Selenium in the diet — why is it important, and which foods are rich in it?

Selenium is an essential trace element for the body, playing a role in many important processes. The following health claims regarding selenium have been approved in the European Union:

• helps maintain normal immune system function;
• helps to ensure normal thyroid function;
• helps protect cells against oxidative stress;
• helps maintain healthy hair;
• helps maintain healthy nails;
• helps to ensure normal spermatogenesis. [1]

These claims may only be used for products that contain sufficient amounts of selenium and qualify as a ‘source of selenium’ [1][2].

The Nutrient Reference Value (NRV) for selenium for adults in the European Union is 55 µg per day [3].
For a product to be labelled as a ‘source of selenium’, it must contain at least 15% of the NRV per 100 g of product [2]. For selenium, this is at least 8.25 µg per 100 g.

Foods high in selenium

What is important to know about selenium?

The selenium content of a product can vary significantly depending on soil composition, the region of cultivation and the product’s origin. This is particularly evident in Brazil nuts — various studies have found very large differences in selenium concentrations [8].

References

[1] European Commission Regulation (EU) No 432/2012 — authorised health claims for selenium
https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32012R0432

[2] Regulation (EC) No 1924/2006 — conditions for “source of” nutrition claims (Annex)
https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:02006R1924-20141213#ANNEX

[3] Regulation (EU) No 1169/2011 — selenium NRV = 55 µg
https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:02011R1169-20180101#ANNEXXIII

[4] USDA FoodData Central — Brazil nuts, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

[5] USDA FoodData Central — Chia seeds
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

[6] USDA FoodData Central — Sunflower seed kernels, dried
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

[7] USDA FoodData Central — Flaxseed
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

[11] Variability in selenium concentration in Brazil nuts — NIH / PMC
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/