Selenium occupies one of the important trace elements required for the body’s health. Selenium is as important as iodine for the thyroid health. It is the antioxidant and supports the immune system. Adults require nearly 55 micrograms of selenium per day. If you want to consume more as per your needs, it is not good to exceed 400micrograms per day. Although selenium is available in meat and fish, it can also be taken from vegetarian foods. This article discusses on the foods that are rich in selenium.
Here Are The 15 Foods That Are Rich In Selenium:
Brazil nuts are one of the best sources of selenium. A research study has shown that two Brazil nuts per day taken for twelve weeks enhanced the selenium levels to a normal range. One Brazil nut per day provides 75 micrograms of selenium.
Shiitake or White Button Mushroom
White button mushrooms are excellent source of antioxidants, vitamin D, and other essential trace elements. Half cup of these mushrooms consists of 18micrograms of selenium and 33 percent of the daily necessity of selenium for the body. One cup has 40 calories.
Pinto beans or lima beans are rich in selenium, fiber and protein. One cup of cooked beans consists of 10 micrograms of selenium, which is about 17 percent of the daily recommendation. One cup has 205 calories.
When these seeds are put in water, they expand and form gel like material. Eating these seeds will give a feeling of fullness very soon. These seeds are a rich source of amino acids, fiber and a balance of omega-3-fattyacids and omega-6-fattyacids. One cup of chia seeds provides 28 percent of your daily necessity of selenium. One cup consists of 138 calories.
Millet, quinoa and brown rice are good sources of gluten free diet. Brown rice is a rich source of complex carbohydrates, essential nutrients, soluble fibers and B vitamins. One cup of brown rice consists of 19 micrograms of selenium, which is 35 percent of the daily requirement. One cup consists of 216 calories of energy.
Sunflower, Sesame and Flax seeds
These seeds are rich sources of omega-3-fattyacids, omega-6-fattyacids, fiber and protein. One-fourth cup of sunflower and sesame seeds consist of 19micrograms (34 percent of daily requirement) and 12micrograms (23 percent of daily requirement) of selenium, and two tablespoons of flaxseeds consist of 4micrograms (7 percent of daily requirement) of selenium.
Spinach, Broccoli and Cabbage
One cup of cabbage, spinach and broccoli comprises of 3.5micrograms (6percent DRV; 44calories), 3micrograms (5percent DRV; 41calories) and 2.5micrograms (4percent of DRV; 55calories) of selenium.
One cup of chopped chicken consists of 52.9micrograms of selenium which is 76 percent of the daily value needed. Roast chicken breast has 39percent of DV, chicken thigh has 36 percent of DV and stewing chicken has 35 percent.
Rye (Whole grains)
One cup of rye contains 23.5micrograms of selenium which is 34 percent of daily needed value. Other whole grains rich in selenium include brown rice (27 % DV per cup), pearl barley (19), oatmeal (18) and quinoa (7).
Whole Wheat Bread
One slice of this bread consists of 11.3micrograms of selenium that is 16 percent of DV.
Beef and Lamb
Selenium content per steak of lamb is 100.1micrograms that is 144 percent of DV.
Oysters – Sea food
Selenium content per oyster is 38.5micrograms that is 55 percent of DV. Selenium rich sea foods include lobster, mussels and octopus, squid, clams and shrimp.
A chop of pork consists of 37.7micrograms of selenium that is 54percent of DV.
One large egg consists of 15micrograms of selenium and 21percent of daily needed value of selenium.
Three ounces of turkey comprises of 31micrograms of selenium and 44 percent of daily value is available in this much meat of turkey.
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