In addition to this trace element, cottage cheese is a great source of protein and calcium.
Selenium in Food and Health
Mushrooms make a great vegetarian- and vegan-approved source of this mineral and many other essential nutrients. If possible, opt for organic eggs produced by free-range hens.
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Sardines nutrition are a great source of this mineral as well as essential fatty acids, which are known for their anti-inflammatory benefits. Essential fatty acids also play an important role in the body when it come to cell signaling, immunity, mood and brain health. Another plant-based source of selenium is sunflower seeds , which are great to snack on by themselves. Is liver good for you? If you can learn to enjoy or mask the taste, many people love beef liver for its high nutrient content. What fruits and vegetables are high in selenium?
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You can see from the list below that some of the top plant sources is mushrooms. Related: What Is Tripe Meat?
In order to be sure you get enough selenium in your diet, aim to incorporate a variety of foods with selenium into your meals. Here are some mouth-watering recipes that include plenty of this trace element:.
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You may be wondering how much selenium you need per day? Needs vary depending on your age and health status.
For adults and children four years of age and older, the current daily recommendation is 55 micrograms per day. For pregnant and breastfeeding women, the recommendation is 70 micrograms per day.
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Eating selenium foods is not a concern in regards to overdosing. However ,supplementing can be problematic if you take too much. Chronically high intakes from supplements can lead to unwanted side effects.
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Some early signs of of excess intake include bad breath specifically a garlic odor and a metallic taste in the mouth, while other symptoms may include skin lesions and rashes, nausea, diarrhea, fatigue, irritability and nervous system abnormalities. As long as you eat a variety of foods with selenium regularly, there is probably no need to supplement. However, if you suspect you may be deficient, speak to your doctor about safely supplementing. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world More Nutrition Dr.
You may not think much about this nutrient, since those like vitamins C and D or calcium gets all the buzz. Women and men need 55 mcg per day of selenium, which is considered a trace element. Women who are pregnant or breastfeeding need 60 and 70 mcg, respectively.
Most people in the U. A simple blood test can tell you your numbers—and the following signs of deficiency will let you know if something is really wrong. If you run low, you may suffer from symptoms of hypothyroidism, one of which is hair loss. Another common hypothyroid symptom: fatigue. This may be a result of poor selenium levels slowing down your thyroid.
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That may be ensuring that your diet has adequate levels of carbohydrates, protein, and fat, looking for a vitamin D deficiency, or analyzing iron levels. Then, be sure to follow these healthy habits for your thyroid. Although Small first looks at diet when a client is gaining weight, she will consider testing selenium levels down the line. In a Cochrane Review, researchers analyzed 55 observational studies to look at the link between selenium and cancer.
They found a 31 percent lower risk of cancer associated with higher selenium exposure , particularly with stomach, bladder, and prostate cancer. But other trials failed to show a benefit from selenium. Instead, focus on the foods you can eat that will provide a range of health benefits, including selenium-rich foods like asparagus, broccoli, and mushrooms.
Selenium is a powerful disease-fighting antioxidant. Find go-to ways to simmer down in the moment, sleep enough to help your body recover, and eat well—including getting enough selenium in your diet.
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