Foods That Have Iodine And Selenium



As we all know, our body needs proper nutrients and minerals to function properly. Two of the most important minerals that we need are iodine and selenium. These minerals are essential for maintaining thyroid health, boosting immunity, and preventing diseases. In this article, we will discuss foods that have iodine and selenium.

Iodine-Rich Foods

Iodine is a mineral that is essential for thyroid health. Our thyroid gland produces hormones that regulate our metabolism, body temperature, and other bodily functions. Some of the foods that are rich in iodine are:

1. Seafood

Seafood is a great source of iodine. Fish, shrimp, and seaweed are some of the seafood that contains high levels of iodine. For example, a 3-ounce serving of cooked shrimp contains around 35 micrograms of iodine.

2. Dairy Products

Dairy products like milk, cheese, and yogurt are also a good source of iodine. One cup of milk contains around 56 micrograms of iodine. However, it is important to choose low-fat or fat-free dairy products as high-fat products may increase the risk of heart disease.

3. Eggs

Eggs are another good source of iodine. One large egg contains around 24 micrograms of iodine. It is important to note that the iodine content in eggs may vary depending on the hen’s diet.

Selenium-Rich Foods

Selenium is another essential mineral that our body needs. It helps in protecting our body from oxidative stress and supports our immune system. Some of the foods that are rich in selenium are:

1. Brazil Nuts

Brazil nuts are the richest source of selenium. Just one ounce of Brazil nuts contains around 544 micrograms of selenium. However, it is important to limit the intake of Brazil nuts as excessive consumption may lead to selenium toxicity.

2. Fish

Fish like tuna, halibut, and sardines are also a good source of selenium. A 3-ounce serving of canned tuna contains around 63 micrograms of selenium.

3. Whole Grains

Whole grains like brown rice, wheat, and oats are also a good source of selenium. One cup of cooked brown rice contains around 19 micrograms of selenium.


In conclusion, iodine and selenium are essential minerals that our body needs. By including foods that are rich in iodine and selenium in our diet, we can maintain our thyroid health, boost our immunity, and prevent diseases. So, make sure to include these foods in your diet and stay healthy!