporate. Selenium is transported in several ways, but foliar nutrition is one of the most used applications. Positive effects of selenium on plants have been often confirmed. After the application of selenium, higher selenium content has been found in fruits, leading to higher fruit quality, particularly in terms of increased content of soluble substances and vitamins, improvement in palatability, or reduction in content of titratable acids. The application of selenium can show a significant effect on antioxidant ability supporting the plants during the stress period and increasing the shelf life.

Foods High in Antioxidants, Selenium, and Vitamin E

Foods High in Antioxidants, Selenium, and Vitamin E

By Gerald T. Keegan, MD, FACS, and Lynn Keegan, RN, PhD, HNC-BC, FAAN

Most high antioxidant foods are vegetable matter (i.e., tomatoes, broccoli, cauliflower, and peppers). Fruits and vegetables that have rich hues of color contain phytonutrients concentrated in the skins of many vegetables and fruits and are responsible for not just their color, but also their scent and flavor as well. Phytonutrients are perhaps the best antioxidant foods that exist in nature. For example, red onions, rather than white ones, contain the most antioxidants. If you like grapes, eat the red ones. Instead of green peppers, try yellow, orange, purple, or red. Remember, the deeper and richer the color of the fruit or vegetable, the more phytonutrients present within it. As noted in Table 1, blueberries are among the best food sources of antioxidants.

Selenium

Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States. In the United States, food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soil in some parts of China and Russia has very low amounts of selenium. Selenium deficiency is often reported in those regions because most food is grown and eaten locally.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Some nuts are also sources of selenium. Selected food sources of selenium are provided in Table 2.

Vitamin E

Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E in the United States. Table 3 lists many food sources of vitamin E. Food values are listed in alpha-tocopherol equivalents to account for the variation in biological activity of the different forms of vitamin E.

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