The Most Nutritious Whole Foods

Selenium

What is it: A mineral needed daily, but only in small amounts.

Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.


BEST SOURCES
Wild cooked oysters (3 ounces, 61 calories)
87 percent daily value
Cooked snapper (4 ounces, 145 calories)
80 percent daily value
Cannned white tuna, in water (3 ounces, 109 calories)
80 percent daily value
Cooked halibut (4 ounces, 158 calories)
76 percent daily value
Cooked shrimp (4 ounces, 112 calories)
65 percent daily value
Roasted turkey breast (4 ounces, 215 calories)
47 percent daily value
Broiled beef tenderloin (4 ounces, 240 calories)
40 percent daily value
Grilled portobello mushrooms (1 cup, 42 calories)
31 percent daily value
Hard-boiled egg (68 calories)
19 percent daily value
Raw tofu (4 ounces, 86 calories)
14 percent daily value