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Best sources of dietary mineral selenium

Cardiac Diet

Recent studies have proved that Selenium has a vital role to play in preventing free radical damage. It safeguards us from all kinds of dreaded cancers. Technically speaking, selenium comprises over 25 selenoproteins that play critical role in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. The mineral exists in two distinct forms namely inorganic and organic. While the former consists of selenate and selenite, the latter includes selenomethionine and selenocysteine.

Deficiency:

Selenium deficiency can occur in areas where the soil content of selenium is low or nonexistent. It is now an established fact that owing to gastrointestinal disorders, the human body either partially or fully restricts the absorption of selenium, which further results in depletion or deficiency of the mineral in the body. The deficiency is more pronounced in patients on Total Parenteral Nutrition (TPN) as their sole source of nutrition. Selenium may be destroyed when foods are refined or processed. The deficiency may lead to severe implications in the body that may include joint and muscle pain, severe hair loss and Hashimoto’s disease.

Selenium sources:

They say excess of everything is bad. This adage aptly applies to selenium too, as the mineral if consumed in higher proportions than required may have detrimental effect on the human body. However, a daily intake of about 70 mcg is more than sufficient to ensure proper functioning of the body. Human body can source selenium for a variety of foods that include brewer’s yeast, wheat germ, butter, garlic, grains, sunflower seeds, Brazil nuts, walnuts, raisins, liver and kidney. Moreover, shellfish like lobster, oyster, shrimp, scallops and fresh-water and salt-water fish like red snapper, salmon, swordfish, tuna, mackerel, halibut, flounder, herring, smelts are major sources of selenium. However, only the most prominent and easily accessible sources of selenium find a mention here.

Fish:

Fish is the best source of selenium. Shellfish like mussels, whelk and oysters are the major sources of selenium among fishes providing about 220 percent of the daily values. Sardines, tuna, flounder, halibut, salmon etc offer about 50-113 percent of selenium. Moreover, Pacific oysters contain 154 mcg of selenium per hundred grams. Blue mussels and whelk provide 90 mcg and 76 mcg per 100 grams and 3 ounces respectively. For holistic benefits, one needs to include at least 3.5 ounces of these fish in weekly diet intake.

Nuts:

Another prominent source of selenium are nuts and the most illustrious of which are Brazil nuts. Studies reveal that Brazil nuts possess the highest amount of selenium and magnesium. In fact, just a hundred grams of Brazil nuts can provide the user about 1917 mcg of selenium. Moreover, a single nut itself possesses an impressive 96 mcg of selenium, which is 137 % of the daily values. Various other varieties of nuts too incorporate about 77 percent of the daily values. Therefore, including nuts in your diet is always a sane thing to do.

Lean Meat:

If you are consuming lean meat, then rest assured that you are taking enough of selenium to meet your body requirements, as selenium content in turkey ranges from 153 mcg to 124 mcg. Moreover, turkey liver too is a vital source of selenium as it contains 70 to 82 mcg of the mineral. The other source of selenium, chicken contains 44.7 percent of selenium in 113.40 grams, which is almost half of the recommended daily values. Regular intake of chicken in adequate quantities helps in regulating thyroid function and preventing oxidative stress caused due to free radical damage to the body. The antioxidant qualities of selenium are also an effective protection against cancer as it strengthens the immune system.

Bacon and Pork:

Being excellent sources of selenium, bacon and pork may prove a rewarding addition to your daily diet, providing you with the required intake. Hundred grams of bacon provides 65 mcg of selenium, which equals to 93 percent of the recommended daily values. In addition, Pork chops provide 61 percentage of selenium from 100 grams required daily. However, one should avoid using bacon and pork, if he is vulnerable to sudden increase in cholesterol levels.

Wheat bran:

Wheat bran may prove vital for your overall health. It is a proven fact that one half cup of wheat bran provides 22.5 mcg of selenium required for the body every day. Oat bran contains 45 mcg per 100 grams and rice bran contains 17 mcg per 100 grams. Rice, wheat and oat bran can be added as cereals and breads in your daily diet. It is important to regulate the oxidative stress of the body and ensure smooth functioning of thyroid gland.

Sunflower seeds:

Sunflower seeds are a complete nutrition package as these are not only rich in selenium but also possess Vitamin E and an array of other minerals in optimum quantities. A hundred gram serving provides 113% of the recommended daily values. Apart from this, sunflower seeds are also crucial for keeping your heart in the pink of health.

Caviar:

Apart from being anexcellent appetizer and garnish, Caviar can comprehensively serve the selenium requirement of your body. A hundred gram serving of caviar contains 65.5 mcg of selenium, which is 94 % of the recommended daily values. In addition, caviar is packed with essential nutrients that include calcium, iron, magnesium, phosphorus etc.

Shrimp:

High in selenium content, Shrimps may provide you with more than half of the recommended daily values per hundred grams. Shrimps like prawns and camarones provide 39.6 mcg of selenium per hundred grams serving, which is almost enough to meet your mineral requirement. However, owing to its drastic effects on the cholesterol levels in the body, you should refrain from eating shrimps more regularly.

Mustard Seeds:

Many cultures worldwide have known the medicinal value of mustard and its seeds for eons. Moreover, it is a great source of selenium. Just taking two teaspoons on daily basis would ensure that you get 11.8 percent of selenium and many other minerals and vitamins like manganese, phosphorus, magnesium, tryptophan etc. Furthermore, the mustard seeds contain omega 3 fatty acid, which is essential for your heart. Thus, including mustard seeds in your daily diet is a good ploy for people suffering from selenium deficiency.

Liver:

Interestingly,liver of all animals can offer a credible supply of selenium in optimum quantities. Lamb liver has the highest amount of selenium with 116 mcg per 100 grams. However, due to its high vitamin A content, you must take precaution while consuming liver, especially if you are pregnant.

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