Selenium Foods

So, what is selenium? Selenium is a mineral which in small amounts is good for our health, as it has many health benefits. Most of the selenium benefits are partly explained due its antioxidant effect, which means it acts as a scavenger against the free radicals in the body. Free radicals are formed in the body due to the oxygen metabolism. The free radicals are blamed for the development of chronic disease like heart related disorders and cancer. By including selenium food sources in your diet, you can increase the body's immunity to fight the damage done by free radicals.

List of Foods Rich in Selenium

Given below are the foods high in selenium which include various sea foods, and other vegetables and non-vegetarian sources which make good sources of selenium.

• Shrimp
• Snapper
• Tuna
• Asparagus
• Mozzarella Cheese
• Halibut
• Calf's liver
• Mustard seeds
• Garlic
• Crimini mushrooms
• Special K cereal
• Cod
• Cottage cheese
• Spinach
• Sardines
• Brazil nuts
• Salmon
• Wheat germ
• Turkey breast
• Eggs
• Oats
• Beef tenderloin
• Chicken breast
• Tofu
• Brown rice
• Brewer's yeast
• Cashew nuts

Zinc and Selenium Food Sources

Selenium and zinc are two important nutrients which come together in many supplements. But, instead of supplements you can use the natural sources for health benefits like improving immunity, preventing gut cancer, and preventing salmonella infection. Here are foodstuffs which are rich in zinc and selenium.

• Brewer's yeast
• Wheat germ
• Shellfish
• Liver
• Tuna
• Cashew nuts

Important Information on Selenium

Selenium was first discovered in the year 1817, when it was considered as a poison. Then in the 1950s it was considered as an essential trace mineral. Today, it has become popular as an important nutrient. Many research are talking about various health benefits of this mineral, and still research is going on. So, instead of getting impressed by the various selenium benefits and hogging on any selenium supplements, stick to a balanced diet and you will get the adequate amount of selenium, that the body requires. Because, over consumption of selenium can lead to toxicity.

Health Benefits of Selenium: Selenium being an antioxidant helps to fight cancer. A study shows that people taking selenium recommended dosages on a daily basis, had less chances of prostate cancer, colorectal cancer and lung cancer. Another study showed that selenium promises to help prevent other cancers related to bladder, rectum, cervix, ovaries, pancreas, esophagus and liver. Now, research is going on to check selenium against leukemia. Selenium also protects the heart, by reducing the stickiness of the blood and decreasing blood clotting, thus reducing the risk of heart attack and stroke. It also increases the good cholesterol levels to bad cholesterol levels, which are important for the heart health. Low amount of selenium has been connected to the incidence of arthritis. This is due to the free radical scavenger action of selenium, which helps to delay the development of arthritis.

Too Much Selenium: High blood levels of selenium which means selenium more than 100μg/dL can cause selenosis. Side effects of selenium include garlic breath odor, hair loss, fatigue, stomach upset, white blotchy nails, and mild nerve damage. Though, selenium toxicity is rare, it is important to avoid an excess dose of selenium.

Avoiding Toxicity of Selenium: To avoid selenium toxicity stick to the recommended dosage. The recommended dosage for selenium is between 45 to 200 micro grams. Consult your doctor if you have a special condition, to know about the right dose suitable for yourself.

These are the selenium rich food products which also include food products which are rich in selenium and zinc. So, follow a diet which contains the above mentioned selenium foods, and enjoy the health benefits from these important minerals.