What foods contain selenium? We learn!

The guarantee of health is, of course, proper nutrition. It is necessary that the human diet was rich and diverse. Then his body will receive all the nutrients. We will talk about one of such microelements today. So, selenium. What is this trace mineral? Why is it necessary? These and other questions we will consider in today's article.

what foods contain selenium

What foods contain selenium? Now we will understand. Selenium is an essential trace element. It is necessary for humans along with calcium, potassium, zinc and other elements.

Consider what is its role in the body

• Slows down the aging process by increasing the activity of stem cells.

• Improves the condition of the nails as well as the hair.

• Antioxidant protection.

• Regulates the body.

• Increases motor activity.

• Reduces headache, relieves dizziness.

• Improves sleep, mood, appetite, and skin condition.

• Protect the body from harmful substances.

Lack of selenium

As we see, the role of selenium is not exaggerated. Lack of it leads to the following consequences:

• Deterioration of the skin, hair, nails;

• The risk of developing various pathologies.

• Reduced liver function (detoxification and protein synthesis).

• Development of inflammatory diseases of the joints, etc.

Excess of selenium

Also note that the deficiency of this trace element is most often observed in vegetarians, since their diet does not include meat and fish products containing selenium. Se stock is replenished by a large volume of garlic or brewer's yeast, from which it is easily digested, due to the fact that it is in its biologically active form. Nevertheless, you should not lean on these products. An excess of selenium can also lead to negative consequences.

selenium in foods

May occur:

• Disruption of the gastrointestinal tract, as a result - nausea, vomiting, heartburn, diarrhea, and more.

• Hair loss, rash or redness on the skin.

• Fatigue, irritability.

• Disruption of the thyroid and genitourinary system.

Consumption rates

So how much of this microelement is necessary for a person and in which products selenium is contained?

For each age group its own consumption rate:

Age group

Se consumption rate, mcg / day

From birth to 6 months

10

From 6 months to a year

15

From 12 months to 6 years

20

Seven to ten years

30

11-14 years old

40 (young people), 45 (girls)

15 to 18 years old

50

Over 19 years

70 (men), 55 (women)

For pregnant women, the daily rate is 65 mcg / day, the maximum is 200 mcg / day.

For nursing - 75 mcg / day, the maximum amount is the same as for women in the position.

Healthy food

So, we smoothly got to the topic of our article: what products contain selenium.

In large volume it is found in wholemeal flour, as well as sea salt. Selenium is present in the germinated wheat grains, which, in addition to this trace element, contain a huge amount of minerals and vitamins. Many modern people start their day with a breakfast of wheat bran, providing themselves with the necessary supply of this trace element in the morning. Accordingly, it is contained in large quantities in the composition of whole-grain black bread.

products containing selenium

So, selenium in products. What food does this microelement contain? In addition to the above products, it is in mushrooms, yeast, garlic and corn.So, if you are not accustomed to breakfast bran and consider them terribly tasteless, you can start the day with cornflakes. There is a wide choice on the market, and finding the right ones is not difficult, as long as they are from varieties that are enriched with selenium (check the composition on the package, where the content of trace elements is indicated) Even if you ate a small amount of cornflakes, you provided yourself with a supply of Se and ate.

selenium in food

From fish products containing selenium, it is necessary to note herring, lobster, shrimp, squid and, of course, fish. And from meat products all by-products are rich in microelements. But let us highlight chicken yolk, which also contains selenium along with other useful vitamins; it’s not for nothing that many start their day with boiled or fried eggs. However, remember that during the heat treatment of products the content of the trace element decreases. In canned food and concentrates it is less than twice as compared with fresh products. Finally, the lack of Se content in the soil leads to a decrease in its amount in food.

foods rich in selenium

Now you know what foods contain selenium. It is not necessary to crouch on the above dishes and eat everything in incredible quantities, otherwise there will be an overabundance, the consequences of which have already been described.So you can count how much you need to eat food, we will reduce all foods rich in selenium into a table and indicate the content of our trace element.

The product's name

The content of the trace element, mcg per 100 g of product

Dried porcini mushrooms

100

Dried oyster mushrooms

110

Sunflower seeds

49

Soy

6

Coconut (includes pulp and chips)

80-81

Pistachios

45

Egg

7-10

Egg yolk

20

Chicken meat

14-22

Chicken breasts

16

Garlic

20-40

Lard

200-240

Pork buds

27

Lamb kidneys

8,8

Beef liver

4-6

Beef

1-3,5

Beef heart

45

Wheat

40 or less

Chickpea

12

Peas

8

Beans

9

White cheese

250

Cheese

120

Tuna

12

Lobsters

130

Squids

66

Sea fish

2-20

Herring

46

Mussels

43

Salmon

43

Flounder

46

Mackerel

42

Boiled crabs

17

Cod

34

Shrimp

23

Oysters

23

Small conclusion

So you know what foods contain selenium. It should be said that the above table is not one hundred percent accurate, since variations in the content of selenium in various products are possible. Remember that health must be protected! Now you know that the best way to get this trace mineral is to use selenium in food. Always monitor your health, eat right!

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