{"id":41372,"date":"2022-03-11T18:31:00","date_gmt":"2022-03-11T18:31:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41372"},"modified":"2025-08-04T18:52:30","modified_gmt":"2025-08-04T18:52:30","slug":"food-rich-in-selenium-and-zinc","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/","title":{"rendered":"How To Improve Your Health With Foods Rich In Selenium And Zinc"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#What_Are_Selenium_and_Zinc\" >What Are Selenium and Zinc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Selenium_Vitamin_or_Nutrient\" >Selenium: Vitamin or Nutrient?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Should_You_Eat_Foods_Rich_in_Selenium_and_Zinc_Together\" >Should You Eat Foods Rich in Selenium and Zinc Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#What_Foods_Are_High_in_Zinc_and_Selenium\" >What Foods Are High in Zinc and Selenium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Which_Fruits_Are_High_in_Selenium\" >Which Fruits Are High in Selenium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#What_Are_Some_Selenium_Benefits_For_Hair_Skin_and_Nails\" >What Are Some Selenium Benefits For Hair, Skin, and Nails?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#_Benefits_of_Selenium_for_Skin\" >\u00a0Benefits of Selenium for Skin\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Benefits_of_Selenium_For_hair\" >Benefits of Selenium For hair\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Benefits_of_Selenium_for_Nails\" >Benefits of Selenium for Nails\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#What_Are_Zinc_and_Selenium_Good_for\" >What Are Zinc and Selenium Good for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#What_foods_are_highest_in_selenium\" >What foods are highest in selenium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Which_is_better_selenium_or_zinc\" >Which is better, selenium or zinc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#Do_zinc_and_selenium_help_you_sleep\" >Do zinc and selenium help you sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#How_do_I_know_if_I_need_a_selenium_supplement\" >How do I know if I need a selenium supplement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#How_do_you_get_100_of_zinc_daily\" >How do you get 100% of zinc daily?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to healthy eating, most people are often concerned about how many macronutrients they ingest per day and completely overlook the multitude of micronutrients found in different kinds of food.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While watching your protein, carbs, and fat intake goes a long way in controlling weight, if you want to stay healthy and stave off diseases, understanding your micronutrients (aka minerals and vitamins) is also essential. Two such important micronutrients are zinc and selenium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In today&#8217;s article, we\u2019ll outline the benefits of these two micronutrients and explain why eating foods rich in selenium and zinc could be good, not only for your health, but for your overall appearance too.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Selenium_and_Zinc\"><\/span><b>What Are Selenium and Zinc?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Of these two important nutrients, zinc is probably the most well-known. According to the <\/span><i><span style=\"font-weight: 400;\">National Institutes of Health, <\/span><\/i><span style=\"font-weight: 400;\">zinc is an essential nutrient all humans need so their bodies can function normally (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once consumed, zinc\u2019s benefits in the body range from wound healing, development and function of immune cells, DNA synthesis and protein production, and the activation of enzymes necessary for metabolism. This nutrient can also help with digestion, nerve function, treating diarrhea, improved reproductive health &#8211; especially in men, bone formation and strength, and much more (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24506795\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6010824\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3724376\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like zinc, selenium is also a nutrient that is important for human development and general health. In the same way our bodies don\u2019t make zinc and we need to get it from foods, they also don\u2019t make selenium so we need to actively get it from food sources and spring water, where selenium naturally occurs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once ingested, selenium acts as a powerful antioxidant that helps combat cell damage and all illnesses related to cell damage by preventing and fighting oxidative stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8868242\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although more research is needed, scientists have linked the presence of high selenium levels in the blood and body with a reduced risk of certain cancers, diabetes improved thyroid function, improved heart and <a href=\"https:\/\/betterme.world\/articles\/cardio-before-or-after-weights\/\">cardiovascular<\/a> health, better brain health, improved immunity, the prevention and progression of HIV to AIDS, and improved reproductive health (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(00)02490-9\/fulltext\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5307254\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8868242\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4-1.png\" alt=\"food rich in selenium and zinc\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Selenium_Vitamin_or_Nutrient\"><\/span><b>Selenium: Vitamin or Nutrient?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Selenium is classified as an essential mineral (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">) that is classified under the nutrient or rather the micronutrient umbrella. Micronutrients come in two main forms, vitamins and minerals (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamins\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamins are organic substances that are generally fat or water-soluble, which refers to the substance they need to dissolve in before being absorbed and stored by the body. Fat soluble-vitamins include vitamins A, D, E, and K, while water-soluble vitamins include vitamins C, B6, B12, and folate (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamins\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minerals are inorganic elements that are found either in the soil or in water. These elements are absorbed into plants or consumed by animals and when we consume plants and animal products such as meat, eggs, and milk, our bodies absorb the minerals from them. Examples of the most common minerals are selenium, zinc, potassium, copper, and iron(<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamins\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Eat_Foods_Rich_in_Selenium_and_Zinc_Together\"><\/span><b>Should You Eat Foods Rich in Selenium and Zinc Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, if you can, you should try to eat zinc- and selenium-containing foods together. The reasoning behind this is that when combined, these two chemical elements may have a synergistic effect. A study on nutrient synergy published in <\/span><i><span style=\"font-weight: 400;\">Frontiers in Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> listed zinc and selenium as minerals with synergy, together with calcium, magnesium, and potassium (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2023.1279925\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who may be unaware, a synergistic effect is a situation where the combined effect of two chemicals is far greater than the sum of the effects of each agent alone (<\/span><a href=\"https:\/\/study.com\/learn\/lesson\/what-is-synergism.html\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). In this case, ingesting selenium and zinc together may make the nutrients work far better than ingesting each one by itself, as several studies have suggested.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An animal study published in the <\/span><i><span style=\"font-weight: 400;\">Biological Trace Element Research<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2021 found <a href=\"https:\/\/betterme.world\/articles\/types-of-fish-to-eat\/\">fish<\/a> that were fed a diet enriched with both selenium and zinc had higher immunity, faster growth rate, better weight gain, and higher hemoglobin, red blood cell, and globulin levels than those that were only fed either selenium or zinc or those that weren\u2019t fed these micronutrients at all.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The fish that were fed these two micronutrients also had better blood and gut health, in addition to better oxidative stress responses than the fish in the other groups (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12011-021-02631-3\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. A human study published in 2019 by the <\/span><i><span style=\"font-weight: 400;\">Journal of Cancer Prevention<\/span><\/i><span style=\"font-weight: 400;\"> stated that these two chemical elements play a vital role in the alleviation of oxidative stress and in protecting DNA from the attack of reactive oxygen species.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to this finding, scientists believe that adding more animal or vegetarian food that is rich in selenium and zinc could help protect against cancers that originate from DNA damage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6786808\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. In a more recent study published in <\/span><i><span style=\"font-weight: 400;\">Nutrients, <\/span><\/i><span style=\"font-weight: 400;\">researchers found the supplementation of both zinc and selenium in a hypocaloric diet (i.e. a diet low in calories) to potentially be good for obese and overweight people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the study spanning 8 weeks, researchers found that participants who took zinc and selenium supplements each day (25 mg and 200 mcg, respectively) recorded an increased RMR (resting metabolic rate) of 22.9% which helped burn an extra 441 kcal a day, promoted better functional capacity in the timed up-and-go test, and ensured better selenium levels in the body than those who took the placebo (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10386647\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. In an older study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of the American College of Nutrition,<\/span><\/i><span style=\"font-weight: 400;\"> researchers found that the supplementation of both zinc and selenium significantly improved free triiodothyronine (T3), in comparison to selenium alone or placebo.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This combination was also the only treatment that was found to significantly improve free thyroxine (T4) and TSH levels, with all other test groups eliciting no effect (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/07315724.2014.926161\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/zinc-rich-foods-for-vegetarians\/\"><i>A Comprehensive Guide to Zinc-Rich Foods for Vegetarians <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_in_Zinc_and_Selenium\"><\/span><b>What Foods Are High in Zinc and Selenium?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the benefits of these two micronutrients and how consuming them, especially together, can benefit your health, here are some foods that are rich in both elements that you might want to consider adding to your weekly <a href=\"https:\/\/betterme.world\/articles\/1250-calorie-meal-plan\/\">meal plan<\/a> (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat &#8211; Beef, pork, and lamb<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry &#8211; turkey and chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish and other seafood &#8211; Shrimp, lobster, sardines, salmon, oysters, clams, halibut, and crab<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes, lentils, and chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as milk, yogurt, and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains, especially oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens and vegetables such as mushrooms, spinach, and kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds such as Brazil nuts, sunflower seeds, and hemp seeds<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"food rich in selenium and zinc\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Fruits_Are_High_in_Selenium\"><\/span><b>Which Fruits Are High in Selenium?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While they may be some of the best healthy salt-free snacks, fruits are not the best sources of selenium. An older study published in <\/span><i><span style=\"font-weight: 400;\">The Journal of Nutrition <\/span><\/i><span style=\"font-weight: 400;\">noted that most fruits and vegetables contain less than 0.01 \u03bcg\/g of selenium (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S002231662312195X\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only fruit that appears to have significant amounts of selenium is bananas. Even then, they only have a trace of it at just 1 mcg per half-cup serving (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To counter this problem and increase the consumption of selenium in both humans and livestock, researchers have suggested that selected crops, especially fruits and berries, should go through the biofortification process (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27228706\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780128187326000186\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). If this process is successful, then selenium-enriched fruits may be a quality source of this nutrient.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Selenium_Benefits_For_Hair_Skin_and_Nails\"><\/span><b>What Are Some Selenium Benefits For Hair, Skin, and Nails?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you read the ingredient lists of your hair, skin, or nail supplements, you may have seen that selenium is often listed among a multitude of other ingredients, but does it truly work? Due to this trace mineral\u2019s ability to support your immune system, protect against oxidative stress, and fight against inflammation, selenium may also work to improve the health of your skin, hair, and nails.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Benefits_of_Selenium_for_Skin\"><\/span><b>\u00a0<\/b><b>Benefits of Selenium for Skin\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to the skin-related benefits of selenium, it may be helpful for those who suffer from skin disorders. Studies have found that adding foods rich in selenium to their diets may be beneficial for people suffering from psoriasis or epidermolysis bullosa (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18223373\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22821504\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It has also been suggested that the mineral may protect against skin cancer as it has cellular antioxidant defenses and protective effects against UV radiation-induced damage to skin cells. Furthermore, a selenium deficiency may be associated with an increased risk of skin cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18223373\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1046\/j.1365-2230.2000.00725.x\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22821504\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Selenium_For_hair\"><\/span><b>Benefits of Selenium For hair<\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those who suffer from dandruff, using selenium sulfide as a topical treatment, especially in shampoo, can help relieve itching and flaking of the scalp and remove dry, scaly particles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2887514\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It also promotes hair growth, although too much may lead to hair loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4828511\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Selenium_for_Nails\"><\/span><b>Benefits of Selenium for Nails\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both fingernails and toenails rely on this trace mineral for growth (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/270219198_Selenium_in_human_nails_a_preliminary_study_using_INAA\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended amount of selenium per day is 55 micrograms for adult men and women (above 19 years), while pregnant women need 60 micrograms and lactating women need 70 micrograms a day. Ensuring you consume these amounts can help you experience the various benefits we previously mentioned (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Zinc_and_Selenium_Good_for\"><\/span><b>What Are Zinc and Selenium Good for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen in the section above, our bodies need these two trace minerals to function at their best. Both zinc and selenium influence complex bodily processes such as reproduction, boosting immune system and metabolism function, DNA production, wound healing, enzymatic reactions, growth and development, thyroid function, and much more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/61.png\" alt=\"food rich in selenium and zinc\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_are_highest_in_selenium\"><\/span><strong>What foods are highest in selenium?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">At 537 \u00b5g of selenium per 28 grams and 2,550 \u00b5g per 1 cup, Brazil nuts are the top food with the highest amount of this nutrient (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100514\/nutrients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can\u2019t find these nuts, don\u2019t fret; just turn to other easy-to-find selenium sources such as tuna, sardines, and shrimp. These kinds of seafood are also good sources of omega-3 fatty acids, which can support weight loss. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35815739\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Organ meats such as liver and more common meats such as <a href=\"https:\/\/betterme.world\/articles\/healthy-chicken-breast-recipes-to-lose-weight\/\">chicken<\/a>, beef, pork, and turkey are also excellent sources of selenium.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_is_better_selenium_or_zinc\"><\/span><strong>Which is better, selenium or zinc?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As illustrated by the studies mentioned above, these two nutrients appear to work better and produce greater results when combined. Instead of trying to pick one over the other, you should combine both for better health.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_zinc_and_selenium_help_you_sleep\"><\/span><strong>Do zinc and selenium help you sleep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they do. Studies on zinc alone, selenium only, and a combination of zinc and selenium together have shown that these two minerals can help<a href=\"https:\/\/betterme.world\/articles\/golden-milk-latte-recipe\/\"> improve sleep<\/a> amount, duration, and quality and may even decrease the likelihood of some sleep disorders whether used individually or together\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5713303\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29241421\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/15\/2\/397\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0165032722013465?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_know_if_I_need_a_selenium_supplement\"><\/span><strong>How do I know if I need a selenium supplement?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Determining if you have a selenium deficiency and need supplementation is a complex process that requires a look at a patient\u2019s medical history and a physical examination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some things that may hint at a selenium deficiency include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482260\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint swelling, tenderness, or restricted movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neurological function problems such as sensory perception, reflexes, and coordination issues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin pigmentation changes, white spots on nails, or brittle nails<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Male infertility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menstrual irregularities or other reproductive issues in women<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Growth disorders in children<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_get_100_of_zinc_daily\"><\/span><strong>How do you get 100% of zinc daily?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Adult women and men require 8 mg and 11 mg of zinc daily. You can try reaching this recommended amount by including zinc-rich foods such as meat, fish, and other seafood, beans, nuts, whole grains, poultry, eggs, dairy, and oysters in your daily diet (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These sources of foods also make some of the best frozen meals for weight loss, so if you\u2019re worried about food waste or not eating healthy, you can simply buy meals with these ingredients or make them at home and freeze them.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While zinc and selenium deficiencies are not particularly common, ensuring you get enough of these foods that are rich in selenium and zinc will stave off the likelihood of a deficiency and go a long way toward ensuring you remain as healthy as you can be and that your body is functioning optimally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any questions regarding your intake or if you suspect you might be deficient in selenium, zinc, or any other nutrient, please speak to your doctor before altering your diet.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to healthy eating, most people are often concerned about how many macronutrients they ingest per day and completely overlook the multitude of micronutrients found in different kinds of food. While watching your protein, carbs, and fat intake goes a long way in controlling weight, if you want to stay healthy and stave [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80436,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[45],"class_list":["post-41372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Improve Your Health With Foods Rich In Selenium And Zinc - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for \u2605 FOOD RICH IN SELENIUM AND ZINC \u27a4? Check out this article for a comprehensive list and learn about the benefits of these two nutrients.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Improve Your Health With Foods Rich In Selenium And Zinc\" \/>\n<meta property=\"og:description\" content=\"Are you looking for \u2605 FOOD RICH IN SELENIUM AND ZINC \u27a4? Check out this article for a comprehensive list and learn about the benefits of these two nutrients.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T18:52:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Foods-Rich-In-Selenium-And-Zinc-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"How To Improve Your Health With Foods Rich In Selenium And Zinc\",\"dateModified\":\"2025-08-04T18:52:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\"},\"wordCount\":1730,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Foods-Rich-In-Selenium-And-Zinc.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to healthy eating, most people are often concerned about how many macronutrients they ingest per day and completely overlook the multitude of micronutrients found in different kinds of food.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While watching your protein, carbs, and fat intake goes a long way in controlling weight, if you want to stay healthy and stave off diseases, understanding your micronutrients (aka minerals and vitamins) is also essential. Two such important micronutrients are zinc and selenium.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In today's article, we\u2019ll outline the benefits of these two micronutrients and explain why eating foods rich in selenium and zinc could be good, not only for your health, but for your overall appearance too.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Selenium and Zinc?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Of these two important nutrients, zinc is probably the most well-known. According to the <\/span><i><span style=\\\"font-weight: 400;\\\">National Institutes of Health, <\/span><\/i><span style=\\\"font-weight: 400;\\\">zinc is an essential nutrient all humans need so their bodies can function normally (<\/span><a href=\\\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\\\"><span style=\\\"font-weight: 400;\\\">28<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Once ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\",\"url\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/\",\"name\":\"How To Improve Your Health With Foods Rich In Selenium And Zinc - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Foods-Rich-In-Selenium-And-Zinc.png\",\"dateModified\":\"2025-08-04T18:52:30+00:00\",\"description\":\"Are you looking for \u2605 FOOD RICH IN SELENIUM AND ZINC \u27a4? 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Check out this article for a comprehensive list and learn about the benefits of these two nutrients.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/","og_locale":"en_US","og_type":"article","og_title":"How To Improve Your Health With Foods Rich In Selenium And Zinc","og_description":"Are you looking for \u2605 FOOD RICH IN SELENIUM AND ZINC \u27a4? Check out this article for a comprehensive list and learn about the benefits of these two nutrients.","og_url":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-04T18:52:30+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Foods-Rich-In-Selenium-And-Zinc-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"How To Improve Your Health With Foods Rich In Selenium And Zinc","dateModified":"2025-08-04T18:52:30+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/"},"wordCount":1730,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/food-rich-in-selenium-and-zinc\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Foods-Rich-In-Selenium-And-Zinc.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to healthy eating, most people are often concerned about how many macronutrients they ingest per day and completely overlook the multitude of micronutrients found in different kinds of food.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=food_rich_in_selenium_and_zinc\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">While watching your protein, carbs, and fat intake goes a long way in controlling weight, if you want to stay healthy and stave off diseases, understanding your micronutrients (aka minerals and vitamins) is also essential. Two such important micronutrients are zinc and selenium.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In today's article, we\u2019ll outline the benefits of these two micronutrients and explain why eating foods rich in selenium and zinc could be good, not only for your health, but for your overall appearance too.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Selenium and Zinc?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Of these two important nutrients, zinc is probably the most well-known. 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