Selenium is a mineral that performs many important functions in the human body – among other things, it has a role in fighting infections. Here are some of its rich, natural sources.
– Brazil nuts
One of the best sources of selenium are Brazil nuts. They enhance the flavor of many dishes and also make a great snack. Eating even one nut a day can have a beneficial effect on health.
– Fish and seafood
Excellent fish sources of selenium are tuna and salmon. Sardines, oysters, mussels and shrimp are also rich in this element. It is worth reaching for them at least once a week.
– Meat
The selenium content of meat depends on how the animals are fed, although beef, especially liver, usually contains a lot of the element. Chicken and turkey meat are also good sources of selenium.
– Eggs
One egg satisfies more than half of the daily requirement for selenium. And what is the relationship between eggs and cholesterol? Some studies have shown that eating eggs can increase blood cholesterol levels. However, scientists stress that not every body reacts this way. Moreover, eggs contain protein, vitamins A, B and D, and iron. Therefore, it is considered that eating no more than one egg a day should not adversely affect health.
– Dairy
One cup of cottage cheese covers about 1/3 of the daily recommended intake of selenium. Milk and yogurt, on the other hand, are worth mixing with oatmeal to provide yourself with even more of this element.
– Cereal bran
Wheat and oat bran can contain a lot of selenium, although the exact amount varies depending on the region of the country where the grain comes from. This is because the amount of this element in plants depends on how rich in selenium the soil in which they are grown is. The use of pesticides and even such a natural phenomenon as heavy rains can alter the level of the mineral in the soil.
– Selenium-enriched foods
Some foods, including breads, breakfast cereals and plant-based milk, are fortified with vitamins and minerals, including selenium. The amount of this element in food varies from manufacturer to manufacturer. Dietary supplements can also play an important preventive role in providing the body with sufficient selenium.
To ensure adequate levels of selenium, the first thing you need to do is balance your diet. This means reaching for whole foods that contain plenty of vitamins and minerals, as well as maintaining a balance between the consumption of animal and plant products. This is one of the keys to optimal nutrition.