SELENIUM FOODS – 19 Foods To eat for Your Selenium intake.
Your body depends on selenium, an essential mineral, for all of its vital functions, from fertility to combating infection. The amount of selenium in various foods depends on the amount of selenium in the soil where the food was produced. Rain, evaporation, chemicals, and pH levels will all affect soil selenium levels.
This makes selenium deficiency more widespread in some parts of the world, although it is comparatively uncommon in the United States. In today’s article, we will share with you 19 Foods To eat for Your Selenium intake. From Brazil nuts, fish, ham, and more. Stay tuned to find out more.
1. Brazil nuts
Brazil nuts are one of the finest sources of selenium. One ounce, or about six to eight nuts, contains approximately 544 mcg. And be sure that you only eat Brazil nuts a couple of days a week to avoid the toxicity of selenium.
Yellow fin tuna contains approximately 92 mcg of selenium per 3 ounces (oz), making it an outstanding source of selenium. This is accompanied by sardines, oysters, clams, halibut, lobster, salmon, and crab containing between 40 and 65 mcg.
Many healthy eaters dislike ham because of its high salt content. It does, however, contain about 42 mcg of selenium per 3 oz serving, or 60 percent of the daily requirement for adults.
4. Enriched foods
Enriched foods are those that have lost nutrients during processing, and therefore their nutritional profile is improved by vitamins and minerals that are added back at the end. Many whole-grain products are enriched when the hull or germ, where many nutrients are found, is taken out.
Some foods, including pasta, whole wheat bread, and whole-grain cereals, are enhanced or fortified with selenium and other minerals. The amount of selenium in these items can vary, but you will normally get up to 40 mcg per 1 cup of noodle or cereal serving and about 16 mcg per 2 slices of whole-grain toast. Just make sure that you combine enriched foods with plenty of wholes, plant-based foods for optimum nutrition.
The selenium level of beef depends on the cut, but the bottom round beef steak gives you about 33 mcg of beef. Beef liver contains about 28 mcg, and ground beef provides about 18 mcg. Among its many functions, the liver also acts as a nutrient storage area.
It’s no wonder, then that beef liver is a perfect source of selenium. Can’t you stomach the thought of swallowing a slice of the liver? Mix the ground liver in your homemade meatballs. You’re not even going to know it’s there!
Turkey is also on the list of food sources abundant in selenium. Like beef, you’re going to need 2-3 servings a day. Again, this source is excluded for vegans and vegetarians. While it is “healthier” meat, sourcing it ethically and sustainably may prove difficult and costly.
You will get 31 mcg of selenium out of 3 oz of boneless turkey. Eat a turkey sandwich with fortified whole wheat bread with extra selenium.
Chicken gives you about 22 to 25 mcg of selenium per 3 oz of white meat. This leads to a serving that is similar in size to a card deck, making it convenient to add more selenium to your diet. Poultry tends to be rich in selenium in general.
However, to get your daily value from chicken, you will need 3-4 servings a day. Chickens are also leaner, healthier, and more readily accessible. Organic and ethically raised chicken—which is more nutritious is also easier to come by.
8. Cottage cheese
One cup of cottage cheese contains about 20 mcg or 30 percent of the recommended daily dose of selenium.
Which one comes first: chicken or egg? As far as selenium is concerned, chickens come first but eggs are not that far away. You’d have to eat about five eggs a day to keep up with the selenium needs. The amount of selenium loaded into an egg is unbelievable. A hard-boiled egg contains approximately 20 mcg of selenium.
Don’t you like hard-boiled? Don’t worry, go for eggs any way you want and you’ll always get a dose of selenium. This kitchen superstar is an outstanding source of selenium, protein, good fats, and choline. Mix the eggs with the oatmeal to make the breakfast a little more substantial and richer.
10. Brown rice
Though enriched white rice is a good way to improve the consumption of selenium for those who just don’t like brown rice, this whole-grain substitute is a good source on its own. One cup of cooked long-grain brown rice contains 19 mcg of selenium or 27 percent of the maximum recommended level.
Enjoy this grain with your preferred 3 oz portion of chicken or turkey to get up to 50 mcg of selenium—almost the recommended adult daily level. Barley can also be substituted for rice, which contains 23mcg per 1/3 cup of serving.
11. Sunflower seeds
A quarter cup of sunflower seed contains almost 19 mcg of selenium, making it a perfect snack, particularly if you don’t eat animal products that appear to have higher levels of selenium.
12. Baked beans
Consume a cup of roasted beans and enjoy about 13 mcg of selenium along with some essential fiber.
Mushrooms are from the family of fungi that contain many nutrients, including vitamin D, iron, and about 12 mcg of selenium in a 100-gram portion. Try these 16 vegetarian-friendly mushroom recipes.
One cup of normal, cooked oatmeal will give you 13 mcg of selenium. Enjoy breakfast with two eggs to get 53 mcg.
Spinach, which is cooked from frozen, gives you about 11 mcg of selenium per cup. It is loaded with folic acid and vitamin C, too. At this point, can we just presume that spinach is the true food of the MVP? This rich, leafy green is deserving of a place in the micronutrient hall of fame. Use a fresh salad or roast with garlic for a tasty side dish.
16. Milk and yogurt
Milk and yogurt both contain about 8 mcg of selenium per cup or 11 percent of your daily needs. To increase your intake, add some milk to your enriched cereal.
One cup of cooked lentils contains approximately 6 mcg of selenium plus a balanced dose of protein and fiber. Add mushroom soup for a vegan-friendly meal full of selenium.
Dry roasted cashews provide 3 mcg per ounce. It might not sound like a lot, but every bit helps, particularly if you adopt a vegan diet. Snack on some dried roasted cashews and get a decent dose of selenium at 3 mcg per oz.
One cup of sliced banana gives 2 mcg of selenium or 3% of the recommended daily intake. Again, this does not sound like much but most fruits have little to no sign of selenium at all. Add bananas to a yogurt smoothie or add more selenium to your favorite oatmeal.
Selenium is a part of selenoproteins that perform important roles in the body, including antioxidant defense, thyroid activity, DNA synthesis, and roles in the immune system and reproduction. Lack of Selenium causes pain in muscles and joints, extremely unhealthy hair, and white spots on the fingernails.
In long-term cases, it may also contribute to Hashimoto’s disease, an illness in which the body’s immune system destroys the thyroid. Selenium-rich foods are Brazil nuts, tuna, oysters, pork, beef, chicken, whole-wheat pasta, and mushrooms. The current daily value (DV) of selenium is 55μg (micrograms).
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