What is the best way to ensure I get enough Selenium in my diet?
This article will explore the importance of selenium as a mineral that is essential for many body functions. This article will discuss the importance of selenium, how you can ensure that your diet contains enough, as well as practical advice and tips. You should be able to understand the importance of maintaining adequate levels of selenium and how this is good for your health by the time you finish reading.
Selenium: It's important to your diet
The selenium mineral is essential for thyroid and metabolism functions and protects your body against oxidative damage. It's also essential to the functioning of your immunity system. Selenium deficiencies can cause diseases such as Kashin-Beck and Keshan. This is according to research in The Lancet. Selenium may also play a part in cognitive decline and cancer prevention, according to studies .
Getting Started: Ensuring Adequate Selenium Intake
Include a wide variety of food in your daily diet to ensure that you get enough selenium. According to the National Institutes of Health, adults should consume 55 micrograms of selenium per day. Selenium deficiencies are rare among well-nourished people, but those who have certain health conditions or live in areas with low selenium levels may be at risk.
Selenium rich foods
- Brazil Nuts are one of nature's richest sources for selenium. One Brazil Nut can contain up to 96 Micrograms.
- Selenium is found in seafood such as sardines and shrimp, but also tuna, halibut and sardines.
- Selenium is found in meats such as turkey, chicken, beef and lamb.
- Selenium is found in eggs. One large egg contains 15 micrograms.
- Selenium can be found in legumes such as lentils, beans and peas.
- Selenium is found in certain types of mushrooms, such as White Button and Shiitake.
- Selenium is found in seeds, such as sunflower seeds and chia.
- Selenium is found in oats, which can be consumed whole.
- You can get selenium from dairy products such as milk, cheese, and yogurt.
- Selenium in Brown Rice. A cup of brown rice cooked contains 19 micrograms.
More Tips and Suggestions
If you are unable to obtain enough selenium from food due to dietary or medical restrictions, then consider taking a selenium suppliment. It's best to speak with your healthcare provider prior to starting any supplement regime. Selenium excess can cause selenosis. This condition is characterized by hair loss, nail fragility, and neurologic abnormalities.
Conclusion
Consuming a wide variety of food, such as Brazil nuts, fish, meat, egg, and grains, will help you to ensure that your selenium levels are adequate. A balanced diet is the best way to meet all of your nutritional requirements. Consult a health care provider if you are concerned about selenium levels. They can provide personalized advice that is based on the individual's needs and their own medical status.
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