Your thyroid is a small but mighty gland that plays a big role in your body. It regulates your metabolism, energy levels, and even your mood. To keep it healthy, you need certain nutrients, and selenium tops the list. Selenium helps your thyroid work properly by protecting it from damage and supporting the production of thyroid hormones. In this blog post, we’ll explore why selenium is important for your thyroid, the best selenium-rich foods to include in your diet, and some tips to boost your selenium intake naturally. Let’s dive in!
Key Takeaway:
- Selenium supports thyroid health, protects cells, and aids hormone production.
- Foods high in selenium include Brazil nuts, fish, eggs, and whole grains.
- Zinc boosts immunity, aids healing, and maintains hormonal balance.
- Zinc-rich foods include oysters, red meat, poultry, and pumpkin seeds.
- Combining selenium and zinc-rich foods promotes overall health and balanced nutrition.
Table of Contents
Why Selenium Matters for Thyroid Health
Selenium is a trace mineral, which means your body needs it in small amounts. Despite this, it has a huge impact on your thyroid. Here’s how:
Protects the thyroid gland: Selenium acts as an antioxidant, reducing damage caused by free radicals in your thyroid. Supports hormone production: Your thyroid uses selenium to produce T3 and T4 hormones, which regulate metabolism. Reduces inflammation: Selenium helps lower inflammation in autoimmune thyroid conditions like Hashimoto’s disease or Graves’ disease.
Without enough selenium, your thyroid can’t function well, leading to imbalances and health problems. That’s why eating foods rich in selenium is key to keeping your thyroid healthy.
Selenium-Rich Foods for Thyroid Health
1. Brazil Nuts
Brazil nuts are the ultimate source of selenium. Just one or two nuts can meet your daily selenium needs. Why they’re great: Brazil nuts contain 68–91 mcg of selenium per nut. How to eat them: Snack on them raw, add them to trail mix, or sprinkle chopped nuts over your oatmeal.
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2. Fish
Fish like tuna, salmon, and sardines pack a punch when it comes to selenium and omega-3 fatty acids. Why they’re great: A 3-ounce serving of tuna has about 92 mcg of selenium. How to eat them: Grill or bake fish for dinner, or use canned tuna in salads and sandwiches.
For more information, check here.
3. Shellfish
Shellfish such as shrimp, crab, and lobster are loaded with selenium and other important nutrients. Why they’re great: A 3-ounce serving of shrimp provides around 40 mcg of selenium. How to eat them: Add shrimp to stir-fries, toss crab into salads, or enjoy lobster with garlic butter.
For more information, check here.
4. Eggs
Eggs are an easy and affordable way to get selenium into your diet. Why they’re great: One large egg has about 22 mcg of selenium. How to eat them: Boil, scramble, or fry eggs for a quick and nutrient-packed meal.
For more information, check here.
5. Sunflower Seeds
Sunflower seeds make a tasty snack and a great source of selenium for plant-based diets. Why they’re great: An ounce of sunflower seeds has around 19 mcg of selenium. How to eat them: Snack on roasted seeds, add them to smoothies, or sprinkle them on salads.
For more information, check here.
6. Mushrooms
Certain mushrooms, like shiitake and white button mushrooms, contain a decent amount of selenium. Why they’re great: A cup of cooked mushrooms has about 12 mcg of selenium. How to eat them: Sauté mushrooms as a side dish, or add them to soups and pasta.
For more information, check here.
7. Chicken and Turkey
Poultry is a great option for a selenium boost, especially for meat lovers. Why they’re great: A 3-ounce serving of chicken breast provides about 22 mcg of selenium. How to eat them: Grill, roast, or stir-fry chicken for a delicious and versatile meal.
For more information, check here.
8. Beef and Lamb
Beef and lamb also contain selenium and are a rich source of protein. Why they’re great: A 3-ounce serving of lean beef provides about 33 mcg of selenium. How to eat them: Enjoy beef in stews, or grill lamb chops for a hearty dinner.
For more information, check here.
9. Whole Grains
Whole grains like brown rice, oats, and whole wheat provide small but meaningful amounts of selenium. Why they’re great: A cup of cooked brown rice has around 19 mcg of selenium. How to eat them: Replace white rice with brown rice or enjoy oatmeal for breakfast.
For more information, check here.
10. Dairy Products
Milk, yogurt, and cheese provide selenium along with calcium and protein. Why they’re great: A cup of milk has about 8 mcg of selenium. How to eat them: Drink milk, add yogurt to smoothies, or use cheese in your meals.
For more information, check here.
How Much Selenium Do You Need?
The recommended daily intake of selenium is: Adults: 55 mcg per day Pregnant women: 60 mcg per day Breastfeeding women: 70 mcg per day. Eating a balanced diet with selenium-rich foods can help you meet these requirements.
Tips to Boost Selenium Intake Naturally
Eat a variety of foods: Include a mix of animal and plant-based selenium sources. Choose fresh produce: Selenium content can vary depending on soil quality, so choose fresh and local produce when possible. Don’t overdo it: Too much selenium can cause toxicity. Stick to the recommended amounts. Pair selenium with iodine: Foods like seaweed and iodized salt work with selenium to support your thyroid.
Food Rich in Selenium and Zinc
Selenium and zinc are essential minerals that play vital roles in supporting the body’s immune system, metabolism, and overall health. Foods rich in selenium include Brazil nuts, which are the most concentrated source of this nutrient—just one or two nuts can provide your daily requirement. Fish such as tuna, salmon, and sardines also deliver a good dose of selenium, along with beneficial omega-3 fatty acids. Other sources include eggs, which are affordable and versatile, and whole grains like brown rice and oats. Incorporating these foods into your diet can help regulate thyroid function, protect against oxidative stress, and support your body’s natural defenses.
Zinc is equally important for maintaining health, especially for boosting immunity and aiding wound healing. You can find zinc in foods like oysters, which are the richest natural source of this mineral. Other excellent options include red meat, poultry, and shellfish like crab and shrimp. For plant-based eaters, pumpkin seeds, chickpeas, and fortified cereals provide a plant-friendly zinc boost. Consuming a variety of these zinc-rich foods ensures your body gets the nutrients it needs to function efficiently, improve skin health, and maintain hormonal balance. Pairing selenium and zinc-rich foods in meals can amplify their benefits, supporting a well-rounded, nutrient-dense diet.
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Final Thoughts
Selenium is a powerhouse nutrient for thyroid health, helping your gland function at its best. By including selenium-rich foods like Brazil nuts, fish, eggs, and whole grains in your diet, you can naturally support your thyroid and overall wellness. Remember to eat a balanced diet, stick to the recommended daily intake, and consult your doctor if you suspect a deficiency. Take charge of your thyroid health, one selenium-rich meal at a time!
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