Selenium
Last Updated on Sunday, 28 February 2010 20:55
Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. Other selenoproteins help regulate thyroid function and play a role in the immune system.
Selenium is a trace mineral that is essential to good health but required only in small amounts.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established recommended dietary allowances for selenium for children and adults. They are listed below in micrograms (mcg) per day.
| Age | Males and Females (mcg/day) | Pregnancy (mcg/day) | Lactation (mcg/day) |
|---|---|---|---|
| 0-6 months | 15 | ||
| 7-12 months | 20 | ||
| 1-3 years | 20 | N/A | N/A |
| 4-8 years | 30 | N/A | N/A |
| 9-13 years | 40 | N/A | N/A |
| 14-18 years | 55 | 60 | 70 |
| 19 + years | 55 | 60 | 70 |
Sources of Selenium
| Food | Micrograms (mcg) | Percent Daily Value* |
|---|---|---|
| Brazil nuts, dried, unblanched, 1 ounce | 544 | 780 |
| Tuna, light, canned in oil, drained, 3 ounces | 63 | 95 |
| Beef, cooked, 3½ ounces | 35 | 50 |
| Spaghetti w/ meat sauce, frozen entrée, 1 serving | 34 | 50 |
| Cod, cooked, 3 ounces | 32 | 45 |
| Turkey, light meat, roasted, 3½ ounces | 32 | 45 |
| Beef chuck roast, lean only, roasted, 3 ounces | 23 | 35 |
| Chicken Breast, meat only, roasted, 3½ ounces | 20 | 30 |
| Noodles, enriched, boiled, 1/2 cup | 17 | 25 |
| Macaroni, elbow, enriched, boiled, 1/2 cup | 15 | 20 |
| Egg, whole, 1 medium | 14 | 20 |
| Cottage cheese, low fat 2%, 1/2 cup | 12 | 15 |
| Oatmeal, instant, fortified, cooked, 1 cup | 12 | 15 |
| Rice, white, enriched, long grain, cooked, 1/2 cup | 12 | 15 |
| Rice, brown, long-grained, cooked, 1/2 cup | 10 | 15 |
| Bread, whole wheat, commercially prepared, 1 slice | 10 | 15 |
| Walnuts, black, dried, 1 ounce | 5 | 8 |
| Bread, white, commercially prepared, 1 slice | 4 | 6 |
| Cheddar cheese, 1 ounce | 4 | 6 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The Daily Value for selenium is 70 micrograms. Foods providing 20 percent of more of the Daily Value are considered to be high sources of a nutrient, but foods providing lower percentages of the Daily Value also contribute to a healthful diet.
