Table of contents
What is selenium? What is selenium for? 10 foods rich in selenium 1. Brazil nuts 2. Sunflower seeds 3. Whole-grain French bread 4. Boiled egg 5. Grilled beef liver 6. Roasted chicken 7. Cooked brown rice 8. Whole milk 9. Baked tuna 10. Cooked shrimp What is the food richest in selenium? What is the recommended daily amount of selenium?
Selenium is an essential mineral for the proper functioning of the body. It acts as a powerful antioxidant , helping to protect cells against free radical damage. Therefore, it's important to ensure adequate intake of selenium-rich foods in your daily diet .
What is selenium?
Selenium is a micronutrient that the body needs in small amounts, but which plays important roles in health, such as strengthening the immune system and supporting thyroid function .
What is selenium used for?
Selenium helps combat oxidative stress, preventing premature aging and the onset of chronic diseases. It also contributes to the production of thyroid hormones and strengthens the immune system.
10 foods rich in selenium
1. Brazil nut
- It's the food richest in selenium . Just one serving can provide your entire daily requirement of the mineral. It's also rich in healthy fats and antioxidants.
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2. Sunflower seeds
- A practical and nutritious option to enhance salads, yogurts or as a snack, as a source of selenium and vitamin E.
3. Wholemeal French bread
In addition to fiber, which is important for digestion, whole grain bread contains selenium, especially when made with enriched flours.
4. Boiled egg
- Eggs are an affordable source of selenium and provide high-quality protein, essential for many bodily functions.
5. Grilled beef liver
Liver is an excellent source of selenium and other minerals such as iron and zinc, which are important for blood health.
6. Roast chicken
- In addition to being a lean protein, roasted chicken contains good amounts of selenium, contributing to a balanced diet.
7. Cooked brown rice
Brown rice is rich in fiber and also provides selenium , making it a great accompaniment to nutritious meals.
8. Whole milk
- A moderate source of selenium, whole milk is also important for providing calcium and vitamin D.
9. Baked tuna
Tuna is a source of omega-3 and selenium , making it an excellent choice for promoting heart and immune system health.
10. Cooked shrimp
Shrimp is a light protein that also contributes to the intake of selenium and other essential minerals.
What is the food richest in selenium?
Brazil nuts are considered the richest food in selenium. Just one nut can contain between 68 and 91 mcg of the mineral, easily exceeding the recommended daily intake for adults.
What is the recommended daily amount of selenium?
For adults, the recommended daily intake of selenium is approximately 55 micrograms (mcg). Excessive consumption should be avoided, as excess selenium can cause adverse effects. Therefore, it is always recommended to seek guidance from a healthcare professional to adjust your diet according to individual needs.
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Author
Natalia Mozzeli
Nutrição Regenerativa
Brazil Nut Powdered Vegetable Milk
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