Foods with Fiber
Provide Selenium

Mineral Nutrition in Foods with Fiber Easily Meets Daily Requirements for Selenium

The daily requirement for selenium is small enough to be easily met by a healthy eating plan, especially one that includes foods in a high fiber diet.

High fiber foods prove to be excellent sources for many essential vitamins and minerals, including selenium. Foods like breakfast cereals can help satisfy your nutritional needs for selenium.

Fiber Foods with Selenium

Fruits	Vegetables	Grains and Nuts
Bananas Breadfruit Dates Guava Lychee Mango Passionfruit Pomegranate Watermelon	Asparagus Brussels Sprouts French Beans Lima Beans Mushrooms Parsnip Peas Soy Beans Spirulina	Amaranth Barley Brazil Nuts Buckwheat Cashew Nuts Coconut Rye Wheat - Durum Wheat - Hard Red

Health Benefits

• Promote Antioxidant Activity
• Regulate Immune System
• Helps Fight Infections
• Thyroid Function

How Much Do You Need?

You do not need very much selenium compared to other mineral nutrients. The adult requirement of 55 micrograms (mcg) a day is less than one milligram (0.055 mg). You need 1000 milligrams of calcium.

Children:

• 0 - 6 months: 15 micrograms (mcg)
  7 - 12 months: 20 mcg
  1 - 3 years: 20 mcg/day
  4 - 8 years: 30 mcg/day
  9 - 13 years: 40 mcg/day

Adolescents and Adults: 55 mcg/day