Ask the RD: Selenium

Selenium is a mineral that is in many foods yet is a nutrient that is not often talked about. It is essential for humans as it plays a role in reproduction, thyroid hormone metabolism, DNA synthesis and protects from oxidative damage and infections. Selenium is also an antioxidant.


Selenium is found in many foods and is especially high in seafood and meats. It can also be found in cereal, eggs, bread, grains and dairy products. The amount of selenium in a food depends on the soil that a plant was grown in.


Tips to Get Enough Selenium in Your Diet:

-Have eggs for breakfast with whole grain toast.
-For lunch, have a chicken, mushroom and asparagus stir-fry with brown rice and cooked with          garlic.
-For dinner, have grilled shrimp, roasted broccoli and whole grain pasta.

Below is the daily recommended amount of selenium that you should have based on your sex and age.
Recommended Dietary Allowances (RDAs) for Selenium 

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	15 mcg*	15 mcg*
7–12 months	20 mcg*	20 mcg*
1–3 years	20 mcg	20 mcg
4–8 years	30 mcg	30 mcg
9–13 years	40 mcg	40 mcg
14–18 years	55 mcg	55 mcg	60 mcg	70 mcg
19–50 years	55 mcg	55 mcg	60 mcg	70 mcg
51+ years	55 mcg	55 mcg

For recipes that are rich in selenium, try these:
Healthy Tuna Salad
Lightened Up Deviled Eggs
Slow Cooker BBQ Chili

If you do not get enough selenium in your diet, you may want to try a supplement. I recently tried these selenium supplements from BRI Nutrition. They contain no fillers or artificial ingredients. Selenium may be linked to helping with Crohn's disease, asthma and cancer. They are vegetarian friendly and come with 180 capsules.

Follow BRI Nutrition on Facebook and Pinterest. Purchase BRI Nutrition selenium supplements on Amazon.com.

*Ask your doctor before starting any new supplement.

Disclosure: This post is sponsored by BRI Nutrition. All opinions are my own.