Il selenium it is a very important mineral for the body due to its properties antioxidant. Present mostly in whole grains and in brazil nuts, it is also useful for the proper functioning of the thyroid. Let's find out the foods that contain it.
> 1. Properties and benefits of selenium
> 2. Which foods contain selenium
> 3. Daily selenium requirement
> 4. I 10 foods richer in selenium
Cereals among foods that contain selenium
Properties and benefits of selenium
Among the biological and vital functions of selenium we find the antioxidant action in the first place, in fact the mineral contributes to preserve aging tissues, keeping the skin elastic by promoting collagen activity and nerve tissue.
Secondly, selenium protects the heart muscle and regulates arterial hypertension. In addition to being an anticarcinogenic mineral, it is important for the body as it helps to remove and metabolize certain toxic metals, such as lead, cadmium, mercury, arsenic. It also helps keep the thyroid active and well functioning, helping the body to assimilate it iodine, essential for the proper functioning of the gland, and stimulating a natural fat burning action, thus balancing the metabolism.
In humans it is essential to monitor its presence, as a selenium deficiency slows down the mobility of spermatozoa, favoring in some cases phenomena of male infertility. The presence of vitamins, such as vitamin C and vitamin E, facilitate the assimilation of selenium.
What are the foods that contain selenium
Selenium in nature is found in abundance in soils, its deficiency in the human body is generally quite rare. However, this is not always the case, in fact, in certain areas of the planet where intensive agriculture and pollution have considerably reduced its presence, which has led to the onset of disorders and pathologies.
In some countries they have produced fertilizers used preventively to enrich the soil, and therefore its products, with this mineral.
At a food level, selenium is more present in cereals, in particular whole grains, in fact brown rice contains 15 times more than refined rice.
It is also found in the flour, Brazil nuts and mustard seeds.
Fruits and vegetables contain less of it. In non-vegetable sources it is found in oysters and shellfish, in fish in general, in meat and eggs.
A balanced diet, which includes a correct intake of Selenium (therefore about 50 micrograms per day) is certainly a varied diet, consisting of cereals, fresh fruit and vegetables, proteins, nuts and oil seeds. It should also be considered that cooking and refining foods partially eliminate the presence of selenium in foods.
You can learn more about the properties of vitamin E and the foods that contain it
Daily requirement of selenium
The daily requirement of selenium for adults it is 50-55 micrograms per day. This amount should never exceed 400 mcg. The recommended doses during pregnancy and breastfeeding are 65-75 mcg per day. While in the children, the daily selenium requirement is:
- 10 mcg, infants up to 6 months;
- 15 mcg, between 6 months and 1 year;
- 20 mcg, between 1 and 6 years;
- 30 mcg between 7 and 10 years;
- 40 mcg between 11 and 14 years.
The 10 foods richest in selenium
- Mustard seeds
- Salted cod
- Yellow fin tuna
- Sunflower seeds
- Chicken capon
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