Selenium is a mineral that protects our body against damage by acting as an anti-oxidant. Selenium helps to regulate blood pressure and keep our immune system healthy.

How much selenium do we need? 


Age (years)
Selenium (µg/day)
Infants 7-12 months 15
Children 1-3 25
  4-8 30
  9-13 50
Boys 14-18 70
Girls 14-18 60
Men 19-70+ 70
Women 19-70+ 60
Pregnant women 14-50 65
´╗┐´╗┐Breastfeeding women 14-50 75
*Recommended Daily Intake

Which foods contain selenium?

Selenium is found in cereals, meat, fish, eggs and nuts (particularly Brazil nuts).

Selenium content of foods

Foods rich in Selenium Selenium (ug)
1 brazil nut 48
1 poached egg 21
1/2 baked hoki fillet 84
100g tuna ( in water) 47
1 grilled fillet steak 21
1 cup natural muesli 13
1 cup cooked pasta 26

How much do we need to eat?

A diet rich in the foods above should meet the selenium needs of most people. You can easily get all the selenium you need from just one Brazil nut, but it is best not to eat more 2 or 3 per day on a regular basis to avoid selenium toxicity. 

Selenium toxicity

As with other trace elements, more is not necessarily better. Too much selenium can be harmful to your body, so you should take selenium supplements only when advised by your doctor.