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Selenium, where it is found, food sources, recommended intake

Selenium, why it is required

Selenium: It allows the action of different enzymes, antioxidant properties, useful for the proper functioning of the immune system (Kieliszek et al, Molecules, 2019)
Selenium
Selenium: Recommended daily Intakes
For
Male
Female
Adults
55 mcg
55 mcg

Note

*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Selenium: Food sources, where can be found
Food
*mcg
**DV
Brazil nuts, 6-8
544
989
Tuna, cooked, 85 grams
92
167
Halibut, cooked, 85 grams
47
85
Sardines, canned in oil, 85 grams
45
82
Ham, 85 grams
42
76
Shrimp, 85 grams
40
73
Beef steak, roasted, 85 grams
33
60
Turkey, boneless, roasted, 85 grams
31
56
Beef liver, pan fried, 85 grams
28
51
Rice, brown, long-grain, cooked, 250 grams
19
35
Egg, hard-boiled, 1
15
27
Bread, whole-wheat, 1 slice
13
24
Milk, 1% fat, 250 grams
8
15
Yogurt, plain, low fat, 245 grams
8
15
Bread, white, 1 slice
6
11
Lentils, boiled, 80 grams
6
11
Spinach, frozen, boiled, 100 grams
5
9
Cashew nuts, dry roasted, 30 grams
3
5
Banana, 100 grams
1
2
Potato, baked, flesh and skin, 1
1
2

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