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. There’s a wide range of foods rich in selenium, from proteins like beef and eggs to carbs like oatmeal and lentils. Add some milk to your enriched cereal to up your intake. Your body requires the essential nutrients zinc and selenium on a daily basis to function properly. The amount of selenium in these products will vary, but you can typically get up to 40 mcg per 1 cup serving of noodles or cereal, and about 16 mcg from 2 slices of whole grain toast. Spinach, cooked from frozen, will provide you with about 11 mcg of selenium per cup. Keep reading to learn which foods provide the most selenium. Many health-conscious eaters avoid ham due to its high salt content. Oyster is a shellfish which is also a good source of selenium. Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms. Nutrient Search: Foods highest in Selenium and Zinc . Blackberries, raspberries, and loganberries contain around 04–04 milligrams of zinc. Lobster is rich in protein, zinc, and selenium. Add bananas to a smoothie with yogurt or your favorite oatmeal for more selenium. What is selenium and zinc good for? A 3-ounce serving of cooked pork provides more than half the zinc you need daily and two-thirds of your recommended daily intake for selenium. Selenium in plant-based foods is dependent on the soil where they are farmed and likewise animal-based food. Try these 16 vegetarian-friendly recipes with mushrooms. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Cottage cheese is a rich source of selenium, providing about 20 micrograms per cup. Pumpkin seeds Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity. 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 … Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Avocados also contain a considerable amount of zinc. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. Zinc is what you would call a … Chicken will give you about 22 to 25 mcg of selenium per 3 oz of white meat. Plants rich in zinc are beans, walnuts, almonds, cereals, pumpkin seeds, sunflower seeds, spinach, cocoa, chocolate, mushrooms, asparagus, and currants. Last medically reviewed on January 16, 2018, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Zinc is found in many foods that people in the united states commonly eat, such as beans, nuts, breakfast cereals, dairy products, meats, and grains. The selenium content of beef depends on the cut, but a bottom round beef steak will provide you with about 33 mcg. Foods rich in zinc. 1 ounce: 10 micrograms (14 percent DV). That may not seem like much, but every bit helps, especially if you follow a vegan diet. . 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. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. 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…. Follow these guidelines from the National Institutes of Health to determine how much selenium is right for you: Women who are pregnant or lactating need up to 60 mcg of selenium per day. If you buy through links on this page, we may earn a small commission. It’s also a great source of CLA.. The current daily value (DV) for selenium is 55μg (micrograms). 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. Enjoy a cup of baked beans and you’ll get about 13 mcg of selenium along with some important fiber. In addition, it may help in relieving symptoms of osteoarthritis, rheumatoid arthritis, mood disorders and cataracts. Milk and dairy products also contain zinc. For example, 3 ounces of beef provides about 7 milligrams of zinc and 33 micrograms of selenium, while 3 ounces of chicken contains about 2.4 milligrams of zinc and 22 micrograms of selenium. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. There are so many zinc-rich foods out there to ensure that they get the required amount of zinc. The mineral is essential for the human body, as it plays critical roles in reproduction, thyroid function, DNA synthesis, and protection from oxidative damage and infection. These include soybeans, lima beans and peas. Selenium is a mineral naturally found in the soil, water, and certain foods, including the selenium-rich foods detailed below. The material appearing on LIVESTRONG.COM is for educational use only. In the United States, meats and bread are common sources of dietary selenium. 1 milligram of zinc is found in one Pomegranate. Learn about which foods contain the most zinc here. In addition to this, oysters are one of the best sources of zinc. Selenium also can be found in some meats and seafood. diagnosis or treatment. Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 2. Some products, including pastas, whole wheat breads, and whole grain cereals, are enriched or fortified with selenium and other minerals. Here are a few other food sources that are packed with zinc: 1. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. Most shellfish offers a substantial source of selenium, and oysters are the very best choice among them. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc. Copyright Policy Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. Terms of Use The IOM also notes that the daily selenium needs are 55 micrograms for adult men and women, 60 micrograms for pregnant women, and 70 micrograms for breast-feeding women. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. advertisements are served by third party advertising companies. Eat a turkey sandwich on fortified whole wheat bread for extra selenium. Can You Treat Psoriasis with Detoxes or Cleanses? Pomegranates are among the zinc-rich fruits. One hard-boiled egg provides about 20 mcg of selenium. One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. Shrimp are naturally loaded with selenium. However, it provides about 42 mcg of selenium per 3 oz serving, or 60 percent of the recommended daily intake for adults. Top 5 Selenium sources are Brazil nut, Wheat, Khorasan wheat, Mackerel and Liver. One cup of cottage cheese provides about 20 mcg, or 30 percent of your daily recommended intake of selenium. This is followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Selenium Rich Food #1: Eggs. 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. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. Dry roasted cashews offer 3 mcg per ounce. used as a substitute for professional medical advice, Mushrooms, cooked. Food analysts looked for the most popular minerals that appear in food lists by counting how many times each food appeared, and made a list of eight minerals that topped the list. If you take selenium supplements, it's important not to take too much as this could be harmful. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. A quarter cup of sunflower seeds provides almost 19 mcg of selenium, making them a great snack, especially if you don’t eat animal products, which tend to have higher levels of selenium. It’s also a great source of conjugated linoleic acid. They’re also low in calories and rich in nutrients like phosphorus, iron, niacin, and zinc. Meat is an excellent source of zinc (4). Three ounces of lean pork contain about 33 mcg of selenium. White meat and poultry like turkey and chicken. You can also substitute rice for barley which provides 23mcg per 1/3 cup serving. But that’s just one of this ‘lil crustacean’s perks 🍤. These make a great source of zinc-rich foods … Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Compare Selenium rich food. Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium. Meat and poultry are high in zinc and selenium. Copyright © Mushrooms are fungi that contain many nutrients, including vitamin D, iron, and about 12 mcg of selenium in a 100-gram serving. Wheat germ is an excellent source of zinc. Foods Rich in Zinc and Selenium | Livestrong.com Here’s a list of selenium-rich foods. One cup of cooked lentils provides about 6 mcg of selenium, plus a healthy dose of protein and fiber. 14. Having a salad with spinach as the base is an easy way to start getting more zinc into your diet, especially when you top that salad with other foods that contain zinc. The nutrient helps with immunity and recovery. There’s probably not many people around that are not aware of the nutritional benefits of eggs. Zinc helps your body make proteins, heal wounds and maintain its immune function, while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. Leaf Group Ltd. Zinc helps your body make proteins, heal wounds and maintain its immune function, while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. Beef liver provides about 28 mcg, and ground beef offers about 18 mcg. You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts. Protein-rich beef, turkey, chicken, shrimp, lobster and fish are all excellent sources of both zinc and selenium. Beef Liver. This article examines the evidence for and against eating soy. Rain, evaporation, pesticides, and pH levels can all affect selenium … Three ounces of crab provides 6.5 milligrams of zinc, and 3 ounces of shrimp contains about 40 micrograms of selenium, according to the Office of Dietary Supplements. Lamb is a rich source of many vitamins minerals. Brazil Nuts, Yellowfin Tuna, Ham, Pork, Beef, Turkey, Chicken, and Mushrooms. Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in … 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. Don’t like hard-boiled? No worries, go for eggs cooked any way you like, and you’ll still get a dose of selenium. Despite its popularity, soy remains a controversial food. Again, this might not seem like much, but most fruits offer only minimal traces of selenium or none at all. For example, you may have difficulty absorbing selenium if you: In addition, those with Graves’ disease or hypothyroidism need to pay special attention to their selenium intake as it serves a protective role for the thyroid. Selenium rich foods create a powerful combination of antioxidants when combined with vitamin E.Its great antioxidant properties provides you a … Sources | Reviewed by Carol DerSarkissian on May 13, 2019. 1 cup: 13 micrograms (18 percent DV) Oats contain soluble fiber which is known to help lower LDL cholesterol also known as “bad” cholesterol. Grains like brown rice and lentils. One ounce, or about six to eight nuts, contains about 544 mcg. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Just make sure you balance enriched foods with plenty of whole, plant-based foods for optimal nutrition. Brazil nuts are one of the best sources of selenium. They are among the best sources of proteins available to us and are also packed full of essential vitamins and minerals. 2020 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. We include products we think are useful for our readers. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Enjoy it for breakfast with two eggs to get 53 mcg. One cup of cooked spinach contains 1.37 mg of zinc, which is about 12 percent of your daily recommended value. We also cover vegetarian and vegan options. Try these 16 vegetarian-friendly recipes with mushrooms. Brazil nuts are the most potent food source of this essential mineral. An Apple a Day Keeps the Doctor Away — Fact or Fiction? One cup of chopped banana offers 2 mcg of selenium, or 3 percent of your daily recommended intake. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Erin Coleman is a registered and licensed dietitian. Privacy Policy These popular shellfish are also a good source of copper, vitamin D, and vitamin B12. Selenium is a mineral found in different concentrations in the soil and even appears in certain foods and a little amount in water. Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Oysters are one of the most nutrient-dense foods in the world, and they are a great source of zinc too. 2. Oats, old-fashioned, not fortified. and , Certain vegetables are also good sources of zinc. Apr 7, 2020 Westend61. have a gastrointestinal condition, such as. Wheat germ. 15 Examples include hemp, sesame and pumpkin seeds, cacao powder, cheddar cheese, and seafood such as oysters, Alaskan crab, shrimp and mussels. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. Taking 350μg or less a day of selenium supplements is … Many foods that are rich in zinc are also excellent sources of selenium, and they're also high in protein. Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork. It contains about 63.7 mcg or 91% DV of selenium in a 100 gm serving. Too much selenium can be dangerous, so always follow medical advice about intake. Learn about cupuaçu. Now Let see the list of food that is rich in Zinc, The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day, 3 ounces of lamb has 6.7 milligrams of Zinc, 1 cup of pumpkin seeds has 6.6 milligrams of Zinc. Zinc plays a vital role in many functions in the body, including growth. While too little selenium can cause serious health problems, too much selenium can also be toxic. 1 cup: 19 micrograms (27 percent DV). Regardless of where you live, certain factors can make it harder for your body to absorb selenium. [hr] 2. … This article reviews…. By Isadora Baum. All rights reserved. Shellfish, crabs, fish, seafood, red beef and mutton, and liver are the richest sources of zinc in the diet. Selenium can be found in Brazil nuts, cod and mustard seeds – 3 to 5 Brazil nuts each day provides plenty of selenium for proper thyroid function. The complete list of popular food high in Selenium. 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. Vitamins present in oysters in good amount include vitamin B12 and vitamin D. Our website services, content, and products are for informational purposes only. The amount of zinc and selenium your body needs daily is based on your age and gender. You can get 31 mcg of selenium from 3 oz of boneless turkey. © 2005-2020 Healthline Media a Red Ventures Company. Snack on some dry roasted cashews and you’ll get a small amount of selenium, at 3 mcg per one ounce serving. 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. Some nuts are also sources of selenium. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. One cup of regular oatmeal, cooked, will give you 13 mcg of selenium. Her articles are published on various health, nutrition and fitness websites. Selenium stops free radical damage before premature wrinkles have a chance to form. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Healthline Media does not provide medical advice, diagnosis, or treatment. Add them to a soup with mushrooms for a vegan-friendly meal full of selenium. Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. A 100 gram serving of cooked lean beef contains 12.3 mg or 82% dv of zinc. Use of this web site constitutes acceptance of the LIVESTRONG.COM 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. 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. Iodine is also a mineral important for proper body functions. any of the products or services that are advertised on the web site. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. For example, adult men need 11 milligrams of zinc each day, while adult women require 8 milligrams, pregnant women need 11 milligrams and nursing women require 12 milligrams, according to the Institute of Medicine. Apart from selenium, oysters are an excellent source of minerals like zinc, copper and iron. 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