Selenium in food: the role of selenium in the body

General information

It is interesting that the mineral actively migrates in the biosphere; the accumulation of the compound in living organisms occurs due to inhalation of volcanic fumes, contact with calcareous rocks, thermal waters, and regular consumption of products grown in soil enriched with the microelement.

Selenium is actively dissolved in concentrated nitric acid and alkalis. In air, it is resistant to oxygen, water, sulfuric and hydrochloric acids.

In the human body, the mineral accumulates in the liver, kidneys, spleen, heart, bone marrow, lungs, skin and spermatic cords. The total concentration of the microelement in the internal organs does not exceed fourteen milligrams (match head). In microdoses it is found in the nuclei of all cells.

For better absorption of selenium, it is recommended to simultaneously take vitamins E,. At the same time, sulfates, mercury, phenacetin, copper, paracetamol, antimalarial drugs, on the contrary, reduce the absorption of the compound, which can ultimately lead to the development of mineral deficiency in the body.

Selenomethionine, selencysteine (the natural form of the compound) has the highest degree of digestibility - up to 98%. The body absorbs only 30% of the element from the animal form, and 10% from the inorganic form (sodium selenite).

Selenium functions

This microelement plays an important role in maintaining health. Thus, after the introduction of selenium into the diet of people, the number of cancer diseases decreased by 1.8 times, the number of heart pathologies - by 2.5, and diseases of the endocrine system decreased by 77%.

The role of the mineral in the human body.

Part of 200 enzymes and hormones. In addition, an element in the form of the amino acid selenocysteine is present in proteins as a link.
Increases stem cell activity, maintains skin elasticity, slowing down aging.
Required for the formation of 80% of energy (ATP).
Stimulates the body's antioxidant defense.
Normalizes the activity of the hormones thyroxine (T4) and triiodothyronine (T3).
Prevents the development of malignant neoplasms, cataracts, colitis, thrush, arthritis, psoriasis, bronchial asthma.
Increases physical activity, improves sleep, mood, condition of nails, hair, skin, reduces the intensity of headaches.
Participates in the synthesis of coenzyme Q-10.
It is the main component of the glutathione enzyme, which protects internal organs from toxic substances formed during the breakdown of toxins.
Improves fat, protein, carbohydrate metabolism.
Suppresses histamine, exhibiting strong antidystrophic and antiallergic properties.
Promotes tissue proliferation, strengthens the immune system, improves the functioning of the heart and gonads (activates the production of testosterone, reduces the risk of prostate cancer, increases the viability of sperm, the likelihood of conception in men and “delays” the onset of menopause in women).
Protects the body from poisoning by exhaust gases, tobacco smoke, cadmium, lead, thallium, and neutralizes the harmful effects of mercury and arsenic.
Stabilizes the activity of the endocrine and nervous systems.

Interestingly, selenium compounds restore low blood pressure during collapse or shock. Shampoos containing this mineral relieve dandruff from hair.

Selenium plays an important role in the body of a pregnant woman: it promotes the normal development of the fetus, reduces the likelihood of miscarriage and the appearance of pathologies, and also normalizes the unstable emotional state of the expectant mother.

With age, the amount of microelement in the body decreases: after 60 years by 7%, 75 by 24%.

Why is it needed?

Along with vitamins C and , selenium is a powerful antioxidant. It protects the body's cells from the action of free radicals - aggressive fragments of molecules. Selenium is part of special proteins - selenoproteins
, which are part of enzymes that fight free radicals.

Selenium is necessary for the proper functioning of the thyroid gland.
It helps the enzyme responsible for converting the main hormone of the gland, thyroxine,
into a biologically active form that directly affects metabolism.
Thyroxine increases a person’s physical and mental activity, promotes the growth and development of all body tissues, and even activates metabolism and prevents fat deposition. Another important function of selenium is maintaining the human reproductive system in working order. Selenium, together with zinc, allows male reproductive cells - sperm
- to maintain optimal mobility. Selenium, like folic acid, reduces the likelihood of miscarriage. And these substances protect the embryo from a defect in the development of the neural tube, which leads to the birth of babies with an underdeveloped spine. Selenium has a stimulating effect on the immune system. Research results indicate that it increases the body's resistance to many diseases.

Daily requirement

Let's consider in what doses selenium should be taken:

infants 1 – 3 years old – 20 micrograms;
children 4 – 8 years old – 30 micrograms;
schoolchildren 9 – 13 years old – 40 micrograms;
adolescents 14 – 18 years old – 55 micrograms;
women 19 years of age and older – 55 micrograms;
men 19 years of age and older – 70 micrograms;
pregnant and breastfeeding women – 65 – 75 micrograms.

Indications for additional selenium intake: diseases of the pancreas, liver, biliary tract, cardiovascular system, infertility, hyperlipidemia.

The doctor selects the therapeutic dose based on the clinical picture of the disease.

Selenium deficiency

A deficiency of the compound in the body develops if a person regularly consumes less than 5 micrograms of the mineral per day. Newborns receive selenium through mother's milk.

Reasons for lack of connection:

unfavorable environmental conditions;
taking anabolic steroids;
unbalanced diet;
hard physical labor;
the presence of arsenic compounds in food, water, air;
intense sports activities;
high nitrate content in greens and vegetables;
consumption of meat from animals that are fed on growth hormones;
taking anti-malaria drugs, laxatives, paracetamol;
living in a region far from the sea or with a hot climate, as a result of which the element is actively excreted through sweat;
abuse of semi-finished products, sweets, canned food.

Primary symptoms of selenium deficiency in the body (shortage up to 40%):

decreased visual acuity;
chronic fatigue, neuroses;
low physical and mental endurance;
premature aging, early menopause;
frequent colds due to weakened immunity;
skin pustular diseases;
long-term tissue regeneration after damage to the skin (burns, cuts, injuries);
lack of sexual desire, impotence, male infertility.

Consequences of chronic mineral deficiency (up to 100%):

obesity or dystrophy;
endemic goiter, thyroid dysfunction;
oncological, gynecological diseases;
hormonal disorders;
atherosclerosis, hypertension, coronary heart disease;
miscarriages, premature births;
asthma, rheumatoid arthritis, endemic cretinism;
Keshan, Kashin-Beck disease, the latter, in turn, leads to osteoarthropathy.

Overweight people most often suffer from a lack of selenium in the body. The reason for this relationship is that a deficiency of this mineral impairs the functioning of the thyroid gland, as a result, metabolism slows down and body weight is retained.

Selenium content in products

Table of percentage of selenium in food. The chart shows the percentage of selenium from the daily requirement, calculated based on a 100 g serving of the product.

№	Quantity		Share of daily value per 100 g
1	Brazilian nut	1,917.0 mcg	3 485,5%
2	Stewed pork kidneys	311.5 mcg	566,4%
3	Mustard seeds ground mustard	208.1 mcg	378,4%
4	Raw pork kidneys	190.0 mcg	345,5%
5	Boiled beef kidneys	168.0 mcg	305,5%
6	Beef kidneys raw	141.0 mcg	256,4%
7	Chicken egg yolk in powder form	139.3 mcg	253,3%
8	Powdered egg replacers	127.7 mcg	232,2%
9	Chicken egg white powder	125.1 mcg	227,5%
10	Puffed wheat ready to eat	123.1 mcg	223,8%
11	Stewed turkey liver	102.3 mcg	186,0%
12	Boiled mussels	89.6 mcg	162,9%
13	Boiled octopus	89.6 mcg	162,9%
14	Cooked cuttlefish	89.6 mcg	162,9%
15	Fried chicken liver	88.2 mcg	160,4%
16	Chicken liver stewed or boiled	82.4 mcg	149,8%
17	Roasted sunflower seeds (hulled)	79.3 mcg	144,2%
18	Dry egg noodles	78.8 mcg	143,3%
19	Unheated wheat bran	77.6 mcg	141,1%
20	Dry whole wheat noodles	77.6 mcg	141,1%
21	Salted mackerel	73.4 mcg	133,5%
22	Lobsters (lobsters, spiny lobsters) boiled	73.1 mcg	132,9%
23	Pork pancreas, cooked	72.8 mcg	132,4%
24	Dry wheat groats	70.7 mcg	128,5%
25	Tuna canned in its own juice	70.6 mcg	128,4%
26	Turkey liver raw	68.7 mcg	124,9%
27	Baked swordfish	68.5 mcg	124,5%
28	Raw goose liver	68.1 mcg	123,8%
29	Canned anchovies (in oil)	68.1 mcg	123,8%
30	Pork liver fried or stewed	67.5 mcg	122,7%
31	Duck liver raw	67.0 mcg	121,8%
32	Boiled shellfish	64.0 mcg	116,4%
33	Lobsters (lobsters, spiny lobsters) raw	63.6 mcg	115,6%
34	Dry noodles (pasta, pasta)	63.2 mcg	114,9%
35	Whole grain flour (wheat)	61.8 mcg	112,4%
36	Salted herring	58.5 mcg	106,4%
37	Sunflower flour	58.2 mcg	105,8%
38	Raw swordfish	57.4 mcg	104,4%
39	Cooked turkey heart	56.8 mcg	103,3%
40	Raw egg yolk	56.0 mcg	101,8%
41	Ginger extract powder	55.8 mcg	101,5%
42	Baked halibut	55.4 mcg	100,7%
43	Chia seeds	55.2 mcg	100,4%
44	Chicken liver raw	54.6 mcg	99,3%
45	Baked tilapia	54.4 mcg	98,9%
46	Sunflower seeds, peeled	53.0 mcg	96,4%
47	Raw pork liver	52.7 mcg	95,8%
48	Canned sardine in oil	52.7 mcg	95,8%
49	Smoked herring	52.6 mcg	95,6%
50	Abalone cooked	51.8 mcg	94,2%
51	Cooked squid (fried)	51.8 mcg	94,2%
52	Caviar, red or black, cooked (heat-treated)	51.7 mcg	94,0%
53	Baked mackerel	51.6 mcg	93,8%
54	Light beef boiled or stewed	50.3 mcg	91,5%
55	Pork spleen cooked	49.6 mcg	90,2%
56	Baked snapper (berix)	49.0 mcg	89,1%
57	Baked pollock	46.8 mcg	85,1%
58	Molva baked	46.8 mcg	85,1%
59	Cooked monkfish	46.8 mcg	85,1%
60	Baked grouper	46.8 mcg	85,1%
61	Baked chinook salmon	46.8 mcg	85,1%
62	Baked Yellowtail (Lacedra)	46.8 mcg	85,1%
63	Baked catfish	46.8 mcg	85,1%
64	Smoked butterfish (escolar)	46.8 mcg	85,1%
65	Baked chum salmon	46.8 mcg	85,1%
66	Baked mullet	46.8 mcg	85,1%
67	Mahi-mahi (korifena) baked	46.8 mcg	85,1%
68	Fried smelt	46.8 mcg	85,1%
69	Baked herring	46.8 mcg	85,1%
70	Baked salmon	46.8 mcg	85,1%
71	Baked seabass	46.8 mcg	85,1%
72	Baked Terpug	46.8 mcg	85,1%
73	Baked menek	46.8 mcg	85,1%
74	Dried shiitake mushrooms	46.1 mcg	83,8%
75	Halibut raw	45.6 mcg	82,9%
76	Cooked pork fillet	45.4 mcg	82,5%
77	Baked pork loin	45.3 mcg	82,4%
78	Unheated oat bran	45.2 mcg	82,2%
79	Raw mussels	44.8 mcg	81,5%
80	Abalone raw	44.8 mcg	81,5%
81	Octopus raw	44.8 mcg	81,5%
82	Raw squid	44.8 mcg	81,5%
83	Raw cuttlefish	44.8 mcg	81,5%
84	Beef lung raw	44.3 mcg	80,5%
85	Stewed turkey gizzards	44.1 mcg	80,2%
86	Raw mackerel	44.1 mcg	80,2%
87	Foie gras canned	44.0 mcg	80,0%
88	Pork baked in the oven	43.6 mcg	79,3%
89	Beaver meat cooked	43.1 mcg	78,4%
90	Boiled crab	42.9 mcg	78,0%
91	Fresh sprouted wheat	42.5 mcg	77,3%
92	Dried jellyfish	42.2 mcg	76,7%
93	Tilapia raw	41.8 mcg	76,0%
94	Liver pate	41.6 mcg	75,6%
95	Raw pork carbonate	41.3 mcg	75,1%
96	Chicken gizzards, boiled or stewed	41.1 mcg	74,7%
97	Baked whiting	41.1 mcg	74,7%
98	Raw pork pancreas	40.8 mcg	74,2%
99	Fried cooked pork	40.5 mcg	73,6%
100	Cooked stewed pork	40.3 mcg	73,3%
101	Caviar, red or black, raw	40.3 mcg	73,3%
102	Boiled pork stomach	40.3 mcg	73,3%
103	Boiled Kamchatka crab	40.0 mcg	72,7%
104	Beef liver raw	39.7 mcg	72,2%
105	Gluten (wheat gluten) in dry form	39.7 mcg	72,2%
106	Boiled beef heart	38.9 mcg	70,7%
107	Fried croaker	38.8 mcg	70,5%
108	Cooked rabbit meat	38.5 mcg	70,0%
109	Snapper (berix) raw	38.2 mcg	69,5%
110	Baked coho salmon	38.0 mcg	69,1%
111	Barley flour	37.7 mcg	68,5%
112	Malted barley flour	37.7 mcg	68,5%
113	Canned horse mackerel	37.7 mcg	68,5%
114	Dry pearl barley	37.7 mcg	68,5%
115	Dry barley groats	37.7 mcg	68,5%
116	Baked pink salmon	37.6 mcg	68,4%
117	Crab (crab meat) raw	37.4 mcg	68,0%
118	Raw goose egg	36.9 mcg	67,1%
119	Boiled crayfish	36.7 mcg	66,7%
120	Rye bread	36.6 mcg	66,5%
121	Menek raw	36.5 mcg	66,4%
122	Raw pollock	36.5 mcg	66,4%
123	Molva raw	36.5 mcg	66,4%
124	Monkfish raw	36.5 mcg	66,4%
125	Shark meat raw	36.5 mcg	66,4%
126	Anchovies raw	36.5 mcg	66,4%
127	Croaker raw	36.5 mcg	66,4%
128	Grouper raw	36.5 mcg	66,4%
129	Yellowtail (lacedra) raw	36.5 mcg	66,4%
130	Raw catfish	36.5 mcg	66,4%
131	Herring raw	36.5 mcg	66,4%
132	Raw salmon	36.5 mcg	66,4%
133	Seabass raw	36.5 mcg	66,4%
134	Chum salmon raw	36.5 mcg	66,4%
135	Raw mullet	36.5 mcg	66,4%
136	Coho salmon raw	36.5 mcg	66,4%
137	Raw mackerel	36.5 mcg	66,4%
138	Mahi-mahi (korifena) raw	36.5 mcg	66,4%
139	Raw smelt	36.5 mcg	66,4%
140	Chinook salmon raw	36.5 mcg	66,4%
141	Oilfish (escolar) raw	36.5 mcg	66,4%
142	Kamchatka crab raw	36.4 mcg	66,2%
143	Raw ostrich meat, tenderloin	36.4 mcg	66,2%
144	Raw duck egg	36.4 mcg	66,2%
145	Boiled whole wheat noodles	36.3 mcg	66,0%
146	Bread crackers	36.2 mcg	65,8%
147	Boiled or stewed turkey neck	36.2 mcg	65,8%
148	Beef liver, stewed or fried	36.1 mcg	65,6%
149	Baked sockeye salmon	35.5 mcg	64,5%
150	Turkey heart raw	35.4 mcg	64,4%
151	Cooked minced pork (20% fat)	35.4 mcg	64,4%
152	Sea bass (red) baked	34.6 mcg	62,9%
153	Unroasted sesame	34.4 mcg	62,5%
154	Roasted sesame	34.4 mcg	62,5%
155	Turkey egg raw	34.3 mcg	62,4%
156	Oat flour	34.0 mcg	61,8%
157	Fried shark meat	34.0 mcg	61,8%
158	All-purpose wheat flour	33.9 mcg	61,6%
159	Milk Protein Supplement Powder	33.8 mcg	61,5%
160	Salami	33.6 mcg	61,1%
161	Table mustard, paste	33.5 mcg	60,9%
162	Raw pork loin	33.2 mcg	60,4%
163	Raw pork, meat with fat	33.1 mcg	60,2%
164	Fried chicken egg	33.1 mcg	60,2%
165	Multigrain bread	32.9 mcg	59,8%
166	Raw pork spleen	32.8 mcg	59,6%
167	Millet flour	32.7 mcg	59,5%
168	Fried flounder	32.6 mcg	59,3%
169	Pork meat without fat (fillet) raw	32.4 mcg	58,9%
170	Pork ribs (country) raw	32.3 mcg	58,7%
171	Merlang raw	32.1 mcg	58,4%
172	Raw quail egg	32.0 mcg	58,2%
173	Chicken breast, boiled or stewed (without skin)	31.9 mcg	58,0%
174	Cooked lamb	31.7 mcg	57,6%
175	Raw crayfish	31.6 mcg	57,5%
176	Baked turkey thigh (fillet)	31.4 mcg	57,1%
177	Pink salmon raw	31.4 mcg	57,1%
178	Cooked beef (meat without fat)	31.3 mcg	56,9%
179	Raw pork stomach	31.1 mcg	56,5%
180	Bison meat cooked	31.1 mcg	56,5%
181	Wheat bran bread	31.0 mcg	56,4%
182	Rye bread	30.9 mcg	56,2%
183	Boiled chicken egg (hard-boiled)	30.8 mcg	56,0%
184	Turkey meat (turkey meat) baked (whole carcass meat)	30.7 mcg	55,8%
185	Raw chicken egg	30.7 mcg	55,8%
186	Baked oysters	30.7 mcg	55,8%
187	Raw shellfish	30.6 mcg	55,6%
188	Pork tenderloin raw	30.3 mcg	55,1%
189	Boiled turkey breast (fillet)	30.2 mcg	54,9%
190	Baked turkey drumstick (without skin)	30.2 mcg	54,9%
191	Oat bran bread	30.0 mcg	54,5%
192	Sprouted wheat bread	30.0 mcg	54,5%
193	Swiss cheese	30.0 mcg	54,5%
194	Raw sockeye salmon	29.8 mcg	54,2%
195	Roasted turkey (meat and skin of the whole carcass)	29.8 mcg	54,2%
196	Dried openwork chervil	29.3 mcg	53,3%
197	Dried coriander (cilantro) leaf	29.3 mcg	53,3%
198	Pepperoni sausage	29.0 mcg	52,7%
199	Dry oat flakes (instant)	28.9 mcg	52,5%
200	White wheat bread	28.8 mcg	52,4%
201	Turkey gizzards raw	28.8 mcg	52,4%
202	Rice bran bread	28.7 mcg	52,2%
203	Sea bass (red) raw	28.6 mcg	52,0%
204	Turkey neck raw	28.6 mcg	52,0%
205	Cheddar cheese	28.5 mcg	51,8%
206	Baked chicken breast (skinless)	28.4 mcg	51,6%
207	Wheat flour	28.1 mcg	51,1%
208	Surimi raw	28.1 mcg	51,1%
209	Dry variegated beans (Pinto)	27.9 mcg	50,7%
210	Naan flatbread Indian wheat flatbread	27.9 mcg	50,7%
211	Mozzarella cheese	27.6 mcg	50,2%
212	First grade wheat flour	27.5 mcg	50,0%
213	Couscous boiled in water	27.5 mcg	50,0%
214	Raw snails	27.4 mcg	49,8%
215	Pita	27.1 mcg	49,3%
216	Pork intestines cooked	27.0 mcg	49,1%
217	Baked chicken drumstick (meat with skin)	26.9 mcg	48,9%
218	Whey protein powder	26.7 mcg	48,5%
219	Beaver meat raw	26.6 mcg	48,4%
220	Raw flounder	26.6 mcg	48,4%
221	Hot Dog	26.5 mcg	48,2%
222	Boiled noodles (pasta, pasta)	26.4 mcg	48,0%
223	Hamburger (McDonald's)	26.2 mcg	47,6%
224	Second grade wheat flour	26.2 mcg	47,6%
225	Sweet yeast dough buns	26.2 mcg	47,6%
226	Coriander seeds	26.2 mcg	47,6%
227	Pork neck (neck) raw	26.2 mcg	47,6%
228	Brown raw champignons	26.0 mcg	47,3%
229	Beef brain fried	26.0 mcg	47,3%
230	Egg omelette	25.8 mcg	46,9%
231	Raw pork belly	25.8 mcg	46,9%
232	Whole grain wheat bread	25.7 mcg	46,7%
233	Baked chicken legs (meat with skin)	25.7 mcg	46,7%
234	Raw chicken gizzards	25.5 mcg	46,4%
235	Baked chicken wings	25.5 mcg	46,4%
236	Dry baked muesli (granola), crispy, with honey	25.4 mcg	46,2%
237	Raw beef, meat without fat	25.4 mcg	46,2%
238	Flaxseed	25.4 mcg	46,2%
239	Baked chicken thighs (meat with skin)	25.3 mcg	46,0%
240	Breadcrumbs	25.2 mcg	45,8%
241	Dry steamed brown rice	25.2 mcg	45,8%
242	Shiitake mushrooms, cooked	24.8 mcg	45,1%
243	Oat bread	24.6 mcg	44,7%
244	Raw minced pork, 20% fat	24.6 mcg	44,7%
245	Fried chicken	24.5 mcg	44,5%
246	Boiled egg noodles	23.9 mcg	43,5%
247	Dried garlic	23.9 mcg	43,5%
248	Raw rabbit meat	23.7 mcg	43,1%
249	Semolina dry semolina	23.5 mcg	42,7%
250	Raw lamb	23.4 mcg	42,5%
251	Boiled pork lung	23.4 mcg	42,5%
252	Raw pork feet	23.3 mcg	42,4%
253	Boiled pork legs	23.0 mcg	41,8%
254	Crab sticks (surimi) ready to eat	22.9 mcg	41,6%
255	Chicken breast fillet, raw meat, without skin	22.8 mcg	41,5%
256	Turkey drumstick, raw, without skin	22.7 mcg	41,3%
257	Turkey breast (fillet) raw	22.7 mcg	41,3%
258	Turkey meat (turkey meat), raw, whole carcass meat	22.6 mcg	41,1%
259	Doctor's sausage	22.6 mcg	41,1%
260	Parmesan cheese	22.5 mcg	40,9%
261	Turkey thigh (fillet) raw	22.4 mcg	40,7%
262	Duck (duck meat) baked (meat without skin)	22.4 mcg	40,7%
263	Raw pork ribs (ribs)	22.0 mcg	40,0%
264	Baked chicken	22.0 mcg	40,0%
265	Fried portobello mushrooms	21.9 mcg	39,8%
266	Baked goose	21.8 mcg	39,6%
267	Beef heart raw	21.8 mcg	39,6%
268	Cooked scallop	21.7 mcg	39,5%
269	Raw pork shoulder	21.5 mcg	39,1%
270	Beef brain raw	21.3 mcg	38,7%
271	Raw turkey, meat and skin of the whole carcass	21.3 mcg	38,7%
272	Fried chicken wings	21.3 mcg	38,7%
273	Dry muesli (with dried fruits and nuts)	21.2 mcg	38,5%
274	Boiled or stewed chicken	20.9 mcg	38,0%
275	Fried chicken legs (meat with skin)	20.8 mcg	37,8%
276	Ham	20.7 mcg	37,6%
277	Cooked pheasant	20.7 mcg	37,6%
278	Ground dry chili pepper	20.4 mcg	37,1%
279	Raw chicken drumstick, meat with skin	20.2 mcg	36,7%
280	Bison meat raw	20.0 mcg	36,4%
281	Raw egg white	20.0 mcg	36,4%
282	Dry steamed rice	19.9 mcg	36,2%
283	Cashew raw	19.9 mcg	36,2%
284	Cooked chicken back (meat with skin)	19.9 mcg	36,2%
285	Fried chicken thighs (meat with skin)	19.9 mcg	36,2%
286	Raw pork ham and rump	19.7 mcg	35,8%
287	Raw oysters	19.7 mcg	35,8%
288	Chicken drumstick (without skin) fried	19.6 mcg	35,6%
289	Pork knuckle, raw shank	19.5 mcg	35,5%
290	Cheese Queso Fresco	19.3 mcg	35,1%
291	Raw chicken thighs, meat with skin	18.9 mcg	34,4%
292	Boiled or stewed chicken legs (meat with skin)	18.9 mcg	34,4%
293	Dry amaranth groats (seeds)	18.7 mcg	34,0%
294	Raw portobello mushrooms	18.6 mcg	33,8%
295	Unsweetened coconut flakes	18.5 mcg	33,6%
296	Pork brain cooked	18.5 mcg	33,6%
297	Chicken wings, boiled or stewed	18.5 mcg	33,6%
298	Fried chicken drumstick (meat with skin)	18.4 mcg	33,5%
299	Boiled or stewed pork heart	18.3 mcg	33,3%
300	Baked omul	18.1 mcg	32,9%
301	Chicken drumstick (without skin), stewed or boiled	18.0 mcg	32,7%
302	Chicken legs (legs) raw, meat with skin	18.0 mcg	32,7%
303	Chicken thighs, boiled or stewed (meat with skin)	17.9 mcg	32,5%
304	Molasses	17.8 mcg	32,4%
305	Raw pork lung	17.8 mcg	32,4%
306	Soybeans, mature, dry	17.8 mcg	32,4%
307	Mexican Cotija cheese	17.7 mcg	32,2%
308	Rye flour	17.6 mcg	32,0%
309	Smoked sausage	17.6 mcg	32,0%
310	Raw chicken wings	17.6 mcg	32,0%
311	Multigrain crispbread	17.4 mcg	31,6%
312	Fermented tofu cheese (fuyu)	17.3 mcg	31,5%
313	Butternut	17.2 mcg	31,3%
314	Dry long grain brown rice	17.1 mcg	31,1%
315	Skinless chicken thighs, boiled or stewed	17.1 mcg	31,1%
316	Black Walnut	17.0 mcg	30,9%
317	Sponge cake layers for cake	17.0 mcg	30,9%
318	Dry corn grits	17.0 mcg	30,9%
319	Chicken drumstick, stewed or boiled (meat with skin)	17.0 mcg	30,9%
320	Ricotta cheese	16.7 mcg	30,4%
321	Chicken breast raw, skin on	16.6 mcg	30,2%
322	Unheated corn bran	16.5 mcg	30,0%
323	Powdered milk	16.3 mcg	29,6%
324	Baked burbot	16.2 mcg	29,5%
325	Baked trout	16.2 mcg	29,5%
326	Baked milkfish (hanos)	16.2 mcg	29,5%
327	Baked river perch	16.2 mcg	29,5%
328	Baked sturgeon	16.2 mcg	29,5%
329	Cooked pike	16.2 mcg	29,5%
330	Baked carp	16.2 mcg	29,5%
331	Baked pike perch	16.2 mcg	29,5%
332	Pig brain, raw	15.9 mcg	28,9%
333	Focaccia	15.9 mcg	28,9%
334	Chicken raw chicken meat	15.7 mcg	28,5%
335	Raw pheasant meat	15.7 mcg	28,5%
336	Unheated rice bran	15.6 mcg	28,4%
337	Blood sausage	15.5 mcg	28,2%
338	Boiled pork tongue	15.5 mcg	28,2%
339	Dry corn kernels	15.5 mcg	28,2%
340	White whole grain corn flour	15.4 mcg	28,0%
341	Yellow whole grain corn flour	15.4 mcg	28,0%
342	Canned straw mushrooms	15.2 mcg	27,6%
343	Dry long grain rice	15.1 mcg	27,5%
344	Dry glutinous (sticky) rice	15.1 mcg	27,5%
345	Rice flour	15.1 mcg	27,5%
346	Raw pork intestines	15.1 mcg	27,5%
347	Dry rice noodles	15.1 mcg	27,5%
348	Ground beef, raw, 20% fat	15.0 mcg	27,3%
349	Chees Feta	15.0 mcg	27,3%
350	Condensed milk	14.8 mcg	26,9%

Excess selenium

The toxic dose for the body that causes poisoning is 5 milligrams of the mineral per day.

The most dangerous to human health are selenic acid, selenic acid and hydrogen selenide.

Causes of microelement overdose.

Selenium metabolism disorder.
During professional activities. Excess of the compound in the body is observed in workers in the glass, oil refining, foundry, electronics, paint and varnish, copper smelting industries. In addition, people involved in the production of selenium sulfide, sodium selenite (pharmaceuticals), and pesticides (chemical industry) are at risk.
Increased mineral content in the soil (USA, Australia, China).
The supply of selenium with plants - concentrators (Happlopappus, astragalus, Stanlea).

It is almost impossible to obtain an overdose of a microelement from food, only in the case of uncontrolled consumption of Brazil nuts.

Symptoms of excess selenium in the body:

convulsions;
weakness;
gastroenterocolitis;
headache;
severe cough, feeling of tightness in the chest;
nausea and vomiting;
garlicky skin odor;
pain in the eyes;
diarrhea;
loss of appetite;
hair loss, tooth sensitivity, brittle nails;
peeling of the skin;
constant fatigue;
hysterical state.

Consequences of an overdose of the compound:

blockade of sulfhydryl groups, which leads to enzyme inactivation;
protein metabolism disorder;
decreased blood pressure;
disruptions in the functioning of the nervous system;
increased permeability of capillary walls;
development of atony, anemia, arthritis, bronchopneumonia, liver damage.

In severe cases, death is possible.

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Remember, an excess of selenium can accelerate the growth of malignant tumors, so you should carefully monitor the amount of compound consumed per day.

Poisoning with this mineral is treated by administering sodium thiosulfate, glucose and a diet that involves strictly limiting the diet. The following are allowed: simple carbohydrates, rice, oatmeal, casein (milk protein).

How many do you need?

The daily requirement of an adult for selenium is approximately

50 mcg. Children under one year old need significantly less of this substance - about 20 mcg.

But, since selenium is toxic in large doses

, experts do not recommend consuming more than 400 mcg per day.
The upper limit for infants is 45 mcg per day. This mainly applies to those who receive selenium in the form of vitamin and mineral preparations or dietary supplements. Along with food, an overdose of selenium can only be obtained in those areas where the soil is oversaturated with it. Russia is one of the regions experiencing selenium deficiency.