Superfoods, Better Moods

The Best Foods for Every Vitamin and Mineral

Want to get your nutrients the natural way? We break down the best food sources for 20 of the most important.

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Why you need it: Selenium is a mineral with antioxidant properties. The body only requires small amounts of it, but it plays a large role in preventing chronic diseases. It also helps regulate thyroid function and the immune system.

Where to get it: Just six to eight Brazil nuts provide 544 mcg of selenium—that's 777% of your DV. Too much selenium can actually be harmful, however, so stick with the mineral's number-two food source—canned tuna (68 mg per 3 ounces, or 97% DV)—except on special occasions.

Try this recipe: Sicilian Tuna and White Bean Bruschetta

Next: Thiamin

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