20 Selenium Rich Foods And Its Health Benefits
Selenium in food is a cardinal mineral the human body depends upon for several of its critical functions, including fighting infection, DNA production, and reproduction. One interesting fact about this mineral is that its availability in foods is determined by the quality of the soil.
Food sources of selenium can be found most in muscle meat, seafood, and cereals. The daily recommended dose of this nutrient changes as a person gets old. Following are 20 foods that have selenium.
1. Brazil Nuts
Food high in selenium is Brazil nuts with 1,917 mcg per 100 grams of serving. They're particularly high in selenium, a mineral with potent antioxidant properties. Eating Brazil nuts may reduce inflammation, assists in thyroid function, promotes metabolism, and helps in weight loss.
A single nut has 96 mcg of selenium, which is higher than many other nuts. Apart from selenium, these nuts are rich in several antioxidants, including vitamin E and phenols.
2. Cooked Pork Kidney
Food with selenium that provides 345% of the DV from 100 grams is cooked pork kidney. You can get 190 mcg of selenium.They contain Vitamin B, such as riboflavin and niacin, that help in energy metabolism and assist in a sound nervous system.
Other than such high content of selenium, pork kidney contains a greater amount of iron and zinc, developing red blood cell production and financing a strong immune system.
3. Whole, Dried Egg
The amount of selenium in an egg varies depending on its composition. 100 grams of dried egg provides 164.70 mcg of selenium whereas a hard-boiled egg has 30.80 mcg, the fried egg has 33.10 mcg and the frozen egg has 37.20 mcg of selenium present.
Dried eggs can be used while baking or can be used to make scrambled eggs and omelets. Dried egg products are equally safe in most of the cases. Eggs known as the powerhouse of protein contain essential nutrients, and minerals essential for the body. By incorporating dried egg in your diet you can build your protein intake.
4. Shellfish (Oysters)
Shellfish just like seafood offers many healthy nutrients and proteins essential for the human body. 100 grams of shellfish, oysters provide 154 mcg of selenium which is 280% of the recommended adult DV. They are rich in protein and healthy fats, which assist in weight management.
With many other nutrients such as vitamin B12, zinc, and omega-3 fatty acid, Shellfish are highly rich in selenium with 130.9 mcg from merely 3 ounces.
5. Lamb Liver
The Liver is another important source of selenium that fulfills around 170% of the recommended daily value from 85 grams of cooked lamb liver. 100 gm of it provides 116.1 mcg of selenium which nearly fulfills 200% of the recommended DV.
It is somehow rare for an animal product to have such a high level of selenium. Apart from this, it is a great source of protein, zinc, vitamin B12, and niacin. Being high in iron, the lamb liver is tasty and tender.
6. Yellowfin Tuna
Seafood, animal organs, and other food has selenium. But Yellowfin Tuna has one of the highest selenium. With every 100 gram, 108.2 mcg of selenium which is 197% of the recommended DV is obtained. Most of the seafood is a good source of selenium. 3 ounces or 85 grams of cooked yellowfin tuna has 91.8 mcg of selenium which is 167% of DV.
Yellowfin Tuna are delicious and highly nutrient-rich and one of the most important food fish. They are high in protein and low in calories. The rich potassium content helps to lower the blood pressure level.
7. Cooked Octopus
Octopus is a lean source of seafood popular in many parts of the world. 100 grams of cooked octopus contains 89.6 micrograms of selenium, which is equal to 163% of the recommended daily value. Octopuses are rich in vitamins and minerals and low in fat. It is a great source of protein for someone who wants to maintain their weight.
Rich in selenium and various other nutrients, octopus meat is good for the body’s development and maintenance. Being a good source of omega-3 fatty acids, it is also good for heart health. The meat is tender and succulent.
8. Cooked Whelk
Whelks are largely consumed sea snails that have tender and succulent meat when cooked properly. The meat is fat, thick, sweet, fresh, and has a fleshy elastic taste. The hardest part is cleaning, otherwise, cooking takes only 10 to 15 minutes to boil in salt water.
Whelk is a rich source of iron, protein, potassium, copper, vitamin B12, and E. They can also be a good source of amino acids when consumed moderately. Some minerals present in this food are beneficial in the development of red and white blood cells. 100 grams of cooked whelk contains 89.6 mcg of selenium, which is 163% of the DV.
9. Roasted Sunflower Seeds
100 grams of roasted sunflower seeds have 79.3 mcg of selenium which is about 144% of the average daily requirement. Roasted sunflower seeds have a unique nutty flavor that can be eaten raw or as a salad dressing. Many of the seeds have various nutritional values such as chia seeds, pumpkin seeds, flax seeds, and many others.
Similarly, sunflower seeds are a nutrient-packed superfood and a great source of fats and proteins. The nutritional values present inside them help to reduce inflammation, improve heart health, help in weight loss, are good for the skin, and have many other benefits.
10. Canned Sardines
Seafood is rich in selenium and so are sardines. Sardines are small oily fish that are highly nutritious and contain many health benefits. The canned version of this fish has more selenium content than a fresh one. 100 grams of canned sardines provides 52.1 mcg of selenium.
Merely 3 ounces of sardines fried in oil with bones fulfills 82% of the adult recommended DV. Apart from that sardines are an excellent source of omega-3 fatty acid and a fish with the lowest mercury content.
100 grams of shrimp provides you with 49.5 mcg of selenium which is 90% of the recommended adult DV. About 3 ounces of canned shrimp provides 40 mcg of selenium which equals 73% of the DV. Due to the minerals and antioxidants present in this food, one can get almost 100% DV of selenium.
Other notable nutrients present in shrimps are vitamin B-12, vitamin D, copper, and others. The nutrients help to repair DNA, fight free radical damage, and keep the immune system strong. This lean source of proteins is one of the most common seafood.
12. Lean pork
Crisp bacon might not be packed with essential nutrients like selenium, loan pork chops definitely are a great source of this mineral. 6 ounces of lean pork chop provides 80.6 mcg of selenium, which is close to 150% of the DV and 100 gm provides 47.4 mcg of selenium.
Other than that, these lean chops promote a heavy dose of biotin, a vitamin vital for uplifting the health of your hair, skin, and even nails. If you don’t like pork chops, you can get selenium from either lean ham or pork ribs.
13. Oat Bran
Oat Bran is the outside layer of the oat groats and contains higher protein and fiber content than normal oats. The smoother texture of the oat bran makes it easier to eat than oatmeal. Although their fats and carbs content is the same, Oat bran is rich in beta-glucan, an essential fiber. 100 grams of oat bran provides 45.2 mcg and covers 82% of the average adult DV of selenium.
Enriched foods such as oats, whole wheat breads, and whole grains cereals are protected with selenium and other nutrients. Selenium quantity varies among these foods.
14. Hulled Barley
Hulled Barley is the type of barley that has been slightly processed to remove only the hard inedible outer hull. This barley is different from a Pearl barley and the former is known to be a whole grain. Due to minimal processing, hulled barley retains the natural nutrients. Barley is eaten as a replacement for rice and you can enjoy this meal-heavy meal with either rice, vegetables, or fresh salad.
Hulled Barley is rich in fiber, most particularly beta-glucan which may be responsible for maintaining cholesterol and maintaining average blood and sugar levels. 100 grams of this barley contains about 37.8 mcg which nearly covers 70% of the daily value for adults.
15. Whole-Wheat Cooked Pasta
The 100 gm of this food provides 36.30 mcg of selenium and covers 66% of the recommended adult daily value. The amount of protein in whole-wheat pasta is greater than in regular pasta which is essential for building muscle and playing many other functions in the body. Compared to regular pasta, this pasta takes a slightly longer time to cook, and one should be careful to not overcook or undercook it.
Whole-wheat pasta is considered healthier than white pasta due to its nutritional value such as protein, fiber, iron, magnesium, and zinc. On the other hand, white pasta is drained of all these nutrients due to heavy processing.
16. Beef Steak
The selenium content in beef varies depending upon the certain part of the meat and its cut. A bottom-round beef steak includes 33 mcg of selenium which is 60% of the adult DV. Whereas beef liver has 28 mcg of selenium and ground beef 18 mcg.
Beef is a protein package with a high amount of protein, and other key nutrients such as iron, zinc, and vitamin B12 essential for every stage of life.
17. Lean Chicken Breast
With 6 ounces of lean chicken breast, you will get 54.2 mcg of selenium which equates to 99% of the daily value. Lean chicken breast is a great source of protein and is low in fats. Most of the calories in this meat are derived from protein. With more protein your muscle mass will improve metabolism will boost.
Other than that, the amino acid present in this lean mean helps to build muscle tissue. Chicken is the most popular meat eaten throughout the world. You get 31.9 mcg of selenium from 100 grams of chicken breast.
18. Cooked Couscous
Couscous can be prepared by combining semolina wheat flour and water. This is a versatile food, that you can enjoy with either fruits, vegetables, and even meat as a main, or side dish. It is really easy to prepare couscous and it can be base for many different dish recipes.
In simple words, they are processed grains that provide nutritional values in the form of selenium minerals and other plant-based proteins. 100 grams of cooked couscous provides about 27.50 mcg of selenium which fulfills 50% of the average DV.
19. Shiitake Mushroom
The shiitake is an edible mushroom that is consumed and grown throughout the world. It is sometimes even regarded as a medicinal mushroom in some traditions. This is an expensive mushroom with benefits that extend from the heart to the immune system and more.
These mushrooms are loaded with many nutrients and minerals and even have amino acids similar to those of meats. When added to your food, this plant-based rich food fills your food with massive vitamin B5 and copper. From 100 grams of Shiitake mushroom, we gain 24.8 mcg of selenium which amounts to 45% of the recommended DV.
20. Firm Tofu
Tofu is a plant-based source of protein prepared from soy milk. They are also known as bean curd and can be distinguished based on their texture, or consistency. The texture of tofu can be ascertained by the level of water content in tofu. More water makes the tofu soft and silky, whereas less water makes it firm.
Firm tofu is a complete source of protein and contains 21.8 grams of protein in a single cup. Other than that it is rich in nutrients that support heart health, and bone health, manages cholesterol, maintains sugar level, and many others. 100 grams of firm tofu has 17.4 mcg of selenium present which covers 32% of the DV.
Health Benefits of Selenium
Foods rich in selenium supply essential minerals a human body needs to fulfill grave functions effectively. Selenium food sources come from above mentioned 20 foods.
Selenium deficiency can have several impacts on the human body, with the most common being: Infertility in men and women, muscle weakness, fatigue, mental fog, Hair loss, and others.
Following are some of the crucial health benefits of Selenium:
1. Powerful Antioxidant
Selenium present in food acts as a powerful antioxidant that protects against the damage of cells caused by free radicals.
Selenium as an antioxidant helps to minimize oxidative stress caused by smoking, and drinking that damages healthy cells.
2. May Minimize the Risk of a few Cancers
Due to the ability of selenium to produce DNA and reduce oxidative stress, boosting immunity, it is linked to reducing the risk of some cancers.
Studies have found that people with high blood levels of selenium have a lower risk of certain cancers, such as lung, breast, prostate, and colon.
3. Possibility of Protection Against Heart Disease
It is well-known that a high nutrient food is essential for maintaining a healthy heart. Similarly, food rich in selenium may keep the heart away from certain diseases.
One of the main risks of heart disease is inflammation, selenium helps to decrease the markers of inflammation in the body.
4. Helps to Stop Mental Decline
One of the most heartbreaking and devastating mental decline conditions is Alzheimer's. It is believed that oxidative stress plays an important role in the development of this condition.
Therefore, food rich in selenium that is high in antioxidants should be consumed to reduce the risk.
5. Crucial for Thyroid Health
Selenium is an important mineral responsible for the effective performance of thyroid glands.
Thyroid tissue is one of the organs in the human body that produces a higher amount of selenium than any other organ.
6. Boosts Immune System
The antioxidants present in the selenium help lower oxidative stress which reduces inflammation and eventually helps boost immunity.
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