the food chart

Health Nutrition


Vegetables and Pulses

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Selenium is a trace element nutrient which functions as cofactor for reduction of antioxidant enzymes. It is an antioxidant that protects us from heard disease, some cancers and premature ageing.

Working with vitamin E, Selenium helps our body to control the production of hormone-like substances called protaglandins. It is important for:

  • normal growth
  • fertility
  • thyroid action
  • healthy skin and hair

Selenium is toxic in excess. It can lead to nerve disorder and hair-and-nail loss. can hinder the absorption of copper.

Good Sources of Selenium

Food / 100g Amount (µg)
Shelled Brazil Nuts 1530
Mixed nuts and raisins 170
Lamb's kidney 160
Dried mushrooms 110
Squid 66
Lemon sole 60
Fresh tuna 57
Grilled Mullet 54
Sunflower seeds 49
Swordfish 45
Cooked mussels 43
Lamb's liver 42
Salmon 31

µ = one millionth, 0.000001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 60µg (female), 75µg (male)

USA Recommended Daily Amount (RDA) - 55g