{"id":14554,"date":"2020-04-01T05:58:52","date_gmt":"2020-04-01T05:58:52","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=14554"},"modified":"2021-05-07T13:59:44","modified_gmt":"2021-05-07T13:59:44","slug":"14-foods-sources-of-selenium","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-foods-sources-of-selenium\/","title":{"rendered":"14 Foods Sources of Selenium"},"content":{"rendered":"\n
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Selenium is an important mineral that your body needs for many basic functions. This mineral helps with fighting off infections and plays a role in reproduction. The amount of selenium found in a food source will often depend on the soil that the food is grown in. Evaporation, rain, pH levels, and pesticides may all affect the amount of selenium found in soil. This makes a deficiency of selenium more common in certain areas of the world. <\/p>\n\n\n\n

This deficiency is not as common in the United States but does still occur. No matter where you live, there are some factors that might make it more difficult for your body to absorb selenium. Diseases such as HIV, kidney failure, and gastrointestinal disorders make absorbing selenium more difficult. It is important to make sure that you are getting the recommended daily amounts of selenium in your diet. Here are 14 food sources of selenium to consider. <\/p>\n\n\n\n

1. Brazil Nuts<\/h3>\n\n\n\n

If you are worried about getting enough selenium <\/a>in your diet, consider eating brazil nuts as a snack. These nuts are a great source of selenium. In just a single ounce there is about 554 mcg of selenium. In addition, Brazil nuts contain a high number of antioxidants, minerals, and vitamins. While these nuts are rich in vitamins and minerals, including selenium, as mentioned they are also high in calories. There are 459 calories in a single half-cup serving. <\/p>\n\n\n\n

So, while these nuts are a great treat and can provide you with the magnesium that you are looking for, if you are trying to lose weight or if you are counting your calories, you may need to limit how often you eat these nuts. You should also limit your intake of Brazil nuts to just a few times each week in order to avoid getting too much selenium, which can cause ill health effects. <\/p>\n\n\n\n\n\n\n\n

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2. Fish<\/h3>\n\n\n\n

If you are trying to eat a healthier diet, adding fish to your meal plan at least once or twice a week is a good idea. There are many good minerals and nutrients found in fish<\/a>. Salmon is a great source of selenium as well as omega 3 fatty acids. These nutrients can help you maintain a healthy body. <\/p>\n\n\n\n

Also, salmon contains high amounts of vitamin B-12, vitamin D, and of course magnesium. Yellowfin tuna is another great source of selenium to consider. Other good fish sources for selenium include oysters, clams, sardines, shrimp, halibut, and crab. Each of these types of seafood contains anywhere from 40 to 65 mcg of selenium.<\/p>\n\n\n\n

Adding a seafood meal to your menu each week can go a long way when it comes to maintaining good levels of selenium in your body. Make sure to use wild-caught fish as opposed to farm-raised as wild-caught fish tend to have more nutrients than farm-raised. <\/p>\n\n\n\n\n\n\n\n

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3. Cottage Cheese<\/h3>\n\n\n\n

A single cup of cottage cheese<\/a> contains about 22 mcg of selenium. This amount is about a third of the recommended daily value. In addition to offering selenium, cottage cheese also provides a great source of calcium and protein. If you are on a low sodium diet, there are low sodium versions available. <\/p>\n\n\n\n

Cottage cheese can be used as a snack or as a side dish for almost any meal. It is important to consider the fat content of cottage cheese if you are following a low-fat diet. Adding some fruit to your cottage cheese is a great way to get some more nutrition from your snack. As with anything that you are consuming, checking the nutritional label is a good idea as each type of cottage cheese may have varying amounts of the nutrients that you are looking for. Also, everything that you eat should be in moderation in order to get the most variety of nutrients in your diet. <\/p>\n\n\n\n\n\n\n\n

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4. Eggs<\/h3>\n\n\n\n

A single egg <\/a>contains about 20 mcg of selenium. In addition, eggs also contain many other vitamins, minerals, proteins, good fats, and other healthy nutrients. A single egg contains Vitamin B2, Vitamin B12, Vitamin A, Vitamin B5, and Selenium. In addition, eggs contain a small amount of almost every mineral and vitamin that the human body requires. This includes iron, calcium, zinc, potassium, folate, Vitamin E, manganese, and many more. <\/p>\n\n\n\n

Eggs have just 77 calories, including 5 grams of fat and six grams of quality protein as well as just trace amounts of carbohydrates. It is important to note that all of the vitamins and nutrients of an egg are found in the yolk. The white part of the egg only contains protein. With the low-calorie count and high amount of vitamins and nutrients, eggs are considered to be one of the top superfoods and should be a part of any type of healthy diet. <\/p>\n\n\n\n\n\n\n\n

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5. Brown Rice <\/h3>\n\n\n\n

A cup of brown rice provides you with 19 mcg of selenium. This is 27 percent of the recommended daily value. If you add in some turkey or chicken you will be up to 50 mcg of selenium, nearly the entire recommended daily amount in a single meal. Brown rice<\/a> is full of other nutrients as well. It provides many of the B vitamins, which are important for protecting your heart and boosting your energy levels. <\/p>\n\n\n\n

If you add some vegetables and other seasonings to your rice, you will get even more of the nutrients your body needs in order to remain healthy and strong. Another great thing about rice is that it is very versatile, which means that there are many different meals that you can add a cup of rice to and get the selenium that you are looking for. Make sure to choose brown or wild rice for the most nutritional content.  <\/p>\n\n\n\n\n\n\n\n

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6. Oatmeal<\/h3>\n\n\n\n

A cup of regularly cooked oatmeal will provide you with 13 mcg of selenium. If you add in a couple of eggs for your breakfast you will already be up to 53 mcg of this important nutrient. Also, eating oatmeal can go a long way to help lower your cholesterol and your blood pressure. Oatmeal <\/a>contains many antioxidants that help to fight off free radicals in the body. It is also full of fiber, which can help keep you feeling fuller for longer. <\/p>\n\n\n\n

Oatmeal also provides you with many vitamins and other nutrients that you need in order to help keep your body strong and healthy. Adding in some fruit can provide you with even more nutrients to start your day. Eating oatmeal for breakfast is a great way to stave off hunger throughout the morning, which makes you less likely to snack throughout the day. <\/p>\n\n\n\n\n\n\n\n

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7. Grass-Fed Beef<\/h3>\n\n\n\n

A small three-ounce serving of grass-fed beef contains 12 mcg of selenium. This is eighteen percent of your recommended daily value. While red meat often gets a bad rap, there are some benefits of eating small amounts of red meat<\/a>. Any time that you eat red meat it is important to make sure that it is organic and grass-fed. All other types of red meat can contain harmful chemicals and antibiotics that come from the cow\u2019s feed. <\/p>\n\n\n\n

Organic, grass-fed beef contains omega 3 fatty acids that can help to reduce the amount of inflammation you may be experiencing. It also has conjugated linoleic acid, which may have cancer-fighting effects. Eating small amounts of grass-fed beef can help improve blood sugar levels, fight diabetes, and fight off heart disease and cancer. Adding small amounts of red meat to your diet can be more beneficial than harmful. As with anything you eat, moderation is key. <\/p>\n\n\n\n\n\n\n\n

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8. Bananas<\/h3>\n\n\n\n

There are many reasons why bananas should be a part of your regular diet. One medium banana <\/a>provides you with about 3 percent of the recommended daily amount of selenium. This may not seem like a lot, but most fruits only have a minimum amount of selenium or will not have any at all. If you are looking to boost your selenium levels, try adding some banana to a yogurt smoothie. You can also add some bananas to your oatmeal for an additional boost of this important mineral. <\/p>\n\n\n\n

Bananas are full of other nutrients that your body needs including vitamin C, fiber, and potassium. If you are having muscle aches and cramps, eating a banana can help alleviate them as they provide you with potassium, which is necessary for reducing cramping. Fiber helps you feel fuller for longer and vitamin C is important for aiding with immunity. <\/p>\n\n\n\n\n\n\n\n

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9. Baked Beans<\/h3>\n\n\n\n

Next time you have a cookout, make sure that you have baked beans on the menu. Add in some corn on the cob to make your meal a little more healthy. Baked beans <\/a>are a great source of protein and they also contain many vitamins and minerals that the body needs in order to operate at its optimal levels. When it comes to selenium, a cup of these beans provides you with 13 mcg. <\/p>\n\n\n\n

They are high in fiber, which is important for maintaining a healthy digestive system. In addition, baked beans provide a high amount of magnesium. Magnesium is another mineral that is important for your overall health, and many people are not getting enough of it in their diets. So, the next time you are at a barbecue, go ahead and reach for that extra serving of baked beans as there is no reason to feel guilty about eating this nutritious vegetable. <\/p>\n\n\n\n\n\n\n\n

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10. Spinach<\/h3>\n\n\n\n

Spinach <\/a>is a vegetable that is often overlooked. However, more and more people are starting to take note of all of the nutritional value that comes with this leafy green vegetable. When you cook spinach from frozen, you will get about 11 mcg of selenium for each cup that you eat. In addition, spinach has high amounts of vitamin C and folic acid. Vitamin C is an important nutrient as it helps your immune system fight off possible infections. <\/p>\n\n\n\n

Folic acid is also important as it helps with many functions of the body. If you are not a big fan of spinach, but still want the nutrients this leafy vegetable can provide, try mixing it in with your favorite smoothie. The spinach will not add much flavor to the smoothie as the fruits and yogurt will help to cover the taste. This is a great way to get tons of vitamins and nutrients all in one place. <\/p>\n\n\n\n\n\n\n\n

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11. Mushrooms<\/h3>\n\n\n\n

Many people do not realize how nutritionally valuable mushrooms<\/a> really are. This is a fungus that has many great nutrients, including iron, vitamin D, and of course selenium. A single cup of cooked mushrooms contains 19 mcg of selenium. This is 27 percent of your recommended daily value. If you are a vegan or vegetarian, it is important to make sure that you are getting enough nutrients in your meals. It can be hard to get some important nutrients when you are not eating meat. <\/p>\n\n\n\n

However, mushrooms can provide a great vegetarian source for selenium as well as other important vitamins and minerals. Mushrooms also provide a good source of protein. You can add mushrooms to a spinach salad or to any type of dinner for a quick source of some of the most important nutrients your body needs in order to function. Make sure to purchase organic mushrooms. If you hunt for wild mushrooms, make sure that you know which ones are safe to eat. <\/p>\n\n\n\n\n\n\n\n

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12. Enriched Foods<\/h3>\n\n\n\n

There are some products on the market such as whole wheat bread, whole grain cereals<\/a>, and kinds of pasta that are fortified or enriched with selenium as well as several other minerals. Most of the time you will see the word fortified or enriched on the packages of these products. The amount of selenium that these products contain will vary based on the type of product that it is and how it is made. <\/p>\n\n\n\n

Often, you will find that cereal and noodles will have about 40 mcg of selenium for a single cup serving. Whole grain toast will offer about 16 mcg of selenium per slice. While these foods can provide you with selenium and other nutrients, it is important to make sure that you are also eating some of the other plant-based whole foods in order to ensure optimal nutrition. Once again, everything in moderation is the best thing to do in order to eat a well-balanced diet. <\/p>\n\n\n\n\n\n\n\n

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13. Sunflower Seeds<\/h3>\n\n\n\n

When you think about a sunflower<\/a>, chances are you think about the sun shining and get a feeling of happiness. These flowers are quite beautiful and will just make you feel happy inside. In addition to these feelings of happiness, the seeds from these flowers are also nutritionally valuable. If you eat just a quarter of a cup of these seeds you will get about 19 mcg of selenium. <\/p>\n\n\n\n

This makes them a wonderful snack. Not only do sunflower seeds give you a good amount of selenium, but they are also a great source of magnesium as well. They can help promote heart health, reduce symptoms of arthritis, and may help to alleviate symptoms of asthma. You can choose to eat these seeds as a snack in the morning or afternoon, or you can easily add them to almost any recipe. Using sunflower seeds in place of croutons on your salad offers a great way to get another source of selenium in your daily diet. <\/p>\n\n\n\n\n\n\n\n

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14. Chicken and Pork<\/h3>\n\n\n\n

If you are not a vegetarian or vegan, there is a good chance that most of your meals during the week have some type of meat in them. Chicken <\/a>and pork are both lean meats that can provide you with several nutrients that your body needs. A three-ounce serving of pork contains about 33 mcg of selenium. <\/p>\n\n\n\n

Three ounces of white meat chicken will provide you with about 22 to 25 mcg of selenium. A three-ounce serving is about the size of a deck of cards. This means that it is quite easy to consume and will add some much-needed selenium to your diet. When purchasing meat, it is best to choose organic. At times, some of the feed that is used for these animals may reduce the nutrients that the meat can provide you. Also, the feed might contain other chemicals that could be harmful when eaten.
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