13 Best Selenium Rich Foods To Kill Your Deficiency

Diet+

Selenium is one of the 24 essential trace mineral our body need. Our body utilizes Selenium to regulate more than 200 enzymes. However, we need a moderate amount of Selenium in a day i.e. about 70 mcg. for an adult.

Why should I include it in my daily diet?

  • Selenium helps body to make special proteins (Glutathione), antioxidants with Vitamin E which prevents cell damage.
  • Prevent cardiovascular disease.
  • Help your body to protect from the poisonous effect of heavy metal and harmful bio-chemicals.

Where should I get it from?

  • brazil-nuts

    Brazil Nuts

    Native to Southern America, harvested commercially in Brazil and Bolivia. The seeds are full of antioxidants & perhaps the richest source of selenium, you can receive up to 700% of Daily recommended value from a single serving. In fact, it’s better to take one or two seeds (once or twice a week) to avoid Selenium toxicity.

  • fresh-squid

    Squid & Octopus

    Popular in American, European and Asian cuisine where the food is served for increased stamina. Known to have good amount of Zinc, Selenium and Vitamin B12 (Cobalamin – water soluble). You can receive up to 250% DV from a single ideal serving (rings, arms and tentacles).

  • offal-lamb-kidney

    Kidney

    Fit for non-veg lovers, for many people meat is the primary source of dietary intake of Selenium. But, there is difference in levels for different kinds of muscle meat. Liver, kidney & other offal are particularly high in Selenium and you can receive up to 170% of daily recommended value from a regular serve.

  • lobster

    Lobster

    Belong to Crustacean family, rich in copper, zinc, vitamin E and small amounts of omega-3 fatty acids. It can decrease the risk of obesity, diabetes and heart disease while promoting healthy cholesterol levels at the same time.

     

  • shrimp-or-prawn

    Prawns & Shrimp

    Both belongs to Crustacean family and have almost similar dietary benefits (you can say Prawn for fresh water and Shrimp for saltwater derives). You can feasibly get up to 110% of daily recommended value from a regular serving. Moreover, these are also rich source of calcium, dietary iodine, protein and omega-3s.

  • cockles

    Oysters

    A common & popular name for Bivalve Molluscs (mussels, scallops, clams, cockles etc.). Oysters are excellent source of zinc, iron, selenium, vitamin A, vitamin B12 and amino acids. You can easily get 115% of daily recommended value of selenium from a regular serving size.

  • redfish

    Redfish

    A common name for several species of fish native to Canada, America and Australia. Redfishes are rich source of omega-3s and beneficial for brain-nerve function. A normal regular serve can have 75% DV of Selenium (sufficient for regular diet without toxic side effects).

  • tuna-fish

    Tuna

    A salt-water fish belonging to sub-grouping of Mackerels. Commercially, it is shipped to many parts of the world. However, as food nutritional benefits of Tuna may vary accordingly from size, region & origin. These are high in omega-3s, while you can get adequate amount of selenium too (60% of daily recommended value) from a single serving. You should consider small sized Tuna in less amount to avoid high mercury (toxic) content in it.

  • cod-fish

    Cod (Gobro or Panna)

    Cod is popular as a food with a mild flavor and a dense, flaky white flesh. Known to be good source of Vitamin A, D & E, omega-3s and selenium. By consuming a regular serve you can have up to 60% of daily recommended value of selenium. Cod liver is processed to make Cod liver oil which promotes cardiovascular health and relieves high blood pressure. Eat boiled or baked Cod fish to maximize benefits.

  • halibut

    Halibut

    Native to Pacific regions and Alaska. Halibut feed on crustaceans which themselves are high in selenium, a regular serving of Halibut can feed up to 65% of selenium. It is an excellent source of high-quality protein and minerals, low in sodium, fat and calories and contains a minimum of bones.

  • offal-lamb-liver

    Liver

    Considered for high levels of good cholesterol, vitamin A and vitamin B. Many people believe, it is inadequate to eat offal part of meat (liver, kidney, brain etc.) but, these are rich in minerals, proteins & good fats. Rather than consuming just the protein part, non-vegetarians can consume these naturally accumulated superfood. From a single serving you can have 60% DV of easily digestible selenium intake.

  • mackerel

    Mackerel

    An important food fish consumed worldwide, nutritionally good in omega-3 fatty acids, all vitamins, calcium, magnesium & selenium. But, due to high mercury content the preservation requires special treatment. However, it’s good source of selenium and a single regular sized serving can add up to 70% of daily recommended value. Consider eating small amount of fresh mackerel.

  • sardines

    Sardine

    An oily fish within the Herring family (small fish). Sardines are rich in omega-3 & 6 fatty acids, vitamins & minerals (selenium about 65% DV from single serving quantity) and can be consumed in large quantities without harm. With some major minerals like phosphorus, calcium, potassium it becomes an ideal superfood in small pack. These are able to prevent from developing early stage of Alzheimer’s disease. They belong to lower food chain and thus, free from contaminants like mercury.

Is there any side effect?

  • Our body needs Selenium in small amount, consuming in large amount can have diverse effects. Such as, selenium toxicity, nerve damage, fatigue, nausea etc.
  • Selenium deficiency may occur when consumed through vein (supplemental) for a long time.
  • Selenium deficiency may occur regionally where Selenium quantity is less in soil.
  • Selenium deficiency may lead to abnormal heart muscle, bones and intellectual disability especially in growing ups.