Selenium is a very important mineral required by our body to keep the cells healthy. Foods rich in selenium meets the daily requirement of our body, which is around 55 micrograms of Selenium. While people get enough Selenium through the diet, some people might not get the required amount. This might be due to the soil that might be low in Selenium or due to the fact that their intake of whole-grain food and meat is very low.
We need to ensure that we get enough quantity of Selenium from food and thus, eat a balanced diet. Here are some top Plant-based foods and Animal products that are excellent sources of Selenium and can be consumed as part of our everyday diet.
List Of Foods Rich In Selenium
Groundnuts may not be as expensive as its other nut counterparts, but when it comes to the health benefits, they are equal to other nuts. Groundnuts are filled with nutrients that help in reducing heart disease and diabetes. Other than the vitamins, and other nutrients, they are also a good source of Selenium. 100 g of ground nuts approximately contains 7.2 mcg of Selenium.
The amount of Selenium in Sunflower seeds is relatively high. Sunflower seeds also have healthy fats that are required by the body. A serving size of 100g of Sunflower seeds contains 78.2 mcg of Selenium. Always make sure to limit the serving size of sunflower seeds as you might put weight and opt for dry roasted sunflower seeds.
It is a known fact that Pumpkin seeds have antioxidant properties. These seeds also contain zinc and omega-3 fatty acids in addition to Selenium. It contains 9.4 mcg of Selenium per 100 g of seeds.
The quantity of Selenium we get from Eggs depends on the way we cook them. A hard-boiled egg (50 grams of weight) contains around 15.4 mcg of Selenium. As we know, eggs are also a good source of protein and omega-3.
Mushrooms are the chef’s favorite because there are so many recipes where mushrooms can be incorporated. The best part is that mushrooms are a good source of Selenium. Even if a mushroom is not your favorite, you can make them a part of your diet by adding them to your favorite vegetable. If you hate the texture of mushroom, you can very well use mushroom powder in the recipes. They add more flavor to the dish.
Tuna is a great source of Selenium. It is also a good protein and has omega-3, making it the best choice for a healthy and balanced diet. A serving size of 100g contains 42.6 mcg of Selenium. Tuna is also easily available. But because of Mercury concerns in Tuna, it is advised to take it only twice or thrice in a week.
With Sardine fish, you need not worry about the mercury contamination and at the same time, enjoy the nutritional benefits. Just 3 ounce of Sardine fish can provide 87% of the daily recommended values of Selenium. It also provides many essential minerals and vitamins.
Chia seeds are one of the favourite super foods that are rich in Selenium. These seeds expand when they are exposed to water and look like gel. 1 ounce of chia seeds contain 15 mcg of Selenium. Chia Seeds are also a good source of fibre, amino acids and omega-3 fatty acid.
When it comes to nutritional value, nothing can beat the seeds. Just 2 teaspoons of Flax seeds contain around 4 mcg of selenium. These little seeds are like Selenium power-ups.
There are lots of people who enjoy cheese. But there is one more reason to eat cheese. In addition to the high calcium and protein content, it also has a liberal amount of Selenium. A serving size of 100g cheese contains 18.9 mcg of Selenium. For vegetarians, who are fine with consuming dairy products, Cheese is a very good option for the intake of Selenium.
The best food sources of Selenium are identified by food group. Usually, fish and oysters are rich in Selenium. Then come the seeds and whole grains. In general, Selenium can be found in all the healthiest foods and the percentage of availability depends on the soil where the food is cultivated. Try out healthy recipes using the above top foods in Selenium and remain healthy!