There are many benefits of consuming selenium in food. It is a nutrient present in the soil and can be supplied to the body through food and water. In this article we will look at a list of foods rich in selenium. Knowing what the sources are and how much each food contains of selenium will make it easier for you to ensure the intake of this nutrient in your food.
It is not necessary for humans to consume a very high amount of the nutrient daily: the recommendation is to ingest 55 to 77 mcg (micrograms) each day for adults and adolescents from 14 years of age, from 20 mcg for children aged one to three years, 30 mcg for children aged four to eight years and 40 mcg for young people aged eight to thirteen years.
However, this does not mean that the substance is not important to our body. In addition to participating in metabolism, it has antioxidant properties, which fight harmful actions of free radicals to the body, strengthens the immune system, helps to form thyroid hormones, protects the body against heavy metals, improves blood.
Other benefits associated with the mineral are: reduced risk of cardiovascular disease, improved thyroid metabolism and male fertility. Already nutrient deficiency is related to the evolution of diseases like HIV and Crohn's disease, a condition that causes inflammation in the gastrointestinal tract.
To make sure that the body is actually receiving the mineral it is important to integrate foods that contain selenium into the diet. Want to find out what these items are? So check out our list below:
List of foods rich in selenium
Here's what foods you can include in your food to ensure your daily mineral needs:
1 - Horse chestnut
Only one walnut nut brings 500 mcg of selenium. Food is still a good source of magnesium, potassium and calcium and does well for the heart, brain and provides antioxidant action. 10 g of Brazil nuts have 66 calories.
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2 - Wheat flour
The ingredient that is widely used in recipe cakes is another good source of the mineral: there are 42 mcg of selenium found every 100 g of wheat flour.
3 - French bread
Do you know that French roll you eat for breakfast or afternoon snack? So it also helps provide doses of the nutrient to your body, given that it has 10 mcg of selenium in each unit.
4 - Chicken
The chicken that appears in our lunches and dinners and is a source of protein, magnesium and potassium also brings the selenium in its composition: are 7 mcg of selenium every 100 g.
5 - Rice
Other foods rich in selenium that often appear in the Brazilian meal are rice that provides 10 mcg of selenium to each serving equal to eight tablespoons.
Eating egg also supplies the body with selenium. It is that each egg yolk possesses, mcg of the substance. In turn, a unit of egg white has, mcg of the mineral, which leaves each egg with a total of, mcg of selenium
7 - Beef
In addition to bringing proteins to the body, beef also enters the list of foods rich in selenium, considering that it contains 3 mcg per 100 g.
8 - Beans
For those who need to follow a diet to improve the amount of selenium present in the body, betting on the classic and traditional combination of rice and beans from Brazilian cuisine is a good idea. It's just like your companion rice, the beans are source of the substance, bringing 3 mcg to every four tablespoons.
9 - Cheese
Two medium-sized slices of cheese contain approximately 3 mcg of selenium, in addition to other nutrients such as protein, magnesium and calcium.
10 - Sunflower seeds
Sunflower seeds are sources of B vitamins, vitamin E, magnesium and phosphorus. But they would not be on our list if they were not also part of selenium-rich foods, right? Well, every 100 g of food contains 5, mcg of selenium.
11 - Oysters
For those who like seafood, the good news is: 100 g of cooked oysters bring in a good dose of the mineral: 154 mcg.
12 - Tuna
And fish are not off the list of selenium-rich foods. A fine example is the tuna, which in its cooked version contains 9, mcg every 100 g.
13 - Wholemeal bread
Like his colleague, French bread, whole-wheat bread is also the source of the nutrient and offers 2.5 mcg for each 50 g serving, which makes an average of two slices.
14 - Pork tenderloin
The lean loin obtained through the body meat is another food that provides selenium to the human organism: they are 5, mcg to each piece of 100 g.
15 - Crimini Mushroom
Crimini mushrooms, those that are considered a miniature version of Portobello mushrooms, but which are more firm, are also an alternative to acquire selenium through food. It is that each mushroom of 20 g contains, mcg of the mineral. Already a portion of 100 g brings 26 mcg of the substance.
16 - Rye
Whole grains like rye are other foods that supply the human body with the nutrient. In a 100 g portion of rye are found 1, mcg of selenium.
17 - Oats
Still talking about whole grains, we end our list with oats, which is a source of fiber, phosphorus and magnesium and helps regulate the intestine. Consuming oatmeal is a good way to get selenium, given that each serving of a cup contains 13 mcg.
How to keep food nutrients
To take good advantage of the amounts of selenium and other nutrients available in the foods you consume, important to pay attention to how they are prepared, as this can lose
To prevent this from happening the ideal is to steam, do not slice too much, cook with the peel, do not cook for long, water, prepare everything on high heat, do not store food for long in the refrigerator and reuse the water used in the to prepare other food, because this water can retain vitamins, which instead of being lost, will be reused in another dish.
Care of selenium
Despite the benefits of the mineral, it is also important not to exaggerate its consumption, since the body's need for the nutrient is not that high. The recommendation is not to exceed the intake of 400 mcg of selenium daily, according to the U.S. Institute of Medicine.
Excess selenium can cause a condition called selenosis, characterized by symptoms such as discomfort gastrointestinal bleeding, hair loss, nail spots, bad breath, fatigue, irritability and mild nerves Another danger is to increase the risk of developing type 2 diabetes, which was verified in a study that lasted eight years.
- Foods and Nutrition Board. "Dietary reference intakes for vitamin C, vitamin E, selenium and carotenoids." National Academy of Sciences (2000).
- Hawkes, Wayne Chris, and Nancy L. Keim. "Dietary selenium intake modulates thyroid hormone and energy metabolism in men." The Journal of nutrition 133.11 (2003): 3443-3448.
- Mehdi, Youcef, et al. "Selenium in the environment, metabolism and involvement in body functions." Molecules 18.3 (2013): 3292-3311.
- Schomburg, Lutz. "Selenium, selenoproteins and the thyroid gland: interactions in health and disease." Nature Reviews Endocrinology 8.3 (2011): 160-171.
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