10 High-Selenium Recipes to Support Thyroid Function and Cellular Health
Introduction
Selenium is a crucial trace mineral that acts as a powerful antioxidant, playing a key role in protecting your cells from damage, supporting thyroid function, and boosting your immune system. At NutrientShield, we’ve gathered 10 delicious recipes to help you easily incorporate this essential nutrient into your diet. Disclosure: We may earn a commission from purchases made via affiliate links.
1. Simple Brazil Nuts
Why It’s Great
Brazil nuts are the most potent natural source of selenium. Eating just one or two a day can meet and even exceed your recommended daily intake, making them the simplest and most effective way to get this mineral.
Ingredients
- 2 raw Brazil nuts (Buy Organic Brazil Nuts)
Instructions
Simply eat two Brazil nuts a day as a quick and easy snack. Serves 1.
Nutrient Highlight
Provides an extremely high dose of selenium (~100-200mcg) in just two nuts.
2. Seared Tuna Steak with Sesame Seeds
Why It’s Great
Tuna is one of the best sources of selenium, with a single serving providing well over the daily requirement. This recipe is a quick way to prepare a flavorful, protein-rich meal that also supports your thyroid and immune system.
Ingredients
- 1 tuna steak (4oz)
- 1 tbsp sesame seeds
- 1 tsp soy sauce or tamari
- 1 tsp sesame oil
Instructions
Combine soy sauce and sesame oil. Coat the tuna steak with the mixture and press sesame seeds onto each side. Heat a pan over high heat. Sear the tuna for 1-2 minutes per side for rare, or longer for desired doneness. Serves 1.
Nutrient Highlight
Contains a high amount of selenium (~92mcg) and Omega-3 fatty acids.
3. Roasted Turkey Breast
Why It’s Great
Turkey is a lean protein source and one of the best poultry options for selenium. This simple roasting method ensures the meat is juicy and is a perfect addition to salads, sandwiches, or as a main course.
Ingredients
- 1 turkey breast (1 lb)
- 1 tbsp olive oil
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- Salt and black pepper to taste
Instructions
Preheat oven to 375°F (190°C). Rub turkey breast with olive oil and seasonings. Roast for 60-75 minutes, or until the internal temperature reaches 165°F (74°C). Slice and serve. Serves 4.
Nutrient Highlight
Excellent source of selenium (~40mcg per serving) and high-quality protein.
4. Cottage Cheese and Fruit Bowl
Why It’s Great
Cottage cheese is a good dairy source of selenium. Paired with your favorite fruit, it makes a protein-packed and nutrient-rich breakfast or snack that’s both simple and delicious.
Ingredients
- 1 cup low-fat cottage cheese (Buy Cottage Cheese)
- 1/2 cup sliced peaches or berries
- 1 tbsp sunflower seeds (optional)
Instructions
Spoon cottage cheese into a bowl. Top with sliced fruit and a sprinkle of sunflower seeds. Serves 1.
Nutrient Highlight
Provides a good dose of selenium (~20mcg) and a high amount of protein (~25g).
5. Pan-Seared Pork Chop
Why It’s Great
Pork, especially from the loin or chops, is a lean meat that's rich in selenium. This pan-searing method is a quick way to cook a flavorful and satisfying meal that is excellent for building muscle and getting your minerals in.
Ingredients
- 1 boneless pork chop (4oz)
- 1 tsp olive oil
- 1/2 tsp dried thyme
- Pinch of salt and black pepper
Instructions
Pat pork chop dry and season with salt, pepper, and thyme. Heat olive oil in a cast-iron skillet over medium-high heat. Sear the pork chop for 4-6 minutes per side, or until cooked through. Serves 1.
Nutrient Highlight
A great source of selenium (~42mcg) and protein (~20g).
6. Scrambled Eggs
Why It’s Great
Eggs are a convenient and affordable source of selenium, with most of the mineral found in the yolk. Starting your day with a simple scrambled egg is a fantastic way to boost your intake.
Ingredients
- 2 large eggs (Buy Pasture-Raised Eggs)
- 1 tbsp milk or water
- Pinch of salt and pepper
Instructions
Whisk eggs with milk, salt, and pepper. Pour into a heated, lightly oiled skillet over medium-low heat. Cook, stirring occasionally, until eggs are set. Serves 1.
Nutrient Highlight
Provides a good amount of selenium (~30mcg) and high-quality protein.
7. Sardine Salad with Lemon
Why It’s Great
Sardines are a small but mighty source of selenium, as well as Omega-3s. This simple salad is a quick, no-cook meal that is perfect for a light lunch and is packed with a variety of essential nutrients.
Ingredients
- 1 can (3.75oz) sardines in olive oil, drained (Buy Sardines)
- 1/4 cup chopped red onion
- 1/4 cup chopped celery
- 1 tbsp mayonnaise or Greek yogurt
- Juice of 1/2 lemon
Instructions
In a bowl, flake the sardines and combine with red onion, celery, mayonnaise, and lemon juice. Mix well. Serves 1.
Nutrient Highlight
High in selenium (~45mcg) and provides a significant amount of calcium and Omega-3s.
8. Mushroom and Barley Risotto
Why It’s Great
Mushrooms are a great plant-based source of selenium, especially when exposed to UV light. This creamy risotto uses a combination of mushrooms and barley to create a savory, fiber-rich meal with a high selenium content.
Ingredients
- 1 cup sliced cremini mushrooms (Buy Organic Mushrooms)
- 1 cup cooked pearl barley
- 1/2 cup vegetable broth
- 1 tbsp butter or olive oil
- 1/4 cup parmesan cheese (optional)
Instructions
In a pan, sauté mushrooms in butter or oil until browned. Add cooked barley and vegetable broth, simmering until the broth is absorbed. Stir in parmesan cheese. Serves 2.
Nutrient Highlight
Provides a good source of selenium (~10mcg per serving) and fiber.
9. Roasted Sunflower Seeds
Why It’s Great
Sunflower seeds are a fantastic, portable snack that provides a good amount of selenium. Roasting them brings out their nutty flavor and makes them an easy addition to salads, yogurt, or a trail mix.
Ingredients
- 1/4 cup raw sunflower seeds (Buy Raw Sunflower Seeds)
- 1/2 tsp olive oil
- Pinch of sea salt
Instructions
Preheat oven to 325°F (160°C). Toss sunflower seeds with olive oil and salt. Spread on a baking sheet and roast for 10-12 minutes, or until golden. Serves 2.
Nutrient Highlight
Good source of selenium (~23mcg) and healthy fats.
10. Hearty Navy Bean Soup
Why It’s Great
Navy beans are a good plant-based source of selenium. This soup is a simple, comforting, and inexpensive way to get fiber, protein, and minerals in one bowl, making it a staple for a healthy diet.
Ingredients
- 1 can (15oz) navy beans, rinsed and drained (Buy Navy Beans)
- 2 cups vegetable broth
- 1 carrot, chopped
- 1/2 onion, chopped
- 1 tsp Italian seasoning
Instructions
In a pot, sauté carrot and onion until soft. Add navy beans, vegetable broth, and Italian seasoning. Bring to a simmer and cook for 15 minutes. Serves 2.
Nutrient Highlight
Provides a good amount of selenium (~10mcg) and is very high in fiber.
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Tips for Success
- Be mindful of Brazil nut consumption, as too many can lead to selenium toxicity. Stick to just one or two per day.
- Cook with a variety of selenium-rich foods to get a balanced intake.
- Share your recipes in our Users-Blogs community!
Disclaimer
This content is for educational purposes. Consult a healthcare professional before making dietary changes.
