Selenium Rich Foods
Selenium is an essential mineral found in soil, water, and some foods. It is vital for making many body processes work correctly. Selenium helps protect cells from damage that can cause heart disease, some cancers, and other serious diseases. It is a trace mineral that plays an essential role in your body’s detoxification. Selenium is also a key component in your immune system and helps to protect your cells from free radical damage. Eating a varied diet will help ensure that you get enough selenium. Here are some foods that are known to contain selenium:
Mussels, crab, lobster, and clams have the highest selenium levels of all shellfish. Each 3-ounce serving contains about 50 micrograms of selenium or more than twice your daily recommended intake. These mollusks also provide omega-3 fatty acids and several B vitamins, including vitamin B-12.
A 3-ounce piece of yellowfin tuna provides about 45 micrograms of selenium, which is roughly double your recommended daily intake. Tuna also has high levels of protein and provides vitamins D and B-6 and niacin and minerals such as phosphorus and potassium. A 3-ounce serving contains about 180 calories, but it’s relatively low in fat — less than 2 grams per serving — compared with similar types of fish such as salmon or halibut.
- Brazil Nuts
Brazil nuts are one of the best sources of selenium. One hundred grams of Brazil nuts contain about 67 mcg or 94% of selenium DV (daily value). It is also rich in magnesium, phosphorus, and copper. Eating a handful of Brazil nuts can make you feel full for a longer time as it contains fiber and protein.
Seafood is one of the best sources of selenium. Oysters contain almost 790% DV of selenium per 100 grams serving, which is very high compared to other sources. Oysters are also rich in protein, vitamin B12, and niacin which help to detoxify your body. Moreover, they are low on carbs and fats, making them a perfect snack for weight loss.
The main benefit of eggs is that they are one of the richest sources of selenium. Selenium plays a crucial role in metabolism and thyroid function, and it may reduce inflammation. One large egg contains about 15% of the RDI for selenium. Selenium is also vital for fertility and reproduction. It protects against DNA damage, reduces oxidative stress, and may even decrease your risk of prostate cancer.
Egg yolks contain all the nutrients in eggs, including selenium and more fat-soluble vitamins like vitamins A, D, E, and K. Eggs contain all nine essential amino acids. Amino acids are the building blocks of protein, critical for growth and development. The protein in eggs can help with weight loss too. Eating high-protein foods can help you feel full longer and increase muscle mass during weight loss.
Because of its antioxidant properties and antimicrobial benefits, garlic is considered by many to be an excellent source of selenium. Garlic contains a compound called allicin, linked to a reduced risk of cancer development. In addition, garlic may help prevent heart disease, reduce high cholesterol, and lower blood pressure.
Garlic is best consumed raw; however, it can be added to vegetables and meat dishes for added flavor.
When it comes to skin-protecting antioxidants, oats are at the top of the list. In a recent study, oats were shown to be one of the best sources of selenium, an antioxidant that helps protect against sun damage. What’s more: Oats are also a rich source of the mineral zinc, which may help your skin heal after sun exposure. And even if you don’t have visible damage, your skin is constantly exposed to pollutants in the air that can cause wrinkles over time. Oats can help with that, too, by preventing free-radical damage.
Bananas are a rich source of selenium, one of the essential minerals for our body. Selenium is an essential antioxidant mineral that inhibits cancer growth and prevents cell damage. It also helps maintain the skin’s elasticity, thus delaying aging and preventing wrinkles. Bananas are also rich in potassium which aids in regulating blood pressure.
Cashews are a good source of selenium. This trace mineral is vital for the proper functioning of the immune system. It also helps prevent cell damage and has anti-aging properties. The body uses selenium to make unique proteins, known as antioxidant enzymes. These play an essential role in preventing cell damage that can lead to cancer.
The recommended daily intake for selenium is 55 micrograms (mcg) for adults and 15 mcg for children aged 4 to 10. The amount of selenium in any food can vary depending on the amount in the soil where the food was grown.
One ounce of cashew nuts contains 5.1 mcg of selenium or 9 percent of the recommended daily intake (RDI).\
Lentils are another great source of selenium—and they make up for what they lack in quantity by providing much more than just this one mineral. Lentils are also rich in folate, dietary fiber, and protein—all essential nutrients for good health. A half-cup serving of cooked lentils contains about two mcg of selenium and 65 mcg of folate (about 16% of your daily value), as well as 7 gm fiber (28% DV) and 9 gm protein (18% DV).
Spinach is a leafy vegetable that is packed with nutrients. It can be eaten raw, but it’s more commonly cooked. Spinach contains an impressive array of nutrients and antioxidants, including iron, magnesium, and vitamins A, C, and K. It is also rich in selenium. Selenium’s antioxidant properties help protect the body from free radicals. Free radicals are natural substances that form due to normal bodily processes and environmental stressors, such as pollution and smoking. These molecules can damage cells, which may lead to chronic disease.
Spinach is an excellent source of dietary fiber and protein. It also contains high vitamin K1 and folate; both of these nutrients are important for heart health. Folate helps reduce homocysteine levels, while vitamin K1 helps prevent calcium buildup in the arteries, which can lead to heart disease. In addition to its abundance of essential nutrients, it is also rich in carotenoids like xanthins and lutein, making it one of the best antioxidant foods.