Selenium-Rich Foods: Vitamin Sources Table

The list of products containing selenium is a must for those who suffer from thyroid diseases. The mineral has powerful antioxidant properties, strengthens the immune system and stimulates the body's metabolism. That is why products with its content must be present in the diet.

Features of Selenium Products

Selenium is a mineral that performs essential functions in the human body. Its distinctive feature is its pronounced antioxidant properties. It is one of the most important chemical elements that have antitumor and immunostimulating effects. In total, about 15 g of the substance are concentrated in the human body. It is found in the kidneys, reproductive organs, skin surface, liver and hair. The lack of a substance can have a negative effect on the functioning of these organs.

Selenium foods should be consumed daily

Selenium enters the human body as part of food. The daily requirement for the mineral ranges from 20 to 100 mcg. It can change with age. Newborns need the mineral more than adults. The lack of a substance most often occurs against the background of a poor diet. Vegetarians and supporters of frequent diets are most disposed towards it. The selenium content of foods varies. With a deficiency of the mineral, the richest sources should be included in the diet. This will help achieve the following effect:

• restoration of visual acuity;
• acceleration of skin and bone regeneration;
• increased efficiency;
• normalization of reproductive function.

An important feature of selenium is the stimulation of antitoxic defense. The mineral stabilizes metabolism and supports vital body functions. During the multiplication of fungal and bacterial microorganisms, it eliminates the toxins released by them. The substance also plays an important role in maintaining the musculoskeletal system. It prevents the development of osteoporosis and stimulates the movement of joints.

The mineral is part of enzymes and hormones. When taken on time, it reduces the risk of developing thyroid and heart diseases. In addition, it is able to reduce the amount of bad cholesterol in the blood by preventing clots from forming in the vascular cavity.

Foods high in selenium

The trace element selenium in food is absorbed by the human body much faster than in the composition of drugs. The correct approach to the composition of the diet will ensure the replenishment of the substance level. It must be remembered that some foods may impair the absorption of the mineral, while others may improve.

Sources of selenium are of both animal and vegetable origin. The leading place in the content of the mineral is occupied by the Brazilian nut. It is present in considerable quantities in bran and liver. It should be borne in mind that heat treatment reduces the supply of a substance in a particular product.Their useful properties include the following:

• anti-inflammatory action;
• maintaining the thyroid gland;
• chronic asthma treatment;
• reducing the risk of developing oncology;
• protection against viral infections;
• increased fertility in men and women;
• antioxidant effect;
• reducing the likelihood of developing a miscarriage;
• reducing the toxicity of mercury, arsenic and silver;
• the ability to convert peroxide into water.

Fish and seafood

To preserve the maximum amount of selenium, it is advisable to steam the seafood. They support the thyroid gland by supplying the body with iodine. Some of the healthiest seafood for selenium deficiencies include oysters, seaweed, red fish, squid, and shrimp. Tuna is also rich in minerals.

To preserve the full range of nutrients, tuna fillets must be steamed

Brazil nuts

Brazil nut grows in the Amazon jungle on a bertolet tree. It ranks first in terms of selenium content. There are 2,000 mcg of the mineral per 100 g of the product. This amount exceeds the daily rate by 27 times. That is why experts advise against eating more than 4 nuts a day. Otherwise, the risk of encountering side effects increases.

In addition to selenium, Brazil nuts contain a rich supply of phosphorus, potassium, copper and magnesium.

Meat and eggs

Selenium is found not only in plant products, but also in animals. Its highest concentration can be found in offal, among which the liver and kidneys are distinguished. Selenium is also found in lean pork, chicken, and turkey. These foods are also needed by the body to replenish protein, iron and amino acids. Despite the highly controversial benefits, ham is also a rich source of selenium.

The selenium contained in eggs is distinguished by good digestibility. It is rapidly absorbed into the intestines due to its high bioavailability.

Eggs are considered a rich source of protein, the product is excellent for supporting the nervous system and promoting weight loss

Dairy products

Fermented milk products are also rich in selenium. The highest concentration of the mineral is found in cheeses and cottage cheese. In 1 st. milk contains 11% of the daily value of the mineral. With the regular use of these products, calcium and phosphorus enter the body along with selenium. If digestion is disturbed, they should be replaced with more suitable sources of the substance.

Fermented milk products are recommended to be consumed in the morning.

Legumes

Legumes can also be a source of selenium. Lentils stand out among them. It contains a whole range of useful vitamins and minerals. With regular use, lentils prevent blood clots and relieve inflammation. It is often used as a side dish.

Due to their high protein content, lentils can be an excellent substitute for meat.

Sunflower seeds

Sunflower seeds are one of the most common foods. Due to the rich content of selenium, the product prevents the development of oncology and cardiovascular pathologies. Useful properties are enhanced by the presence of the following components in the composition:

• zinc;
• calcium;
• vitamins of groups E, A and B;
• amino acids;
• protein.

Seeds contain a lot of nutrients

Mushrooms

Mushrooms are a healthy product with a characteristic taste. Moreover, they are known as the most abundant source of selenium. The main advantage of mushrooms is their low calorie content. With their help, you can diversify the diet without harming the figure.

When consumed continuously, mushrooms strengthen the immune system and stimulate hormone production. They also have a positive effect on metabolism.

The most valuable source of the mineral is considered to be a porcini mushroom; it also contains magnesium, potassium and vitamin D

Spinach

Among herbaceous vegetables, spinach is the most suitable for selenium replenishment. Its unique feature lies in its rich vitamin composition, which allows it to cover the daily need for nutrients.

Spinach perfectly improves peristalsis and increases the level of hemoglobin in the blood

To bring selenium levels in the body in order, spinach is consumed raw. It works great as an ingredient in vegetable salad. Fiber in its composition eliminates stool problems and accelerates the absorption of protein foods. But when consumed excessively, spinach has a diuretic effect.

Cereals

Selenium-rich foods include cereals. Barley groats are especially useful. When processing it, the grinding stage is skipped, due to which all useful elements are preserved. Barley porridge can be consumed, even by diabetics. It perfectly eliminates hunger due to its content of about 60% slow carbohydrates. Selenium in the composition allows barley porridge to stimulate the activity of the immune system and accelerate regenerative processes.

Nutritionists recommend eating barley porridge for breakfast to replenish energy reserves

Selenium content table in food

The quantitative content of selenium in food sources is shown in the table:

Rules for the use of products with selenium

Foods containing selenium must be consumed in accordance with certain rules. In total, the course of selenium replenishment in the body lasts no longer than a month. For this purpose, you can use both medications and products with mineral content. The amount of a substance in the body is determined by passing a special analysis. When eating food with selenium, the principles of its compatibility with other substances should be taken into account. These include the following:

• due to its ability to affect blood clotting, selenium is contraindicated while taking Aspirin and Heparin;
• when consuming products with selenium, you should limit the amount of confectionery;
• vitamin C has a positive effect on the absorption of the substance;
• when treated with Paracetamol, the mineral is absorbed worse than usual;
• with a deficiency of vitamin E, the absorption of selenium slows down.

It is highly recommended not to exceed the established dosages of selenium. In this case, the risk of encountering symptoms of poisoning increases. Mood swings and disruption of the genitourinary system are also possible. Other common side effects include:

• vomiting and nausea;
• metallic taste;
• pain in the right hypochondrium;
• excessive sweating;
• migraine;
• hair loss.

Conclusion

The list of products containing selenium should be studied for those who suffer from disorders of the musculoskeletal system. The mineral will successfully get rid of the problem, preventing possible complications. At the same time, it will strengthen the immune system and restore metabolism.