RealAge Tool
Benefits of Selenium
Why selenium is good for you, how much you need, and where to find it
Benefits of Selenium
Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.
Recommended Amount: How Much You Need
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, RealAge recommends that you up that to 200 mcg per day. And we believe it's best to get this mineral from food, not supplements. Too much selenium can be toxic, so don't overdo it -- keep your daily intake below 400 mcg.
Good Sources of Selenium
| Brazil nuts (1/2 ounce; 3–4 nuts) | 270 mcg |
| Tuna, canned (3 ounces) | 65 mcg |
| Couscous, cooked (1 cup) | 43 mcg |
| Halibut, cooked (3 ounces) | 40 mcg |
| Pasta, cooked (1 cup) | 37 mcg |
| Pork (3 ounces) | 30–40 mcg |
| Salmon, cooked (3 ounces) | 32 mcg |
| Turkey or chicken, light meat (3 ounces) | 24–27 mcg |
| Bagel (1 medium) | 27 mcg |
| Ground beef, cooked (3 ounces) | 18–24 mcg |
These recipes are good sources of selenium:
- Tuna Pomodoro
- Whole-Wheat Couscous with Parmesan and Peas
- Sauteed Halibut with Herbs and Capers
- Chicken Breasts with Creamy Chive Sauce
- Marjoram-Rubbed Pork with Grilled Potato Salad
Find more healthy recipes with the RealAge Recipe Finder.
