Selenium Foods: 5 Foods Rich the Mineral

By Ali Kuoppala | Last reviewed Tue 25 September 2018

Medical Review by Dr. Vlad Belghiru, MD

Selenium is mostly known for its antioxidant properties, due to the fact that its a necessary micronutrient in the creation of glutathione (the body’s principal antioxidant compound).

Selenium also works in conjunction with vitamin E and C to prevent oxidative damage in the body, and with iodine to upregulate thyroid function and metabolic rate.

Multiple studies have shown that high selenium levels positively correlate with high serum testosterone levels and sperm quality in men.

Here are five foods rich in selenium:

1. Brazil Nuts

brazil nuts seleniumHighly intelligent Capuchin monkeys are known of loving the nutritious Brazil nuts. They like them so much that they have learned to use rocks as tools to open the thick shells protecting them.

When it comes to humans, I believe that all men should be consuming few handfuls of these nutrient bombs on a daily basis.

They’re incredibly rich in boron, magnesium, zinc, and with good fatty-acid ratios in terms of testosterone production

…And then there is the selenium content. 100 grams of Brazil nuts contain a staggering 1917 mcg’s (3485% RDA) of selenium, so much that just two of them per day is enough to meet the daily needs.

2. Grass-Fed Beef

grass-fed beef is high in seleniumGrass-fed beef should be one of your top protein sources if the goal is to increase testosterone levels.

The high-quality animal protein, saturated fat, several micronutrients, and carnitine make it optimal protein source for hormone production.

When it comes to selenium, there’s plenty in grass-fed beef, however not quite as much as in Brazil nuts.

100 grams of grass-fed beef can contain up to 35 mcg’s of selenium (63% RDA).

3. Egg Yolks

eggs are foods high in natural seleniumThe yolk of an egg contains nearly all of the necessary vitamins and minerals for human survival.

It also has fat and cholesterol which significantly improve the absorption of the micronutrients.

And the amino-acid profile of eggs is considered optimal for human needs, making eggs “complete protein”.

Not a big surprise that eggs are also a great natural source of selenium. 100 grams of the yolks provide 56 mcg’s of selenium (101% RDA).

4. Wild Sardines

sardines are good natural source of seleniumSardines are one of the best seafood to consume for a testosterone optimized diet.

They are filled with high-quality protein and several micronutrients.

Just be sure when buying sardines that you’re not paying for farmed fish, which is fed with soy pellets and ridiculously high in heavy-metals (just like fish oils are).

100 grams of wild sardines contain 52 mcg of selenium (94% RDA).

5. Oysters

oysters are a food high in seleniumOysters are a man’s best friend, on a plate that is.

It has been said that the famous ladies man, Casanova, ate 50 of them every morning to keep up his libido. He might of have been on to something.

Oysters are very high in certain pro-testosterone micronutrients like zinc, magnesium, and vitamin D, and they contain high-quality animal protein that nourishes the endocrine system.

Then there’s the selenium. 100 grams of oysters provide you with 71 mcg’s (129% RDA).


There are many foods naturally high in selenium, most notable of these are Brazil nuts…

…In fact, if you feel like you can’t get enough selenium from the foods that you eat regularly, I would say don’t buy a selenium supplement.

Instead get a bag of Brazil nuts (affiliate link), since two of them have all the daily selenium you need.

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Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men. He has authored and co-authored multiple men's health books and focuses on uncovering the methods of optimizing hormonal health. To date, his articles on various websites have been read more than 15-million times. To read more about Ali, visit his Medium article.