Selenium is a powerful trace mineral that everyone needs. Along with iodine, selenium is great for the thyroid. It supports the immune system and it’s a powerful antioxidant.  Adults need at least 55 micrograms a day and some people consume more, depending on their needs (it’s best to stay under 400mcg/day). 
Although fish and meat are great sources of selenium, don’t be fooled into thinking you can’t get it from plants. As a matter of fact, there are an abundance of natural foods that are great sources of selenium, including nuts, seeds, and green vegetables.
1. Brazil Nuts
Without a doubt, Brazil nuts are one of the best sources of selenium! Tasty, delicious, and loaded; one study showed that just two brazil nuts per day for 12 weeks raised selenium levels to a normal range. 
1/2 oz. contains a whopping 268 mcg, 479% of daily requirement and 95 calories.
Just one Brazil nut per day can provide 75 mcg of selenium.
1. Supports Bone Health and Helps Prevent Osteoporosis
Manganese, in combination with other minerals, including calcium, zinc and copper, can help reduce bone loss, especially in older women who are more susceptible to bone fractures and weak bones. Manganese deficiency also poses a risk for bone-related disorders since manganese helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism.
Manganese is used in numerous important enzymes, including arginase, glutamine synthetase and manganese superoxide. These work as antioxidants in the body, helping lower levels of oxidative stress and inflammation that can lead to heart disease or cancer.
What is manganese most beneficial for when it comes to disease prevention? Manganese-deficient animals have been shown to have low manganese-related superoxide dismutase function, which can be harmful because this is one of the major free radical damage-fighting enzymes in the body. In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress that can lead to numerous chronic diseases. (4) Superoxide dismutases (SODs) are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.
Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. And finally, manganese plays a part in important digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.
3. Helps Maintain Cognitive Function
A percentage of the body’s manganese supply exists in the synaptic vesicles within the brain, so manganese is closely tied to electrophysiological activity of the brain’s neurons that control cognitive function. Manganese is released into the synaptic cleft of the brain and affects synaptic neurotransmission, so it’s possible that a manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy. (5)
4. Fights and Damages Diabetes
Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. Although the exact mechanism still isn’t clear, manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.
When researchers from the Department of Internal Medicine and Biochemistry at the Veterans Affairs Medical Center tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes, they found that the group of mice given manganese over 12 weeks experienced improved glucose tolerance compared to mice not taking manganese. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function. (6)
5. Supports Lung and Respiratory Health
Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease. Oxidative stress is believed to be a key mechanism for smoking-induced chronic obstructive pulmonary disease and other respiratory disorders, so manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.
6. Helps Prevent Arthritis and Osteoarthritis
Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, makes it a recommended natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable and do more normal activities. Manganese has been sown to be especially helpful with reducing common pains in the knees and the lower back.
7. Reduces PMS Symptoms
Consuming plenty of manganese along with calcium can help improve symptoms of PMS — such as tenderness, muscle pain, anxiety, mood swings and trouble sleeping — and work as a natural remedy for PMS. One study published in the American Journal of Obstetrics and Gynecology found that women who have lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation. (7)
8. May Help with Weight Loss
Some early research points to the fact that manganese, taken in a specific form called 7-Keto Naturalean, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper and potassium, may be able to help reduce weight in obese or overweight people. More research is still needed to determine how manganese supports healthy weight loss and metabolism, but it’s likely related to manganese’s ability to improve digestive enzymes and balance hormones.
9. Speeds Up Wound Healing
By applying manganese, calcium and zinc to serious and chronic wounds, studies show that wound healing can speed up significantly over a period of 12 weeks. (8)
10. Helps Balance Iron Levels and Prevent Anemia
Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, manganese also helps the body use and store iron to some degree as well, which can help prevent anemia (low iron).
11. Prevents Infertility
Manganese deficiency can contribute to infertility since manganese helps with hormone regulation and antioxidant activity, thus manganese works as a natural infertility treatment.
Best Food Sources of Manganese
Percentages based on the adult women’s AI of 1.8 milligrams/daily:
Legumes such as beans, lentils and peas as well as cereals andleafy vegetables are considered good sources of molybdenum.Liver is also a good source of molybdenum, but animal productsare generally poor sources of the element.
Cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnips, bok choy and kohlrabi, are rich sources of sulfur-containing substances known as glucosinolates, which impart a pungent aroma and slightly bitter taste.
Protein-rich foods, such as fish, poultry, meats, nuts and legumes, are not only essential for building and maintaining healthy skin, hair and nails, but also are good dietary sources of sulfur. Cysteine and methionine -- two sulfur-containing amino acids in these foods -- serve as key sources of sulfur for your body's cells. While the majority of amino acid sulfur is needed for making protein, it also serves as a cofactor for certain enzymes, which are substances that help bring about chemical reactions. Eggs are not only a rich source of protein, they're high in sulfur, with the white, or albumen, containing the majority. Each egg yolk contains 0.016 milligram of sulfur, and the white contains 0.195 milligram, according to B. Srilakshmi, author of "Food Science." Egg yolks contain dietary cholesterol, however, which has been linked to increased blood cholesterol levels. University of Michigan Health System recommends limiting egg consumption to one per day, with the exception of people with high cholesterol who should eat no more than four in week
Brazil nuts, pecans, pine nuts, sesame seed, walnuts and oily fish are other good sources of essential fatty acids.
Other nutrient deficiencies that lead to acne include chromium, magnesium, selenium, vitamins A and B and zinc.
Chromium helps to balance blood sugar levels and several studies have found a link between low chromium levels and acne outbreaks. Onions, romaine lettuce and tomatoes are good sources of chromium.
Top 10 Foods High in Selenium
1) Brazil nuts. 1 oz (6-8 nuts): 544 mcg (over 100% DV)
2) Yellowfin tuna. 3 oz: 92 mcg (over 100% DV)
3) Halibut, cooked. 3 oz: 47mcg (67% DV)
4) Sardines, canned. 3 oz: 45mcg (64% DV)
5) Grass-fed beef. 3 oz: 33 mcg (47% DV)
6) Turkey, boneless. 3 oz: 31 mcg (44% DV)
7) Beef liver. ...
8) Chicken.Top 10 Vitamin B2 Rich Foods
1) Beef liver. 3 oz: 2.9 mg (over 100% DV)
2) Lamb. 3 oz: 3.9 mg (over 100% DV)
3) Milk. 1 cup: 0.45 mg (26% DV)
4) Natural yogurt. 1 cup: 0.57 (34% DV)
5) Mushrooms. ½ cup: 0.23 mg (14% DV)
6) Spinach. ½ c: 0.21 mg (12% DV)
7) Almonds. 1 oz: 0.323 mg (19% DV)
8) Sun-dried tomatoes.
Top 10 High Zinc Foods by Nutrient Density
#1: Oysters (Cooked)
78.6mg (524% DV) per 100 grams
#3: Beef (Lean, Cooked)
12.3mg (82% DV) per 100 grams
#4: Veal Liver (Cooked)
11.9mg (79% DV) per 100 grams
#5: Pumpkin & Squash Seeds (Roasted)
10.3mg (69% DV) per 100 grams
#6: Sesame Seeds
10.2mg (68% DV) per 100 grams
Vitamin A and B2
Vitamin A is responsible for the conversion of fatty acids into the oil in skin and can help to balance hormones but it is toxic when taken directly by itself. Vitamin B2 converts the toxic forms of vitamin A into the forms our body needs and uses. Natural sources of vitamin A include carrots, cruciferous vegetables, leafy greens and yellow-orange fruits. Good sources of vitamin B2 are asparagus, broccoli, chard, collard greens, eggs, mushrooms, Romaine, spinach and turnip greens.
Zinc is known to increase the production of male hormones and is also needed to renew skin cells on a daily basis.
Zinc is present in Brazil nuts, mushrooms, pumpkin seeds, spinach and whole grains.
Magnesium is vital for the release of insulin, the creation of glucose receptors and the production of enzymes and proteins necessary for skin cells, says Dr. Preston.
Good sources of magnesium are broccoli, halibut, mustard greens, blackstrap molasses, peppermint, pumpkin seeds, squashes and turnip greens.Celery, cucumbers, green beans and kale, along with other seeds are also good sources of magnesium.