Although it is not well known among the essential nutrients for the body, selenium is a necessary mineral for proper functioning. Suffering from a deficiency of selenium in the body is not something ubiquitous since it is needed in meager amounts that can be acquired very quickly if the usual diet is varied. Also, the use of supplements is not necessary, except for some situations such as suffering from Kashin-Beck disease, cretinism, myocardial problems, or having spent a long time on intravenous feeding.
However, the lack of selenium can considerably increase the risk of suffering pathologies, such as psoriasis, thyroid, and cancer cells, which is essential to maintaining the correct amounts of this vital mineral in the body. For this reason, at FastlyHealwe want you to know the foods rich in selenium to incorporate them into your diet so that you can obtain this nutrient naturally. On the other hand, high levels can also be harmful to the body, so it is better to consult a specialist.
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Foods with selenium: properties
Among its properties, it strengthens and increases the immune system, which is responsible for protecting the body from many threats and carrying out the healing process. Likewise, it is an antioxidant and enhances this effect in other nutrients, eliminating a more significant amount of free radicals and preventing cellular aging; in addition, it can block the toxic effect of some elements that manage to enter the body, generally through water or foods that are eaten, such as lead and mercury, cause cancer.
Thanks to its properties it has, it is not only essential to keep the body healthy, but it is also ideal for helping control or alleviating some disorders that are generated in the body, either with the consumption of supplements or naturally through foods rich in selenium, mainly in the treatment of:
- Atherosclerosis: a disease caused by plaque deposits in the arteries, altering blood circulation. With selenium, the absorption of cholesterol is prevented, and its accumulation in plaques also favors the elasticity of the blood vessels.
- Dandruff: it is possible to alleviate its symptoms and eliminate the fungus from the hair using shampoos that contain selenium, obtaining a better result if it also has sulfur.
- Skincare: since selenium intervenes in tissue repair and prevents cellular aging, ideal for delaying or reducing the presence of wrinkles, blemishes, and other fine lines.
- Inflammatory diseases: thanks to the fact that selenium stimulates the enzyme responsible for inhibiting prostaglandins, substances similar to hormones, which are related to inflammation and pain.
- Vision problems: its antioxidant effect and the stimulation of the production of certain enzymes helps to combat the deterioration of the components of the eyes.
- Chronic thyroiditis: consists of the same immune system attacking the thyroid gland by mistake. Selenium reduces some symptoms and favors the recognition of the gland.
Foods rich in selenium and vitamin E: seeds and grains
- Sunflower seeds
- The lentils
- Peanuts
- The beans
- Peas
- the nuts
- Peanut butter
These are some of the foods that contribute more selenium to the body. In the case of sunflower seeds, they can be eaten as an aperitif or added to salads or different meals to enjoy all their health benefits since they not only contain selenium but are also rich in vitamin B1, E, copper, and potassium.
On the other hand, there are numerous ways to incorporate beans, peas, peanuts, and walnuts into your daily diet. These foods are an ideal source of proteins essential for the body and keep all organs working correctly.
Eggs, another option to acquire selenium
Eggs must be included in the usual diet because they provide a large amount of selenium and are an excellent source of protein; however, you should moderate your consumption of two eggs a week, as they also contain cholesterol, which can be harmful if consumed in excess.
It is advisable to eat hard-boiled eggs and avoid those fortified in Omega 3 since, generally, the fats it contains are of poor quality. Because of all the properties of eggs, you must visit a specialist if you want to know the best way to incorporate this food into your daily diet.
Foods rich in selenium and iodine: meat and fish
- Beef
- The liver
- The lamb
- The pig
- The turkey
- The chicken
They are other foods rich in selenium; However, many of these options are not entirely healthy. That is why you should be careful with their consumption if you need this mineral in your body, and you should consult a professional about how to integrate it into your daily diet. Chicken breasts may be the most recommended if eaten without the skin, as they are low in fat and calories while offering a large amount of protein.
- The oysters
- The tuna
- The octopus
- The squid
- The salmon
They are excellent seafood to get selenium, thanks to their many properties. In addition, these foods can offer other essential nutrients such as Omega 3 and iodine, so they can be very healthy if eaten regularly.
Foods rich in selenium for hypothyroidism: mushrooms and cheese
Mushrooms, also known as mushrooms, are an excellent source of selenium and a delicious side dish that can be included in a wide range of recipes. If you need to increase the selenium you contain in your body, mushrooms offer 11.5 mcg of this mineral per 100 grams, which can be an excellent option to combat the deficit.
On the other hand, cheese is an excellent alternative if you need to include selenium in your regular diet, especially if you don’t eat meat. Although this product is widely criticized for being rich in fat, sodium, and calories, the contribution of calcium, proteins, and different nutrients can offset the balance and be a food worth eating in moderation.
Foods rich in selenium and zinc: fruits
In addition to being one of the foods with the most selenium, Fruits can also provide us with zinc. Among those that have the most, we highlight:
- Kiwi
- Strawberries
- Watermelon
- Grapes
- Berries
- Bananas
Avocados are highly recommended not only to increase the existence of this mineral in the body but also to enjoy its many benefits, thanks to the vitamins and minerals they contain.
You must include fruits in your daily diet to enjoy a healthy body constantly. However, excessive consumption of selenium can lead to health problems, so it is essential to consult a professional so that they can offer you the best way to incorporate this mineral into the body correctly.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.