Predisposition to heart disease and possibly cancer
Loss of hair or nails
Nervous system disorders
Selenium deficiency is rare in the U.S. and in most countries except for China
Adults can meet their selenium needs by eating just 1 Brazil nut per day!
Notice that the Upper Safe Limit is relatively low compared to the RDA so you could easily overdo it on the Brazil nuts
References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much Selenium Do I Need?
RDA for Adults is 55 mcg/d
Upper Safe Limit for Adults is 400 mcg/d
Why Do I Need Selenium?
Selenium is part of an enzyme system that works with vitamin E as an antioxidant
Selenium also works with an enzyme that converts thyroid hormone to its active form
Like all minerals, selenium content in plants depends on the selenium content of the soil in which it was grown
In the U.S. the richest plant sources of selenium are found in whole grains, nuts and seeds while fruits and vegetables tend to be low in selenium
Selenium Content (mcg)
Brazil nut, 1 nut
Brazil nuts, 1/4 cup
Sunflower seeds, 1/4 cup
Tahini (sesame seed butter), 1 tbsp
Whole wheat bread, 1 slice
Wheat germ, toasted, 1/4 cup
Brown rice, cooked, 1 cup
Quinoa, cooked, 1 cup
Quaker quick oats, 1/2 cup
Granola, 1 cup
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