A member of the British Dietetic Association, Juliette Kellow has worked in the NHS and for the food industry, and is the former editor of magazines Slimming and Top Santé. She's also the former editorial...

It’s not a nutrient we hear much about, but selenium decreases the risk of certain diseases. Find out the best selenium sources

Who’s missing out?

A massive 22% of teenage boys, 48% of teenage girls, 24% of men ages 19-64, 53% of women aged 19-64, 30% of men over 65 and 52% of women over 65 have very low intakes.

Important for

Protecting the body from harmful free radicals, which damage cells and increase the risk of certain diseases. This trace mineral also helps to make the thyroid hormones that control the metabolism and boost the immune system.

Find it in

Meat, fish, poultry, seeds and nuts (especially Brazil nuts).

Boost your intake

  • Have two unsalted Brazil nuts each day. Chop them into cereal.
  • Enjoy a lean steak occasionally. Go for pork instead of lamb – it has three times more selenium (and is lower in fat).
  • Most fish is a good source. Have two portions a week – one should be oil-rich. Lemon sole has the highest selenium contents of white fish.
  • Enjoy fajitas – you’ll get a double hit of selenium in the form of meat or chicken with a little reduced-fat cheese.