{"id":98,"date":"2019-08-12T17:56:45","date_gmt":"2019-08-12T21:56:45","guid":{"rendered":"http:\/\/www.nutriiq.ca\/wordpress\/?p=98"},"modified":"2023-05-09T12:26:38","modified_gmt":"2023-05-09T16:26:38","slug":"dietary-sources-of-selenium","status":"publish","type":"post","link":"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/","title":{"rendered":"Selenium: Reference and Dietary Sources"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">On this page<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f9c0116633a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f9c0116633a\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/#_Recommended_Dietary_Allowances_RDAs_for_Selenium\" >&nbsp;Recommended Dietary Allowances (RDAs) for Selenium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/#Dietary_Sources_of_Selenium\" >Dietary Sources of Selenium<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/#Selected_Food_Sources_of_Selenium\" >Selected Food Sources of Selenium<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n\n<h3 class=\"wp-block-heading\">Abstract<\/h3>\n\n\n\n<p>In this article, we describe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the major purposes of this specific nutrient in the human body,&nbsp;<\/li><li>its experimentally confirmed health uses,&nbsp;<\/li><li>conventional ways to estimate nutrient status,<\/li><li>nutrient\u2019s toxicities and deficiencies,<\/li><li>experimentally confirmed and approved levels of the nutrient intake for different demographics,<\/li><li>dietary sources of the nutrient.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Selenium is a trace element that is nutritionally essential for humans, is a constituent of more than two dozen selenoproteins that play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.<\/p>\n\n\n\n<p>Selenium exists in two forms: inorganic (selenate and selenite) and organic (selenomethionine and selenocysteine). Both forms can be good dietary sources of selenium. Soils contain inorganic selenites and selenates that plants accumulate and convert to organic forms, mostly selenocysteine and selenomethionine and their methylated derivatives.<\/p>\n\n\n\n<p>Most selenium is in the form of selenomethionine in animal and human tissues. The most commonly used measures of selenium status are plasma and serum selenium concentrations. Concentrations in blood and urine reflect recent selenium intake. Analyses of hair or nail selenium content can be used to monitor longer-term intakes over months or years. Quantification of one or more selenoproteins (such as glutathione peroxidase and selenoprotein P) is also used as a functional measure of selenium status. Plasma or serum selenium concentrations of 8 micrograms (mcg)\/dL or higher in healthy people typically meet needs for selenoprotein synthesis. <\/p>\n\n\n\n<p>Selenium deficiency produces biochemical changes that might predispose people who experience additional stresses to develop certain illnesses [<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/#en6\">6<\/a>]. For example, selenium deficiency in combination with a second stress (possibly a viral infection) leads to Keshan disease. Selenium deficiency is also associated with male infertility and might play a role in Kashin-Beck disease, a type of osteoarthritis. Selenium deficiency could exacerbate iodine deficiency, potentially increasing the risk of cretinism in infants selenium deficiency in isolation rarely causes overt illness. The following groups are among those most likely to have inadequate intakes of selenium: people living with HIV; people undergoing kidney dialysis; and those living in selenium-deficiency areas. Inadequate selenium status might play a role in  cancer, cardiovascular disease, cognitive decline, and thyroid disease.<\/p>\n\n\n\n<p>A very neat tool <a href=\"https:\/\/www.nutriiq.ca\/heart.php\" target=\"_blank\" rel=\"noreferrer noopener\">Heart Disease Risk Assessment<\/a> estimates risk of cardiovascular disease by assessment of levels of Vitamins <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">A<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-d\/\" target=\"_blank\" rel=\"noreferrer noopener\">D<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">E<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-c-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">C,<\/a> <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-b-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\">B1<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-b12-cobalamin-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">B12<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/folate-vitamin-b9-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">Folate<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-magnesium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-potassium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Potassium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-zinc\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zinc<\/a>, and <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Selenium<\/a>. One may want to take supplements or change the diet to bring the body back to homeostasis, if it is not too late.<\/p>\n\n\n\n<p>Chronically high intakes of the organic and inorganic forms of selenium have similar effects (for example, from Brazil nuts that contain very high amounts of selenium). Early indicators of excess intake are a garlic odor in the breath and a metallic taste in the mouth. The most common clinical signs of chronically high selenium intakes, or selenosis, are hair and nail loss or brittleness. Other symptoms include lesions of the skin and nervous system, nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability, and nervous system abnormalities. <\/p>\n\n\n\n<p><strong>Assessment of nutritional balance <\/strong>brings<strong> cost-effective immediate answers<\/strong> when your client:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Feels stressed, tired, depressed<\/li><li>Takes prescription meds but cannot alleviate symptoms<\/li><li>Wants to achieve optimal wellness, prevent chronic disease, and manage aging process<\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.nutriiq.ca\">Nutri-IQ<\/a>\u2122 <\/strong>is a unique tool that helps Wellness Professionals to easy and conveniently  identify clients\u2019 <strong>nutritional gaps <\/strong>as possible causes for clients\u2019 complaints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Recommended_Dietary_Allowances_RDAs_for_Selenium\"><\/span><strong>&nbsp;Recommended Dietary Allowances (RDAs) for Selenium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Age<\/th><th>Male<\/th><th>Female<\/th><th>Pregnancy<\/th><th>Lactation<\/th><\/tr><\/thead><tbody><tr><td>Birth to 6 months<\/td><td>15 mcg*<\/td><td>15 mcg*<\/td><td><\/td><td><\/td><\/tr><tr><td>7\u201312 months<\/td><td>20 mcg*<\/td><td>20 mcg*<\/td><td><\/td><td><\/td><\/tr><tr><td>1\u20133 years<\/td><td>20 mcg<\/td><td>20 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>4\u20138 years<\/td><td>30 mcg<\/td><td>30 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>9\u201313 years<\/td><td>40 mcg<\/td><td>40 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>14\u201318 years<\/td><td>55 mcg<\/td><td>55 mcg<\/td><td>60 mcg<\/td><td>70 mcg<\/td><\/tr><tr><td>19\u201350 years<\/td><td>55 mcg<\/td><td>55 mcg<\/td><td>60 mcg<\/td><td>70 mcg<\/td><\/tr><tr><td>51+ years<\/td><td>55 mcg<\/td><td>55 mcg<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-small-font-size\">*Adequate Intake (AI)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dietary_Sources_of_Selenium\"><\/span>Dietary Sources of Selenium<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The major food sources of selenium in the Western diet are breads, grains, meat, poultry, fish, and eggs.<\/p>\n\n\n\n<p>The amount of selenium in a given type of plant-based food depends on the amount of selenium in the soil and several other factors, such as soil pH, amount of organic matter in the soil, and whether the selenium is in a form that is amenable to plant uptake. As a result, selenium concentrations in plant-based foods vary widely by geographic location. Selenium concentration in soil has a smaller effect on selenium levels in animal products.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Selected_Food_Sources_of_Selenium\"><\/span><strong>Selected Food Sources of Selenium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Food<\/th><th>Micrograms<br \/>(mcg) per<br \/>serving<\/th><th>Percent<br \/>DV*<\/th><\/tr><\/thead><tbody><tr><td>Brazil nuts, 1 ounce (6\u20138 nuts)<\/td><td>544<\/td><td>989<\/td><\/tr><tr><td>Cooked (dry heat) yellowfin tuna, 3 ounces<\/td><td>92<\/td><td>167<\/td><\/tr><tr><td>Cooked (dry heat)  halibut, 3 ounces<\/td><td>47<\/td><td>85<\/td><\/tr><tr><td>Canned in oil sardines,  with bone, 3 ounces<\/td><td>45<\/td><td>82<\/td><\/tr><tr><td>Roasted ham, 3 ounces<\/td><td>42<\/td><td>76<\/td><\/tr><tr><td>Cooked shrimp, 3 ounces<\/td><td>40<\/td><td>73<\/td><\/tr><tr><td>Macaroni (enriched), 1 cup<\/td><td>37<\/td><td>67<\/td><\/tr><tr><td>Beef steak (bottom round), roasted, 3 ounces<\/td><td>33<\/td><td>60<\/td><\/tr><tr><td>Roasted boneless turkey, 3 ounces<\/td><td>31<\/td><td>56<\/td><\/tr><tr><td>Pan fried beef liver, 3 ounces<\/td><td>28<\/td><td>51<\/td><\/tr><tr><td>Roasted chicken, 3 ounces<\/td><td>22<\/td><td>40<\/td><\/tr><tr><td>Cottage cheese, 1% milkfat, 1 cup<\/td><td>20<\/td><td>36<\/td><\/tr><tr><td>Brown rice, cooked, 1 cup<\/td><td>19<\/td><td>35<\/td><\/tr><tr><td>Broiled ground beef, 3 ounces<\/td><td>18<\/td><td>33<\/td><\/tr><tr><td>Hard-boiled egg, 1 large<\/td><td>15<\/td><td>27<\/td><\/tr><tr><td>Puffed wheat (ready-to-eat cereal), fortified, 1 cup<\/td><td>15<\/td><td>27<\/td><\/tr><tr><td>Whole wheat bread, 1 slice<\/td><td>13<\/td><td>24<\/td><\/tr><tr><td>Canned baked beans,  1 cup<\/td><td>13<\/td><td>24<\/td><\/tr><tr><td>Oatmeal, cooked with water, 1 cup<\/td><td>13<\/td><td>24<\/td><\/tr><tr><td>Milk, 1% fat, 1 cup<\/td><td>8<\/td><td>15<\/td><\/tr><tr><td>Plain yogurt, 1 cup<\/td><td>8<\/td><td>15<\/td><\/tr><tr><td>Boiled lentils, 1 cup<\/td><td>6<\/td><td>11<\/td><\/tr><tr><td>White bread, 1 slice<\/td><td>6<\/td><td>11<\/td><\/tr><tr><td>Boiled spinach, \u00bd cup<\/td><td>5<\/td><td>9<\/td><\/tr><tr><td>Spaghetti sauce (marinara), 1 cup<\/td><td>4<\/td><td>7<\/td><\/tr><tr><td>Dry roasted cashew nuts,1 ounce<\/td><td>3<\/td><td>5<\/td><\/tr><tr><td>Corn flakes, 1 cup<\/td><td>2<\/td><td>4<\/td><\/tr><tr><td>Green peas, boiled, 1 cup<\/td><td>1<\/td><td>2<\/td><\/tr><tr><td>Bananas, sliced, \u00bd cup<\/td><td>1<\/td><td>2<\/td><\/tr><tr><td>Baked potato, flesh and skin, 1 potato<\/td><td>1<\/td><td>2<\/td><\/tr><tr><td>Peach, yellow, raw, 1 medium<\/td><td>0<\/td><td>0<\/td><\/tr><tr><td>Raw carrots, 1 cup<\/td><td>0<\/td><td>0<\/td><\/tr><tr><td>Iceberg lettuce, raw, 1 cup<\/td><td>0<\/td><td>0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>*DV = Daily Value. <\/li><li>The DV for selenium used for the values in in this table is 70 mcg for adults and children age 4 years and older. This DV, however, is changing to 55 mcg as the updated Nutrition and Supplement Facts labels are implemented.<\/li><li>Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Elson Haas. \u201cStaying Healthy with Nutrition\u201d<\/li><li>U.S. Department of Health &amp; Human Services: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The major food sources of selenium in the Western diet are breads, grains, meat, poultry, fish, and eggs.<\/p>\n","protected":false},"author":1,"featured_media":583,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[30],"tags":[24,127,128],"class_list":["post-98","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minerals","tag-dietary-sources-of-selenium","tag-selenium-deficiency","tag-selenium-toxicity"],"aioseo_notices":[],"modified_by":"admin","_links":{"self":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/98","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/comments?post=98"}],"version-history":[{"count":0,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/98\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media\/583"}],"wp:attachment":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media?parent=98"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/categories?post=98"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/tags?post=98"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}