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Mineral selenium helps prevent serious diseases such as Cushing’s syndrome and cancer.
Too much selenium can cause spots on fingernails, irritation, fatigue and the like.
Before cite foods rich in selenium, to see what is good selenium.
Selenium is good for the following things:
As an antioxidant
Selenium is an excellent antioxidant, which means it destroys free radicals in the body, causing many health problems such as cancer, heart problems, premature aging and the like.
For immunity
Selenium plays an important role in the proper functioning of the immune system and help in the creation of T-cells from the white blood cells. The lack of dietary selenium can lead to dysfunction of these antibodies.
For thyroid
Selenium is a mineral important for thyroid function. Without selenium, thyroid hormones do not work properly. If there is a selenium deficiency, too much iodine can damage the thyroid gland.
The recommended daily intake of selenium
Since it is so. trace mineral selenium do we need in small amounts. Here we give a recommendation for daily intake of selenium.
Selenium daily dose
1-3 years – 20 mcg
4-8 years – 30 mcg
9-13 years – 40 mcg
More than 14 years – 55 mcg
The daily dosage for pregnant and lactating women – 60-70 mcg
Foods rich in selenium
The best way to bring in yourself enough selenium nutrition. There are foods that are rich in selenium. It is advisable to take them in certain quantities to meet daily needs for selenium. Too much selenium in the body can cause side effects. What’s all foods rich in selenium?
Eggs
We all know that eggs are very nutritious and are a great source of protein. They are also a good source of selenium. One egg contains on average 13.9 mcg of selenium, which meets about 20% of the daily requirement for this mineralom.Ako you think that you need to obtain some exotic foods to find selenium in food to see him there and the food that is found in every kitchen. Additionally, eggs are rich in vitamins from the B group, vitamin D, and phosphorus.
Cheese
A lot of cheese is another good way to insert more selenium in your diet. Cheese is a very nutritious food and is easy to insert into any diet. Portion of 100 grams of cheese contains about 15 mcg, ie. about 20% of the daily requirement for selenium. In addition to selenium, and the cheese contains a lot of vitamin A, calcium, phosphorus and protein. Since it contains a lot of saturated fat, remember that too much cheese can cause some health probleme.Selenium in foods such as cheese and eggs organism is easy to use but as with all other foods, moderation is crucial here.
Mushrooms
Mushrooms are quite rich in various essential nutrients. Mushrooms can be cooked, chopped or fried. In 100 grams of mushrooms there are about 11.9 mcg of selenium. Excellent source of iron, potassium, copper, vitamins B2 and B3, C and D. Mushrooms contain a lot of fiber. If you are interested in selenium in foods and do not supplement it with mushrooms. It does not contain much fat, calories and carbohydrates and therefore it is good Introduce them into a regular diet.
Oats
Lately, oats is increasingly sought after foods. No need to say that it is quite rich in selenium. About 100 grams of oats contains about 34 grams of selenium. Oats is rich in magnesium, manganese and phosphorus, and contains about 42% fiber, which means it’s great for digestion. Moreover, low in cholesterol and saturated fat.

Brazilian nut
If you are concerned about the lack of selenium and are looking for selenium in foods, buy Brazilian nuts. Now, they have them in all the better-equipped markets and healthy food stores. Brazilian nuts are probably the best source of selenium – 100 grams of Brazilian walnuts contain as many as 1,917 mdg selenium. You can put Brazil nuts into desserts, salads, or you can eat them roasted. They contain about 30% of the fiber. Excellent source of magnesium, phosphorus and copper, but do not overdo it, because they are also very rich in calories.
Chicken
Selenium in foods will find it harder to find vegetarians because it contains all kinds of meat. However, most of us enjoy chicken. You will probably be delighted when you hear that chicken is another good source of selenium. A portion of 100 grams of chicken contains about 27.6 mcg of selenium, which is about 39% of the daily need for selenium. In addition to the foods rich in selenium chicken is also a good source of protein, as well as vitamins B6 and B3, and minerals – phosphorus and potassium. Although chicken contains little fat and calories, it contains a lot of cholesterol.
Beef
Of all the types of meat beef is the best source of selenium – these foods rich in selenium per 100 grams contains 91.4 mcg of selenium, which is 131% of the total daily need .Iako you mean that selenium in food is not enough to present day eat less from 100 grams to meet the needs of the organism. Beef is an excellent source of protein. Other minerals that are found in beef as iron, copper and phosphorus. Beef contains a lot of vitamin B12 and vitamin C. However, it contains a lot of cholesterol, so it should be eaten in moderation.
Wheat
Of all the cereals, selenium is probably the richest wheat – 100 grams contains 70.7 mcg of selenium. You can eat in the form of bread and other flour products. Wheat is a good source of fiber and manganese. Low in saturated fat and rich in vitamins of B group.
Tuna
We all know that fish is an excellent source of protein and unsaturated fat. Tuna is especially rich in selenium. One serving contains 80.4 mcg of selenium, which is 115% of the recommended daily intake. Tuna and contains a lot of omega-3 fatty acids, which can prevent a variety of diseases. Tuna and contains a lot of vitamins B, and there is a lot of carbohydrate and calories. The next time you want to insert more selenium in the diet, eat a tuna sandwich.
Integral rye
A portion of 100 grams of rye meets about 50% of the daily requirement for selenium. This amount of rye containing 35.3 micrograms of selenium. Integral rye contain high fiber, omega-6 and omega-3 fatty acids, as well as a lot of protein. Vitamins and minerals in rye include a lot of vitamins from the B group, manganese, phosphorus, zinc, copper and magnesium.
Sunflower seed
Tasty and crunchy sunflower seeds contain many important nutrients and selenium is one of them. One hundred grams of sunflower contains about 53 MDG selenium, which is 76% of the daily requirement for selenium organism. Sunflower and contains a number of other important minerals, including manganese, copper, magnesium, phosphorus, and vitamins E and B.
Salmon
Salmon is another type of fish is a good source of selenium. A portion of 100 grams of salmon contains about 41.5 mcg of selenium, which meets 59% of daily potreba.Pored why this selenium-rich foods do not contain carbohydrates and is low in calories. On the other hand, rich in omega-6 fatty acids, and about 44% of salmon are pure polypeptides. Salmon is rich in vitamins from the B group, phosphor and potassium.
Turkey
In addition to being an excellent source of protein, turkey is an excellent source of selenium. One hundred grams of turkeys contains 22.8 mcg selenium, which is about 33% of the total daily requirement. Of all types of meat, turkey contains at least saturated fat, carbohydrates and calories and is an excellent source of vitamin B3 and phosphorus.
Soybean
Compared to other foods containing selenium, soy is slightly poorer. We have already mentioned that vegetarians and vegans will tend to porate selenium in foods, but since selenium is a trace mineral, soy contains it in sufficient quantities to be an important source selenium for vegetarians and vegans. You can prepare soy in many ways – by boiling, drinkable or using soya flour. Soybeans per 100 grams of the product contain about 7.3 mcg selenium, which is about 10% of the total daily needs. Soya is rich in omega-6 fatty acids, vitamin K, manganese, iron phosphorus and magnesium.
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Mineral selenium helps prevent serious diseases such as Cushing’s syndrome and cancer. Too much selenium can cause spots on fingernails, irritation, fatigue and the like. Before cite foods rich in selenium, to see what is good selenium. Selenium is good for the following things: As an antioxidant Selenium is an excellent antioxidant, which means...