Top 10 foods high in selenium
Selenium is a vital trace element that performs a number of protective functions in the body. The concentration of selenium in the blood of a healthy person is 0.001-0.004 mmol / l, and the daily requirement is 100 μg. The body is able to obtain a trace element only with food, after which it accumulates in nails and hair and in the form of compounds, the basis of which are the amino acids cysteine and methionine.
There are many disorders associated with selenium deficiency in the body. A decrease in its intake with food provokes the development of dermatitis and eczema, hair loss and brittle nails, the occurrence of liver failure, male infertilityas well as growth retardation in childhood and immunodeficiency states.
The biological role of selenium is as follows:
- selenium is a powerful antioxidant that enhances the body’s immune defenses
- a trace element endowed with immunomodulatory properties
- a chemical element takes part in the normal functioning of thyroid hormones
- selenium acts as a stimulant of metabolic processes in the body
- it reduces the toxicity of mercury, arsenic, silver and thallium
- trace element prevents the formation of cancer cells
- is a constituent element of many enzymes, hormones and other biologically active substances.
The daily requirement for selenium for people of different ages:
Top 10 Selenium Rich Foods
So, let’s figure out which foods are in the top 10 foods high in selenium, how accessible are they to the people of our country, and what else are useful?
The most important sources of this micronutrient are nuts, seafood, meat and cereals… Knowing what foods high in selenium are available can help you replenish your reserves and avoid developing health problems.
Despite the fact that most of us know very little about the microelement itself and its role for the body, foods high in selenium are available to everyone today. It is not at all difficult to obtain such a valuable chemical element. Simply diversify your daily menu with familiar selenium-rich foods.
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1. Brazil nut
Brazil nuts are the grains of the South American bertolet tree that grows in the Amazon jungle. These grains are extremely beneficial for the human body. 100 g of Brazil nuts contains about 2000 mcg selenium, which is almost 27 times higher than its daily consumption rate.
Given the high concentration of selenium in Brazil nuts, doctors do not recommend consuming more than 2-4 grains per day. If such a prohibition is violated, a person risks facing an overdose of selenium, which is manifested by nausea and a violation of the general condition.
In addition to selenium, Brazil nut grains contain a lot of fiber, polyunsaturated fatty acids, flavonoids and amino acids. This product contains a lot of potassium, copper, as well as phosphorus and magnesium. Brazil nuts are a valuable source of a huge amount of vitamins, in particular vitamin B1 and vitamin E.
Octopus and squid top the list of selenium-rich seafood. They contain about 170 mcg selenium per 100 g of product. These seafood is an excellent basis for a healthy diet. If it is necessary to reduce the calorie content of selenium-rich seafood consumed, octopus and squid can be replaced with oysters or shrimp. They belong to dietary products with a caloric value of about 80 kcal per 100 g, but at the same time they contain three to four times less trace element than their other relatives.
Selenium is also rich in marine varieties of fish, in particular, tuna. But this product is not recommended to be consumed more often than once a week due to the high content of mercury. 100 g of tuna contains approximately 43 mcg of selenium. Therefore, to replenish the micronutrient deficiency, it is enough to consume 180 g of fish.
Almost all seafood is enriched with proteins and omega-3 amino acids, which are excellent building blocks for the body and are involved in many enzymatic reactions. Seafood contains not only selenium, but also B vitamins, namely cyanocobalamin (vitamin B12).
3. Sunflower seeds
Sunflower seeds are a very healthy and incredibly affordable product. This plant grows almost throughout the territory of our country, so it is difficult for us to imagine our life without sunflower oil or fried seeds. By consuming sunflower seeds, a person significantly reduces the risk of developing cancer and cardiovascular diseases, promotes the normalization of bone mineralization, increases the body’s resistance to disease and promotes the synthesis of enzymes.
100 g of sunflower seeds contain about 80 mcg selenium… There are also many vitamins of group B, E, A, zinc, iron, calcium. Sunflower is a source of vegetable protein and amino acids. Its seeds are enriched with antioxidants and valuable trace elements necessary for the normal functioning of the human body.
4. Whole grain bread
Whole grain bread is a very healthy food product that is made from unrefined flour. This means that before grinding the grains, their top layer is not removed, which contains a huge amount of useful substances, including selenium. Whole grain bread is one of the healthiest foods that are healthy and low in calories.
Whole grain bread contains about 43 mcg selenium per 100 g of product. That is, to replenish the daily intake of a trace element in the body, it is enough to eat 150 g of this healthy food. Besides selenium Fortified with fiber and antioxidants, whole grain breads are an essential source of most of the known vitamins, as well as zinc and magnesium.
If there is a need to quickly replenish selenium reserves in the body, then it is necessary to diversify the daily menu with different types of meat. Especially a lot of selenium is found in by-products, in particular, in pork liver and calf kidneys. To replenish the micronutrient deficiency, you can eat fatty meats, such as pork. But it’s better to take care of your figure and replace it with lower-calorie types such as veal, turkey and chicken.
100 g of pork contains 52 mcg selenium… In veal it is less – 49 mcg, in chicken and turkey – 38 mcg per 100 g of product. In addition to selenium, meat is famous for its high content of animal proteins, essential amino acids, iron, calcium, B vitamins.
Selenium is contained in the yolk. Its highest concentration is found in the yolk of chicken eggs: 100 g contains 139 mcg selenium… As you know, it is organic selenium that is absorbed in the small intestine, since it has a high bioavailability.
The microelement enters the eggs by feeding the poultry with special feeds enriched with this substance. As a result, it is possible to obtain a product with a sufficient selenium content in the output. Eggs are known not only for their healthiness, but also for their low calorie content. They are a great source of protein have a beneficial effect on the state of the cardiovascular sphere, support the function of the nervous system and act as a building material for muscle tissue.
Chicken eggs are a dietary product that promotes weight loss. They contain many amino acids and antioxidants, vitamins K, A, E, omega-3 amino acids and good cholesterol. In addition, eggs help to replenish the deficiency in the body of a number of vital trace elements, in particular, calcium and phosphorus.
As you know, mushrooms, in particular, porcini and champignons, can be an additional source of selenium for the body. They contain 26-32 mcg selenium per 100 g of product. Mushrooms are a tasty and low-calorie ingredient that makes up a huge number of dishes. With this product, you can diversify your daily diet, making it more nutritious without harming your figure.
Mushrooms contain more than just selenium. It is a valuable source of vitamin D and amino acids, as well as potassium, magnesium, sulfur and phosphorus. Eating mushrooms in food helps to strengthen the heart, enhances immunity, normalizes the production of hormones and improves metabolic processes in the body.
8. Milk, yogurt and cottage cheese
Milk and other dairy products are also known for their high selenium content. 100 g of milk contains approximately 18 mcg selenium, while in cheeses and cottage cheese, its amount is 10-12 units higher. Scientists claim that daily consumption of dairy products helps prevent the development of pathological conditions associated with selenium deficiency without the risk of spoiling the figure.
One of the healthiest dairy products is cottage cheese. A handful of this product contains approximately half the daily value of selenium for the human body. Besides Dairy products contain a lot of calcium and phosphorus, as well as proteins necessary for building cells and tissues.
Lentils are an environmentally friendly food product that strengthens the immune system and raises vitality. It has a healing effect on almost all body systems, prevents the formation of blood clots and the development of inflammatory processes. In many ways, the merit of these qualities is based on the increased content of selenium in lentils. 100 g of lentils contain up to 20 mcg selenium…
Lentils also contain many vitamins, 18 amino acids (including essential ones), flavonoids and antioxidants, potassium, sodium and phosphorus, magnesium, iron, copper and zinc. Due to the increased content of plant proteins, this product can easily replace meat, which is ideal for vegetarians. Lentils are low in calories and at the same time very healthy food. Regular consumption of lentils in moderation will help not only maintain your figure, but also significantly improve your well-being.
10. Barley groats
Barley groats are crushed barley kernels that are freed from flower films. Its main feature is the exclusion of grinding during processing, due to which the cereal retains a lot of fiber. Barley porridge is a very nutritious food with a low glycemic profile, which is why it is often used on the menu of diabetics. Barley grits contain about 23 mcg selenium per 100 g, that is, to replenish the daily intake in the body, it is enough for a person to eat 300 g of this product.
Barley groats contain more than just selenium. It contains most of the periodic table, almost all known vitamins, amino acids and fiber. In cereals, more than 60% of slow carbohydrates, so it is a fairly high-calorie product. But these carbohydrates are absorbed for a long time, and the person remains full, which allows the use of cereals in dietary schemes.