Selenium is a trace dietary mineral that is usually required by the body for proper functioning of certain glands like thyroid gland. And it also prevents us from free radical damage and cancer. Selenium is used along with a small cluster of essential proteins that play an important role in our health. Deficiency of this mineral can lead to severe pain in the joints and muscles it also affects hair and fingernails. Consuming foods high in selenium can also support detoxification and take stress off the organs like the thyroid and liver. You can consume foods high in selenium that are easily avilable in the local market.
Lack of selenium in the body leads to Hashimoto’s disease which is a condition in which the body owns immune system attacks the thyroid. This may result in hair loss, bad breath, and diarrhea. The minimum daily value required by the human body for selenium is 70 micrograms.
Here in this section, we discuss some foods high in selenium.
Best foods high in selenium
Following are the six best foods high in selenium.
1. Brazil Nuts
Brazil nuts are one of the best selenium-rich foods, and it is a natural source of selenium. It is so enriched with selenium mineral that even two brazil nuts per day for 12 weeks raised the selenium level to a normal range.
• ½ oz contains a whopping 268 mcg, 479% of daily requirement and 95 calories.
• Just one brazil nut per day can able to provide 75 mcg of selenium.
Cheese is also one of the best food to add selenium to your diet. Cheese is a convenient food that can be easily used with any diet. 100 g of cheese provides about 15 mcg or 20% DV of selenium. Cheese is also an excellent source of vitamin A, calcium, protein and phosphorous. It also leads to health issue as it contains a high amount of saturated fats so it should be used with care. The moderate amount should be used to gain its benefits.
Salamon is a superfood that contains content of protein, high levels of omega 3s and healthy fats. It also contains sufficient amount of selenium to fulfill the requirements of the selenium in for our body. Is used in the moderate amount to avoid cancer and heart diseases.
Oysters are very high in certain pro testosterone micronutrients like magnesium, zinc, vitamin D, and selenium. They have high-quality selenium that nourished the endocrine system.
100 grams of oysters provide you with 71 mcgs.
5. Egg yolks
The yolk of an egg comprises nearly all of the necessary minerals and vitamins for human health. It also contains the amino acid, fats, cholesterol, proteins, and selenium that are very beneficial for our health. 100 grams of yolk provide 56 mcg of selenium.
6. Green Vegetables
Green vegetables such as cabbage, spinach, and broccoli contain sufficient amount of selenium. Green vegetables are one of the best natural sources of selenium and other minerals and vitamins like protein, magnesium, calcium, chlorophyll, and antioxidants.
• One cup cabbage contains almost 3.5 mcg and 44 calories.
• One cup of spinach contains approximately three mcg and 41 calories
• One cup of broccoli contains roughly 2.5 mcg and 55 calories.
There are many foods high in selenium naturally , most notable of these are Brazil nuts
But you have to avoid an excessive amount of selenium as it is poisonous if taken in large quantity.
Excessive intake can also lead to some skin problems, loss of fingernails, liver kidney and heart disorders and some cardiovascular problems.
Its excessive can also include hair loss, white spots on fingernails, dizziness, nausea, nerve damage, skin cancer, and diabetes. So thake this useful item in adequeate amount for maximum benefits.