Products containing selenium. Video

Selenium is a nutrient vital for the functioning of the immune system. Selenium interacts with vitamins E, C, B3 and glutathione to prevent free radicals from damaging cells. Selenium deficiency can lead to muscle and joint pain, hair loss, and white spots on the nails. Long-term selenium deficiency can cause autoimmune problems, including Hashimoto’s disease, in which the thyroid gland is attacked by the immune system’s own immune system. Several studies show that selenium deficiency contributes to mood swings and the progression of viral infections.

Excess selenium can cause:

• bad breath
• diarrhea
• hair loss

The RDA for Selenium is 70 mcg

Compared to all foods rich in selenium, the Brazilian nut is the undisputed champion. One 100 g serving contains about 1917 mcg of selenium, which is many times more than any other food. It is worth using Brazil nuts more carefully, since the calorie content of this small portion is 656 kcal. In addition, if Brazil nuts are constantly present in your diet, instead of a deficiency, you may get an overabundance of selenium.

Seafood is rich in selenium. The list is headed by octopuses and squid, which are also rich in healthy protein. These foods are the perfect base for a healthy diet, and a 100 g serving contains 170 mcg of selenium. They are closely followed by oysters, which are also rich in protein and vitamin B12. Oysters are lower in calories than octopuses or squids, the same serving contains only 84 calories versus 350, but they also contain almost three times less selenium – 79 mcg. The next selenium-rich seafood is shrimp. It accounts for 100 mcg per 52 g.

The selenium-rich seafood line is interrupted by bacon, which is not popular with health aficionados due to its high saturated fat content. Allowing yourself a piece of “bad” bacon, you can console yourself with the fact that 100 g of it contains 62 mcg of useful selenium.

Fish like salmon and tuna are rich in selenium. This fish also contains proteins and omega-3 acids necessary for the body. Tuna, which shouldn’t be eaten more than once a week due to mercury issues, will provide 43 mcg of selenium per 100 g serving, and free-flowing salmon at 38 mcg.

The selenium content in agricultural products fluctuates, as it depends on the saturation of the soil with this substance.

Eggs are the most advertised source of selenium, and the amount in a 100 gram serving depends on the way you cook it. Raw and boiled eggs are the richest in this substance – 35 mcg. Another food that is good for a healthy breakfast is oatmeal, which also contains selenium. In the same 100 g portion of the beneficial substance – 34 mcg.

Also, selenium is found in:

• beef
• pork
• chicken
• cheese
• mushrooms
• chocolate
• lynx

Also interesting to read: Products containing copper.