What foods contain selenium and zinc

Content

1 What foods are high in zinc and selenium
2 Foods high in zinc and selenium
3 Rules for the use of foods with zinc and selenium
4 Zinc and Selenium Rich Table
5 Conclusion

Foods rich in zinc and selenium are a must on the table as they affect many organs and functions in the body. You can find foods with these micronutrients at any store. Substances are important for adults, but the child's body is doubly necessary.

What foods are high in zinc and selenium

Selenium is a trace element necessary for life. The body contains on average more than 10 mg. It is concentrated in the testes and spermatic cords in men, as well as in the liver, lungs, and spleen. Selenium plays an important role in the human body:

participates in the metabolism;
interacts with vitamins and enzymes;
affects the metabolism of hormones, lipids, nucleic acids;
helps the absorption of iodine and vitamin E in the body.

Given its antioxidant properties, it is used as an anti-cancer agent.

It is found in animal products and fish, however, when heat treated, selenium loses its beneficial properties. Selenium is also found in eggs, nuts and cereals, yeast and corn. Strawberries, blueberries, black currants, and mountain ash are rich in selenium. There is a lot of this substance in celery, garlic, asparagus, dill.

The largest amount of zinc is found in seafood, cheese, pumpkin seeds, legumes

Zinc is essential for the following functions:

the formation of male hormones and sperm;
vitamin E metabolism;
the breakdown of alcohol in the body;
correct functioning of the prostate.

In the body of an adult, approximately 2 g of zinc. It is found primarily in the pancreas, liver, and muscles. Also zinc contains over 400 enzymes.

The highest amount of zinc in the following foods:

pumpkin and sunflower seeds;
sesame;
meat;
oysters;
oatmeal;
cheese;
chocolate.

In addition to these products, it is part of the mineral water.

Foods high in zinc and selenium

For the normal functioning of the body, it is required to receive a certain amount of selenium and zinc with food every day. Lack of zinc will sooner or later affect the process of cell division, immunity, sexual function, vision, condition of the skin and teeth. Selenium deficiency will affect thyroid function, immune system, heart muscle, reproductive function, and liver.

Important! An excess of these substances in the body can result in fragility of the tooth enamel, pathologies of the intestines, stomach, and joint diseases. These chemicals in large quantities are poison to the body.

It is worth considering in which products these substances are the most.

Beans

Beans are an annual plant. It is a source of many vitamins and minerals. The bean contains vitamins C, E, PP, B. Beans are also rich in magnesium, iron, potassium, calcium, selenium and zinc. Beans are a very popular product for people who are used to looking after their health, as they are quite low in calories and give strength and energy.

In addition to zinc and selenium, beans contain phosphorus, iron, magnesium, copper

Due to the beneficial properties of culture, it is used not only in cooking, but also in cosmetology, folk medicine. Lima beans, as well as Turkish beans, are especially rich in zinc and selenium. These microelements in beans help to maintain intestinal and stomach functions, protect against neoplasms, control blood sugar levels, and therefore are useful in treating diabetes. Beans are recommended to be added to borscht, soups, stews, salads and vinaigrette.

Nuts

Selenium and zinc are found in almost all types of nuts. The nuclei are also rich in iron, potassium, calcium, sodium, phosphorus. Of the vitamins, they are marked with a high content of A and E. Due to their beneficial qualities, they are able to influence the normalization of blood pressure, improve the functioning of the heart and blood vessels, lower cholesterol levels, prevent the formation of cancerous tumors, and strengthen the body's immune system.

Walnut is one of the most nutritious foods. In addition, the nuclei are capable of not losing their properties over a long period. Most zinc and selenium are found in peanuts, pine nuts, pistachios and almonds.

Sunflower, pumpkin and sesame seeds

Sunflower seeds began to be eaten more than 2000 years ago. The seeds were brought to European countries from America in the 16th century. In Russia, they began to eat and make oil from them in the 18th century. The sunflower seeds contain vitamins of group B, as well as C, D, E. From trace elements, sunflower seeds are rich in phosphorus, copper, potassium, iron, zinc and selenium. Such a valuable composition of seeds allows, with daily use, to improve the activity of the gastrointestinal tract, positively influence the cardiovascular system, skin, and strengthen bone tissue.

Peeled pumpkin seeds contain slightly more beneficial trace elements. They became widely known when they were described by a Spanish historian in the 16th century. There are many varieties of pumpkin and seeds available today. They are used in cooking, folk medicine. Besides selenium and zinc, they contain magnesium, iron and phosphorus. Pumpkin seeds, like other foods high in zinc and selenium, are indispensable for men, as they are a good prophylactic agent against prostatitis and prostate adenoma.

Sesame seeds are high in selenium and zinc

Another food high in zinc and selenium is sesame seeds. The crop is an annual herb. Distributed in Asia, China, Burma and India. It is considered the first oilseed crop on the planet. Used for medicinal and culinary purposes. In addition to selenium and zinc, sesame contains molybdenum, manganese, iron, phosphorus.

Bran

Bran refers to the remains of the grain shell. They contain vegetable protein, carbohydrates and a large amount of trace elements - selenium, zinc, as well as potassium, phosphorus, sodium, chromium. The main beneficial quality of bran is considered their positive effect on the gastrointestinal tract. In addition, they have a beneficial effect on the skin, hair and cleanse the body of toxins and toxins.

Attention! The chemical composition of bran directly depends on the species. There are buckwheat, barley, rice, rye, but oat bran is considered the most useful product.

Seafood

The highest concentration of selenium and zinc is found in salmon, other types of marine fish, mussels, oysters, and some canned fish. They are also contained in seaweed. Zinc, selenium, as well as a number of other trace elements in the composition of seafood strengthen immunity, have a positive effect on eyesight, skin and nails, and regulate blood sugar and cholesterol levels.

The uniqueness of seafood is also that it is easily and quickly absorbed by the body. In addition, seafood is low in calories, but has a high nutritional value. Foods often do not contain the required amounts of selenium and zinc. With the help of seafood, they can be quickly replenished.

Other products

The rest of the products that contain these substances include the following:

beef and chicken liver;
peas;
buckwheat;
mushrooms;
offal;
Brewer's yeast;
corn;
eggs.

These trace elements do not have the ability to accumulate in the body, so you should not be afraid of an overdose.

Rules for the use of foods with zinc and selenium

Many products with selenium and zinc in the composition have contraindications

Many people notice that vitamin complexes that are sold in a pharmacy often contain both trace elements nearby. They are connected by the fact that both substances have antioxidant properties, as well as the fact that selenium is part of enzymes, and zinc participates in all processes with them.

When consuming products that contain selenium and zinc, you must take into account that some of them have contraindications. The presence of chronic pathologies and diseases in the acute period should be taken into account so as not to harm the body. It should also be understood that the content of substances in products (especially in plant foods) largely depends on the way they are obtained.

Zinc and Selenium Rich Table

The table shows a list of the main products, which contain the maximum amount of zinc and selenium:

Products	Zinc mg / 100 g	Selenium mcg / 100
Pine nuts	4,65	7
Walnuts	2,8	4
Beans	2,2	8
Pumpkin seeds	7,44	30
Sunflower seeds	5,3	7
Sesame seeds	7,4	20
Peanut	6,6	7,3
Chicken offal	7,2	40
Rye bran	4,2	50

Conclusion

Foods rich in zinc and selenium are essential for adults and children. Based on age, gender, the amount of zinc and selenium for daily use is different. A deficiency of these minerals can be caused by a rigid diet, starvation, stress, certain diseases of the internal organs, and aging of the body. Foods high in these substances will help to quickly fill the deficiency.

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Julia

Trace elements such as zinc and selenium are necessary for our body in any case.
Zinc is needed to strengthen the immune system. For cell renewal and active assistance in the synthesis of proteins. Zinc is involved in the formation of collagen, reduces the appearance of allergic reactions, eliminates dry skin. It is a part of various cosmetics, helps the production of sebum, heals abrasions and cuts. It is useful for vision, it is used to prevent eye diseases.
Selenium enhances immunity, acts as one of the main antioxidants, protecting the human body from free radicals, reduces inflammation, and also plays a key role in maintaining metabolism. Selenium ensures the full functioning of the thyroid gland, since it promotes the work of the enzyme responsible for converting the main thyroid hormone into a biologically active form, and this, in turn, affects the metabolism and functions of all organs.
Of course, it's great to include food products in your diet that contain both zinc and selenium (there are many tables on this topic on the Internet), but the main thing is not to forget that heat treatment destroys everything useful, and the amount that was originally declared in the product decreases by times!
For example, I drink water with zinc and selenium. Getting into the body with water, you can definitely not be afraid of an overdose. Because if the body lacks something, it will take it from the water. If everything is normal, everything that is superfluous with urine will leave the body.
Moreover, both zinc and selenium are water-soluble trace elements, respectively, they are better absorbed with water.

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vladimir

First, please tell me how to mix pumpkin seeds with sesame seeds (what color), maybe something else to add? Second, when and how much to take on time? Thanks!

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