Answer to Question 1
Good sources of selenium include Brazil nuts, meat (especially organ meat), and fish. Severe selenium deficiency results in Keshan disease, a potentially fatal disease that causes serious heart problems and mostly affects children. Keshan disease was first documented in the Keshan region of China, which has very low levels of selenium in its soil. Consuming high amounts of selenium can result in nausea, vomiting, diarrhea, and brittleness of the teeth and fingernails. Selenium's Recommended Dietary Allowance is 55 g/day, and its Tolerable Upper Intake Level is 400 g/day.
Answer to Question 2
RDAs for magnesium are 420 and 320 mg/day for men and women, respectively. You might consume this amount of magnesium by eating three ounces of halibut, a cup of spinach, and a serving of rice. The Tolerable Upper Intake Level (UL) for magnesium is 350 mg/day for adults. This UL is unusual because it is actually similar to or less than the established RDA values. This is because the UL does not apply to magnesium obtained from foods-only that obtained from supplemental and medicinal forms.
The major types of plant nutrients and their sources.
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Sources and Actions of Vertebrate Hormones