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Mineral

Selenium

Selenium is an essential trace mineral that the body builds into proteins called selenoproteins. It comes from foods such as Brazil nuts, fish and grains.

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How much is recommended?

US adult recommendations are 55 mcg daily, 60 during pregnancy, and 70 while breastfeeding. DGE estimates adequate intake at 70 µg for men, 60 for women and pregnancy, and 75 during breastfeeding. 1 2

Where does food fit in?

Seafood, meat, eggs, and dairy contribute selenium. Plant-food levels vary with the soil where they grow. 1

Are Brazil nuts a reliable daily dose?

DGE cautions that Brazil nuts contain naturally occurring radioactive radium. It cites German radiation-protection advice that pregnant or breastfeeding people, children, and adolescents avoid them as a precaution. 3

Sources

  1. Selenium: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  2. Selen: Referenzwerte Deutsche Gesellschaft für Ernährung
  3. Ausgewählte Fragen und Antworten zu Selen Deutsche Gesellschaft für Ernährung