Hi there viewers!
Have you heard of a trace mineral called Selenium?
No? That’s probably because we tend to focus on other popular vitamin-rich foods.
Selenium is the unsung hero of so many body functions. Just a tiny amount is sufficient
to boost your immune system, improve brain health and fertility, and maintain your thyroid level.
In today's video let's discuss foods that are high in selenium.
Is meat on that list? What about fish and nuts? We’re talking about all that and more.
1. Sardines Not all canned food is bad,
especially when it comes to sardines. You will find this fish canned in water, oil,
and even tomato juice. You can enjoy right out of the can or with onions, peppers,
and sauces like mayo, mustard, and hot sauce to compliment it. 3 ounces of sardines will
give you 45 micrograms of Selenium. You'd also get loads of Omega 3 from this fish.
The daily requirement of Selenium is 55 micrograms if you're above the age of 14 years. But pregnancy
and lactation can demand more of this trace element, probably about 60 micrograms per day.
Have you ever tried adding sardines to your sandwich or wraps? Sound off in the
comments below and start a conversation with our ever-growing bestie community.
2. Brazil nuts Brazil nuts taste
yummy both raw and toasted. If you have a habit of snacking on a nut
mixture then add a few Brazil nuts. They are rich, buttery, and have a great aroma.
Studies have shown the selenium from brazil nuts can prevent cancer.
But there’s a catch. Experts believe you just need one of these health bombs every day.
A single Brazil nut is supersaturated with Selenium as it contains 96 micrograms of it.
Going overboard can cause another condition
called Selenium toxicity that can also cause death, hair loss and weak nails.
3. Halibut This fish can make a light lunch or dinner. The
delicate white flesh has to be cooked perfectly for its mild flavors to come out. If you are
repelled by strong-flavored fish like salmon, then halibut can bring you a truckload of nutrients.
3 ounces of halibut can give you 49 micrograms of Selenium. It’s also rich
in proteins and Omega 3 fatty acids. The classic way to have it is to butter fry a
filet in a pan and serve it on a bed of greens with a complementary mild sauce.
4. Eggs You probably have had
eggs for breakfast multiple times. Poaching, boiling, or scrambling are perfect ways to retain
most nutrients. They have a healthy blend of proteins, fats, choline and our superstar element
Selenium. Absorbing dietary Selenium can be difficult if you are receiving treatment for HIV,
undergoing dialysis, or deal with gastric disturbances. Try to purchase organic eggs as
they will have higher nutrients. 1 egg will contain almost 16 micrograms of Selenium.
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5. Cottage cheese This food has been a
top favorite of athletes and weight watchers. Curdled milk is used to make this cheese. It's
light, fresh, and goes perfectly with salads and other sources of protein.
It can also be blended in pancakes, waffle mixes, smoothies, and dipping sauces.
One cup of cottage cheese will give 27 micrograms of Selenium. Many times
cream cheese is also made using cottage cheese. So when you have those desserts,
remember that the creaminess and thickness are because of cottage cheese and not fatty things.
6. Mushrooms It's time to rejoice vegans!
We have vegetarian entries on our list too. You can make some killer vegan jerky with
mushrooms. Mushrooms make great side dishes, casseroles, wraps, sandwiches, and soups.
1 cup can give 9 micrograms of Selenium. It can keep serious heart conditions,
Alzheimer’s, cancer, and diabetes at bay. They also have a good amount of
vitamin D that can strengthen your bones. The Selenium content in the soil majorly
dictates the amount of selenium in foods. It will differ in certain geographical areas.
Additionally, temperature, rainfall, and pesticides also alter the composition.
7. Sunflower seeds 1 ounce of sunflower
seeds contains 18 micrograms of Selenium. These small but mighty kernels pack so much protein,
healthy fats, and of course selenium. They not only add that extra little crunch to
your food but also keep you satiated for longer. You can top your salads
with a sprinkle of these seeds or add them to your trail mix, oatmeals, and baked goodies.
8. Beef liver Love it or hate it,
liver is a storehouse of nutrients and beef liver is no different.
It's incredibly nutritious and is often called a complete protein.
Consuming it daily is not recommended. Your body simply does not need that punch of nutrients.
So try eating it once a week. 3 ounces of beef liver will give you 30 micrograms of Selenium.
Before we go ahead do you wanna know about other great protein rich foods?
Watch our video on 20 Foods High In Protein That You Should Be Eating.
Now back to selenium-rich foods.
9. Brown rice This tan-colored rice is just
regular white rice with the bran and germ intact. The polishing process can rob the
rice grain of its fiber. No doubt that white rice is more appealing but brown
rice definitely has the edge nutrition-wise. The fiber and magnesium in brown rice can
keep you away from heart attacks. You can make delicious veggie fried rice,
soups, and healthy rice puddings with brown rice. 1 cup will give 11 micrograms of Selenium.
10. Lentils A bowl of perfectly
cooked lentils can pair well with brown rice in winter. You can even make burger patties
by adding chopped veggies. A bowl of cooked lentils can provide 5 micrograms of Selenium.
Lentils can counteract the negative effects of salt and lower blood pressure. They can
also fight diabetes and colon cancer. The high fiber content helps push digested material ahead
in your digestive tract. It is especially beneficial for people with constipation.
11. Chicken This meat is
the superstar of almost every kitchen. It needs no introduction. And it’s the
easiest way to get a whole lot of nutrients along with Selenium in your daily diet.
A small serving of 3 ounces will provide 21 micrograms of Selenium.
12. Spinach Health nuts love adding
this green leafy veggie to their smoothies. It not only adds a colorful zing to the drink
but also gives you a heap of nutrients. Soups, side dishes, pasta, and stuffed chicken taste
delicious when spiked with spinach. 1 cup can give around 10 micrograms of Selenium. You can
even use baby spinach leaves or frozen leaves if you cannot access fresh spinach leaves. Apart
from giving you a lot of iron, spinach can also prevent cancer and regulate blood sugar levels.
13. Tuna
I bet there is at least one if not many cans of tuna sitting in your pantry right now. Yellowfin,
albacore, and skipjack are the most popular varieties. Having three ounces will give you
60 micrograms of Selenium. For eyeballing 3 Oz correctly just compare your portion with
a deck of cards. This budget-friendly fish tastes wonderful in sandwiches and salads.
14. Plain yogurt Yogurt has a ton of probiotics great for your gut.
The beneficial bacteria are much healthier than you think. 1 cup of yogurt gives 9 micrograms of
Selenium, but only the plain variety. Flavoured and frozen yogurt has less. Also, don't run after
the fat-free labels. They probably have a ton of sugar that will load it up with calories.
15. Ham If you crave this deli meat every once in
a while then you are in luck. 3 ounces of ham can give you a whopping 42 micrograms of Selenium. But
be careful of the saturated fat as it may increase bad cholesterol and cause heart problems. That's
why ham should not be included in your everyday diet. It can give you lots of protein, zinc,
iron, B vitamins, potassium, and other nutrients required for your body to function healthily.
16. Whole wheat bread Whole wheat bread might be a
step ahead of your everyday pillowy white bread. 2 medium whole wheat bread slices can give up to
20 micrograms of Selenium. These healthy loaves are high in fiber and nutrients. If you pick
up bread with seeds and nuts, you will benefit even more. Fix a whole wheat sandwich with ham,
spinach, and a few mushrooms to get the ultimate stack of Selenium.
Your body will function as a solid unit if all the
nutrients are balanced. Wanna know more about other crucial minerals?
Let's keep the conversation going with a couple of more videos related to foods
loaded with minerals, shall we?
Watch 12 Mineral Rich Foods That You Should Eat Regularly
or click on The Ultimate Guide To Every Vitamin Your Body Is Starving For
Go ahead, click one. Or better yet, watch both,
and learn more about what mineral-rich foods you should be eating. Which is
your favorite selenium-rich food? Let us know in the comments below!