It’s also a great source of conjugated linoleic acid. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. 1 cup: 19 micrograms (27 percent DV). Protein-rich beef, turkey, chicken, shrimp, lobster and fish are all excellent sources of both zinc and selenium. 1 cup: 13 micrograms (18 percent DV) Oats contain soluble fiber which is known to help lower LDL cholesterol also known as “bad” cholesterol. . Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. Meat and poultry are high in zinc and selenium. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts. 2. Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms. A 100 gram serving of cooked lean beef contains 12.3 mg or 82% dv of zinc. Pumpkin and sesame seeds are good sources of both magnesium and zinc – for an added boost of zinc try some freshly caught oysters, venison or … What is selenium and zinc good for? Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in … Pumpkin seeds [hr] 2. … Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork. Add bananas to a smoothie with yogurt or your favorite oatmeal for more selenium. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Add them to a soup with mushrooms for a vegan-friendly meal full of selenium. 14. used as a substitute for professional medical advice, Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity. Mushrooms are fungi that contain many nutrients, including vitamin D, iron, and about 12 mcg of selenium in a 100-gram serving. Blackberries, raspberries, and loganberries contain around 04–04 milligrams of zinc. However, it provides about 42 mcg of selenium per 3 oz serving, or 60 percent of the recommended daily intake for adults. Learn about which foods contain the most zinc here. diagnosis or treatment. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Eat a turkey sandwich on fortified whole wheat bread for extra selenium. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Can You Treat Psoriasis with Detoxes or Cleanses? Cottage cheese is a rich source of selenium, providing about 20 micrograms per cup. One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. If you buy through links on this page, we may earn a small commission. You can get 31 mcg of selenium from 3 oz of boneless turkey. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. Enjoy it for breakfast with two eggs to get 53 mcg. Three ounces of lean pork contain about 33 mcg of selenium. Vitamin B3 (niacin), 25 to 50 mg per day, and selenium to further boost bioavailability of zinc; Should zinc turn out to be in short supply, consider eating more zinc-rich foods. Many health-conscious eaters avoid ham due to its high salt content. Mushrooms, cooked. Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. Brazil nuts are the most potent food source of this essential mineral. , Pu-erh Tea: Benefits, Dosage, Side Effects, and More. By Isadora Baum. There’s a wide range of foods rich in selenium, from proteins like beef and eggs to carbs like oatmeal and lentils. Many foods that are rich in zinc are also excellent sources of selenium, and they're also high in protein. Apr 7, 2020 Westend61. Pomegranates are among the zinc-rich fruits. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. One cup of cooked lentils provides about 6 mcg of selenium, plus a healthy dose of protein and fiber. It’s also packed full of folic acid and vitamin C. Milk and yogurt each contain about 8 mcg of selenium per cup, or 11 percent of your needs per day. Here’s our process. All rights reserved. Shrimp are naturally loaded with selenium. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Enjoy this grain with your favorite 3 oz portion of chicken or turkey to get up to 50 mcg of selenium — almost the entire recommended daily amount for adults. The nutrient helps with immunity and recovery. White meat and poultry like turkey and chicken. Enjoy a cup of baked beans and you’ll get about 13 mcg of selenium along with some important fiber. Dairy foods, such as milk, yogurt and cheeses, are dietary sources of both zinc and selenium, although they are generally lower in these nutrients than meats, poultry and seafood. Selenium, a mineral available from diet, may help in preventing heart disease, stroke, atherosclerosis and certain types of cancer. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. Nuts -- including cashews, almonds and Brazil nuts -- and legumes, such as baked beans, lentils, chick peas and kidney beans, are excellent sources of zinc and selenium. The complete list of popular food high in Selenium. Don’t like hard-boiled? This translates to a serving that’s similar in size to a deck of cards, making it an easy way to add some selenium to your diet. Sources | Reviewed by Carol DerSarkissian on May 13, 2019. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Lamb is a rich source of many vitamins minerals. Plants rich in zinc are beans, walnuts, almonds, cereals, pumpkin seeds, sunflower seeds, spinach, cocoa, chocolate, mushrooms, asparagus, and currants. Beef liver provides about 28 mcg, and ground beef offers about 18 mcg. Apart from selenium, oysters are an excellent source of minerals like zinc, copper and iron. In addition to this, oysters are one of the best sources of zinc. You can also substitute rice for barley which provides 23mcg per 1/3 cup serving. Certain vegetables are also good sources of zinc. Foods Rich in Zinc and Selenium | Livestrong.com If you take selenium supplements, it's important not to take too much as this could be harmful. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. Too much selenium can be dangerous, so always follow medical advice about intake. Add some milk to your enriched cereal to up your intake. The amount of zinc and selenium your body needs daily is based on your age and gender. Zinc is what you would call a … But that’s just one of this ‘lil crustacean’s perks 🍤. Lobster is rich in protein, zinc, and selenium. In the United States, meats and bread are common sources of dietary selenium. One cup of cooked spinach contains 1.37 mg of zinc, which is about 12 percent of your daily recommended value. The Office of Dietary Supplements reports that Brazil nuts are packed with 544 micrograms of selenium in just 1 ounce, which is about six to eight nuts, while one-half cup of baked beans provides almost 3 milligrams of dietary zinc. It’s also a great source of CLA.. They’re also low in calories and rich in nutrients like phosphorus, iron, niacin, and zinc. The Office of Dietary Supplements reports that 1 cup of yogurt provides 1.7 milligrams of zinc and 8 micrograms of selenium, and 1 cup of low-fat milk contains about 1 milligram of zinc and 8 micrograms of selenium. Shellfish are also excellent sources of selenium in different foods depends on the,. A cup serving of soybeans contains about 9 mg while the same amount selenium. 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