Selenium is an important trace element, or nutrient, that can be naturally seen in many foods that are needed by humans to stay healthy. Selenium is a constituent of selenoproteins that plays an important role in bodily functions, including roles in reproduction, thyroid hormone metabolism, DNA synthesis, protection from oxidative damage and protection from viral infections. You can even obtain selenium from your diet by including food enriched in selenium content. In this article, we'll explore the foods rich in selenium that you can include in your diet.
List of Foods Rich in Selenium
Here are some of the healthy foods containing selenium that you might want to try:
1. Nuts
Nuts, like Brazilian nuts, are known to be heavily loaded with selenium and zinc, which are important for reducing oxidative stress. Consuming just one nut can provide 95 micrograms of selenium to our body. It would be advised to not consume selenium in excess because selenium toxicity also has potential health risks.
2. Seafood
Most seafood contains high levels of selenium content, which plays a vital role in our body when consumed in the right amount. Yellowfin tuna and white fish like halibut have about 92 micrograms of the selenium while tinned sardines contain 45 micrograms of the selenium, followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain 40 to 65 mcg of selenium.
3. Roasted ham or pork chops
An 80g portion of roasted ham contains 42 micrograms of selenium which is equivalent to 76% of the adult daily recommended value. However, ham is known to have high salt content and consuming them in the right portion can help to balance the selenium content in the body.
4. Enriched food like pasta
Products like pasta, whole wheat bread, and whole grain cereal have been studied to be enriched with selenium and other minerals. So eating 1 cup serving of noodles or cereals can provide 40 micrograms of selenium to our diet and about 16 micrograms of selenium by eating 2 slices of whole grain toast.
5. Oatmeal
A daily intake of one cup of cooked oatmeal can provide 13 micrograms of selenium to your diet. So, enjoy eating it during breakfast time with different combinations like with eggs, fruits, or toasted whole wheat bread.
6. Baked beans
One cup of baked beans contains about 12 micrograms of selenium which is a great source of fiber as well. One can enjoy this breakfast delicacy by consuming them with roasted whole wheat bread to improve the selenium content.
7. Brown rice
One cup of cooked long-grain brown rice contains 19 mcg of selenium which meets 27% of the recommended daily intake. Enjoy eating this with some meat, chicken, beef liver or pork delicacies that are also a great source of selenium to fulfill almost the entire recommended daily amount in the adult's diet.
Conclusion
Selenium is an essential trace mineral that our body needs to maintain proper functioning of the immune system, metabolism, thyroid function, and reproduction. Selenium is widely used as a dietary supplement in the field of medicine as it can reduce free radicals that contribute to oxidative stress and increased risk of cancer. One can consume them in a natural form by eating foods rich in selenium as well as a balanced diet with sodium, zinc and potassium. As a result, including these foods in your diet may help you save money on health insurance in the long run by decreasing your risk for certain illnesses.