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S E L E N I U M
The daily recommended intake for selenium is
55mcg adults; with
UL 400mcg.
Selenium has
more than two dozen selenoproteins that play critical roles in thyroid hormone metabolism,
reproduction,
DNA synthesis, and protection from infection and oxidative damage.
It also is
an antioxidant and anti-inflammatory, which makes glutathione, considered to be your body’s most important antioxidant.
Contains
antioxidant and anti-inflammatory effects; affecting the immune system by reducing free radical damage and oxidative stress,
and
can lessen the aging process.
Eating foods rich in selenium can also support detoxification and liver function, as well as improve thyroid health.
Foods
spinach, cooked, 1cup 11mcg.
brocolli 2.3mcg per 1 cup.
cabbage 2.3mcg per 1 cup.
bananas, 1 cup, 2mcg.
asparagus 1 cup 2.3mcg.
carrots, 1.1mcg per cup.
soybeans 7mcg per cup.
mushrooms,1cup,cooked shitake/white 18mcg.
nuts
lentils, cooked, 1cup 6mcg;
usually, eating
meat, poultry, fish, and eggs provide adequate amounts.
Some pastas, whole wheat breads, and whole grain cereals, are enriched or fortified with selenium from 16 to 40mcg per cup.
Foods that have the most amounts for RDA:
brazil nuts 5 grams has 95 mcg so 2 to 3 nuts per day.
sardines 1 oz has 15mcg.
salmon wild caught 3oz has 40mcg.
tuna 3oz has 33mcg.
shrimp 3oz canned 40mcg.
pork 3oz has 33mcg.
turkey 3oz 25mcg.
chicken 3oz 21mcg.
beef grass fed 3oz 12mcg.
beef liver 3oz pan fry 28mcg.
hamburg 25%fat 3oz broiled 18mcg.
cottage cheese 1 cup has 22mcg.
eggs 1 large 15mcg 22% DV.
oats plain 1 cup 13mcg.
long-grain brown rice 1 cup 19mcg.
brussels/spinach cooked 2mcg 1cup.
Supplements
Selenium supplements usually come in the form of either selenomethionine or selenite. Selenomethionine tends to be easier for your body to absorb.
Like most vitamins and minerals best to get your daily selenium from foods you eat.
Research
Studies have shown that increased blood levels of selenium are associated with enhanced immune response.
Goto:
Vitamins and Minerals
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