If you study further, then you know what role it plays in your body, what is the best dietary source of selenium, how much your body needs selenium, and other details. sport? Scroll down and get ready to take notes!
Before we reach sources of selenium, let us understand the role of selenium in our body.
Selenium is a trace element that is naturally present in many foods and is available as a dietary supplement. It is a component of more than 24 selenoprotein, which plays an important role in many biological and physical processes.
Since it often works with proteins, Selenium has a major effect or participates in the following:
Thyroid hormone metabolism
Protection from DNA synthesis and oxidative damage
Transition and Recovery
How much selenium do you need for all these and many other important but minor procedures? Do you have to take daily selenium supplements? What is the recommended dose of selenium? We’ve got it, keep reading …
Recommended dietary allowance (RDA) of selenium depends on your age, which is proportional to direct demand (1). Take a look at the table with more details. Selenium is measured in microgram (MCG).
Of course, through your diet! Selenium is a mineral which can be found in different types of food items – veggie, meat, dairy products etc. We have prepared a list of foods containing selenium to make your life easier.
Note your favorite with round-up and prepare a diet with those ingredients. A simple mix-n-match! ready? Here it is!
Brazil nuts are the selenium’s richest dietary source. They include about 1917 MCGs per 100 grams of selenium. These nuts also contain important amounts of magnesium, copper and zinc.
Studies show that having 2 Brazilian nuts every day can improve the level of selenomethionine in the body (2), (3).
In fact, by including Brazil Nuts in your diet, you can completely avoid the need for fortifications or supplements.
The fruit of some species of wild-developed food mushrooms is naturally rich in body selenium.
With the average of about 200 mcg / g (drought weight or DW), the goat’s foot (Albatross Pace-Capre) is the richest. King belly (boletus adulis) contains up to 70 mcg / g DW, and European pine cone lapidella (Amanita strobiliformis) is up to 37 mgg / g DW.
There are other additions in the list of selenium-rich mushrooms (4), about 5 MCG / G DW, about 5 ct & amp; nbsp; 10 MCG / G DW, and the average range of lycoparodon species.
Fresh seafood is a treasure of minerals. It contains sodium, phosphorus, copper, zinc, iron, and iodine in the right quantities along with selenium. Just look:
Another source of selenium is beef. All beef cuttings contain high selenium – liver, strepoline, round, shoulders and brisket.
A study compared to the bioavailability of selenium from beef diet with selenium as Selenium or L-Selenomethionin in the yeast diet. This showed that the selenium was better absorbed than the rest (6) in beef diet.
100 grams whole and raw beef is 16.4 mcg in brisket, 39.7 mcg in beef lever, 13.5 mcg in ground beef, 16.2 mcg in beef ribes (6-12, all grade), 24.8 mcg in bottom round and all Has tenderloin. Selenium’s grade is 26.9 mcg.
In addition to vitamin B, magnesium, phosphorus, copper, and manganese, sunflower seeds are a great source of vitamin E and selenium.
There is about 53 mg of selenium in the kernels of 100 grams of dry sunflower seeds.
Sunflower seeds contain very little cholesterol and sodium and hence it is a healthy snack.
Fresh fresh eggs contain minerals and abundant proteins such as Vitamin B, A, and D, Iron, Phosphorus and Selenium.
A medium sized whole egg (45 g) contains 13.9 mg of selenium, which makes up about 20% of the daily value. A large boiled egg contains about 15.4 mg of selenium.
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