You can obtain selenium through your diet by eating foods like Brazil nuts, bananas, and eggs. Some people with certain health conditions may have difficulty absorbing selenium.

Selenium is an important mineral that plays key roles in your body’s 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 soil selenium levels.

This makes selenium deficiency more common in certain parts of the world, though it’s rare in the United States.

Certain factors can make it harder for your body to absorb selenium, such as whether you’re receiving dialysis, living with HIV, or have hypothyroidism.

Keep reading to learn more about 20 foods to help increase your selenium levels and how much you need per day.

While too little selenium may cause serious health problems, too much selenium can also be toxic.

Selenium measures are provided in micrograms (mcg). Follow these guidelines from the National Institutes of Health (NIH) to determine how much selenium is right for you:

AgeRecommended daily amount
0 to 6 months15 mcg
7 months to 3 years20 mcg
4 to 8 years30 mcg
9 to 13 years40 mcg
14 years and older55 mcg

People who are pregnant or lactating may need up to 70 mcg of selenium per day.

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.

Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium.

The following types of fish are also great sources of selenium:

Many health-conscious eaters avoid ham due to its high salt content.

However, roasted ham provides 24 mcg of selenium per 3 oz serving, or 44% of the recommended daily intake for adults.

Grain products, such as breads, pastas, and cereals, may provide high amounts of selenium.

Two slices of whole grain toast have around 16 mcg of selenium.

Refined grains, such as white breads and pastas, are enriched or fortified with selenium and other minerals.

Enriched means adding back nutrients that have been lost during processing, while fortification means introducing a nutrient that was not present in the food.

For instance, refined grains are usually enriched with B vitamins, thiamin, riboflavin, and niacin, and fortified with folic acid.

The amount of selenium in these products will vary, but you can typically get up to 33 mcg per 1 cup of cooked spaghetti noodles.

Make sure you eat enriched foods as part of a balanced diet for optimal nutrition.

Three ounces of cooked, lean pork contains about 37 mcg of selenium.

The selenium content of beef depends on the cut, but a bottom-round beef steak will provide you with about 37 mcg. Beef liver provides about 28 mcg and 25% fat ground beef offers about 18 mcg.

You can get 26 mcg of selenium from 3 oz of boneless turkey. Eating a turkey sandwich on fortified whole wheat bread can help you get extra selenium.

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

One cup of low fat cottage cheese provides 20 mcg of selenium, or 36% of your daily recommended intake.

Eggs are one of the major selenium sources in the United States diet, according to the NIH.

One large hard-boiled egg provides 15 mcg of selenium. If you don’t like hard-boiled eggs, go for eggs cooked any way you like. You’ll still get a dose of selenium.

One cup of cooked long-grain brown rice provides 12 mcg of selenium, or 22% of the recommended daily amount.

Enjoy this grain with a 3 oz portion of chicken to get up to 34 mcg of selenium — more than half the recommended daily amount for adults.

Sunflower seeds provide 18 mcg of selenium per 100-g serving. This makes them a great snack, especially if you don’t eat animal products, which tend to have higher levels of selenium.

Enjoy a cup of baked beans and you’ll get about 13 mcg of selenium, along with some important fiber. Add them onto whole wheat toast to make a classic dish from the United Kingdom, “beans on toast.”

Mushrooms are versatile, tasty, and healthy fungi that contain many nutrients.

Selenium amounts may vary for each type of mushroom, but portobello mushrooms provide about 13 mcg of selenium for a 1/2 cup serving.

One cup of cooked regular oatmeal provides 13 mcg of selenium. Enjoy it for breakfast with two eggs to get 43 mcg.

Spinach, cooked from frozen, will provide about 10 mcg of selenium per cup. It’s also packed full of folate and vitamin C.

Cow’s milk contains 6 mcg of selenium per cup, while plain, low fat yogurt contains 8 mcg per cup.

Add some milk to your enriched cereal to up your intake.

One cup of cooked lentils provides about 6 mcg of selenium, plus a healthy dose of protein and fiber. Add them to a soup with mushrooms for a vegan-friendly meal full of selenium.

Pistachios offer 3 mcg of selenium per ounce. That may not seem like much, but they’re high in other nutrients like vitamins, protein, and fiber.

Snack on pistachios or add them to your favorite salads.

One cup of chopped banana offers 2 mcg of selenium, or 3% of your daily recommended intake.

This might not seem like much, but most fruits offer only minimal traces of selenium or none at all. For natural sweetness, add bananas to a smoothie with yogurt or your oatmeal.

What food is highest in selenium?

Brazil nuts contain the most selenium. Eating 6 to 8 nuts could provide around 544 mcg of selenium.

What are the signs of selenium deficiency?

Signs of selenium deficiency may include fatigue, brain fog, infertility, hair loss, and a weakened immune system.

Which fruits have selenium?

Fruits are low in selenium, but bananas contain 2 mcg per cup.

What does selenium do for the body?

Selenium plays a key role in acting as an antioxidant by protecting against oxidative damage that could contribute to disease. It also plays a role in thyroid function, reproduction, cognition, DNA and muscle repair, and immune health.

Selenium is a nutrient that’s important for the brain, immune system, and overall well-being.

It’s most commonly found in high protein foods, such as Brazil nuts, fish, eggs, and lean meats.

If you’re unsure about how much selenium you should consume, speak with a healthcare professional. They could help determine your target levels and develop a dietary regimen.