When eating foods, I feel it is important to focus on choosing foods with a variety of vitamins and minerals. Selenium, is a nutritionally essential mineral of the diet. It has been shown to help with reproduction, thyroid support, metabolism, DNA synthesis, and protection against oxidative damage and infection.
* If you are often sick, adding more nutritionally rich foods into the diet will help your immune system. Stop taking supplements and start eating nutrient rich foods.
* Selenium from food is more effective than selenium supplements.
Most adults need about 50-60mcg grams per day.
Sources of selenium include, poultry, seafood, eggs, breads, grains, and most plant based foods depending on the soil. Nutrient rich soil will yield produce with more selenium.
Selected food source of Selenium
Brazil Nuts (1oz 6-8 nuts) 544mcg
Tuna, yellowfin (3oz) 92mcg
Halibut, cooked (3oz) 47mcg
Sardines, canned in oil, 3oz 45mcg
Shrimp, 3oz 40mcg
Pasta, enriched, 1 cup 37mcg
Turkey, boneless, cooked (3oz) 31mcg
Cottage cheese, 1% fat, 1 cup 20mcg
Brown rice, cooked, 1 cup 19mcg
Egg, boiled (1) 15mcg
Puffed wheat cereal, 1 cup 15mcg
Bread, whole wheat, 1 slice 13mcg
Baked beans, vegetarian, 1 cup 13mcg
Oatmeal, 1 cup cooked 13mcg
Spinach, cooked, 1 cup 11mcg
Milk, 1% fat, 1 cup 8mcg
Yogurt, low fat, 1 cup 8mcg
Lentils, boiled, 1 cup 6mcg
What does 50-60mcg look like in your diet?
Breakfast: 1 cup oatmeal made with milk. Add your favorite nut.
Lunch: Hummus and turkey sandwich (2oz) with fresh spinach, tomatoes and bell pepper slices on whole wheat bread.
6oz low fat yogurt
Dinner: 1 cup brown rice
3oz Grilled or baked Halibut
15 asparagus spears
* This simple and delicious meal has a whooping 133mcg Selenium