Many of your body’s primary activities, from reproduction to virus defense, rely on selenium, a crucial mineral. The amount of selenium in certain foods is determined by the amount of selenium in the soil in which the food was grown. Rain, evaporation, pesticides, and pH levels can all impact soil selenium levels. As a result, selenium deficiency is more common in some parts of the world, however, it is uncommon in India.
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Certain conditions, regardless of where you live, can make it difficult for your body to absorb selenium. You may have difficulties absorbing selenium, for example, if you:
- are receiving dialysis
- are infected with HIV
- having a digestive disorder, such as Crohn’s illness
The Recommended Dietary Allowance (RDA) for adult men and women aged 19 and above is 55 micrograms per day. Pregnant and breastfeeding women require approximately 60 and 70 micrograms per day, respectively. (Source)
Here are 10 Selenium-Rich Foods That Fulfil Your Daily Dose of Selenium
1. Brazil nuts
Brazil nuts are an excellent source of it. One ounce, or approximately six to eight nuts, has approximately 544 mcg. To avoid selenium toxicity, limit your consumption of Brazil nuts to a few times each week.
2. Fish
Yellowfin tuna has 92 mcg of selenium per 3 oz, making it an excellent source of this. Sardines, oysters, clams, halibut, prawns, salmon, and crab are next, with quantities ranging from 40 to 65 mcg.
3. Enriched foods
Some foods, such as pasta, whole wheat breads, and whole grain cereals, are fortified or supplemented with this and other minerals. The amount of selenium in these goods varies, but 1 cup of noodles or cereal can provide up to 40 mcg, and 2 slices of whole grain toast can provide up to 16 mcg. For maximum nutrition, balance enriched meals with lots of whole, plant-based foods.
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4. Chicken
Chicken has around 22 to 25 mcg of selenium per 3 oz of white meat. This amounts to a serving size comparable to a deck of cards, making it an easy method to supplement your diet with selenium.
5. Brown rice
One cup of cooked long-grain brown rice contains 19 mcg of selenium or 27% of the daily required dose. Enjoy this grain with your favorite 3 oz plate of chicken to get up to 50 mcg of selenium – nearly the complete adult RDA. Rice can be used in place of barley and gives 23mcg per 1/3 cup serving.
6. Sunflower seeds
A quarter cup of sunflower seeds contains about 19 mcg of selenium, making them an excellent snack, especially if you avoid eating animal products, which have higher quantities of selenium.
7. Bread
Bread can help increase its levels, especially if it is brown bread. A slice of whole-wheat bread has around 24% of the adult DV or 13 mcg.
8. Lentils
One cup of cooked lentils contains around 6 mcg of selenium, as well as a healthy dose of protein and fiber. Add them to a soup with mushrooms for a vegan-friendly, selenium-rich dinner.
9. Cashews
Cashews, dry roasted, contain 3 mcg per ounce. That may not appear to be much, but every little bit counts, especially if you follow a vegan diet. Snacking on dry roasted cashews can provide you with 3 mcg of selenium per one-ounce serving.
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10. Bananas
One cup of chopped banana has 2 mcg of selenium, which accounts for 3% of your daily required consumption. Again, this may not sound like much, but most fruits contain either negligible amounts of selenium or none at all. To get extra selenium, blend bananas with yogurt or your favorite muesli.
It is a necessary nutrient. It is involved in a variety of body activities, including reproduction, thyroid gland function, and DNA creation. The quantity of selenium that humans require each day changes as they age. Adults require the most, while babies require the least. Because the vitamin is found in many foods, deficiency is uncommon in India. Brazil nuts, some fish, poultry, brown rice, and wholemeal bread are all high in selenium.
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