Are you getting enough of a mineral which decreases your risk of cancer, heart disease, improves fertility and mental function, protects and creates new DNA, keeps your thyroid functioning optimally and your metabolism running at a healthy rate? The mineral which which is linked to all these health benefits and roles is selenium. Selenium has many antioxidant components which helps to keep and maintain your body at its healthiest.
If you are keen on all the benefits above the foods to add to your weekly shopping list which are rich in selenium include:
- Eggs – 15 mcg
- 85g of cooked beef liver – 28 mcg
- 85g of yellowfin tuna – 92mcg
- 1 cup of cottage cheese – 20 mcg
- 1 cup of egg noodles – 38 mcg
- A small handful (around 30g) of Brazil nuts – 544 mcg
Most people over the age of 14 years need 55 mcg of selenium a day. If you eat a balanced diet which includes whole grains, lean meats, eggs, fish and poultry you are likely to be meeting your needs. Another factor to be aware of is that the amount of selenium you get from foods is determined by the amount of selenium in the soil and water supply of these food products.
What happens if you don’t get enough selenium? Deficiency in selenium is rare but can cause thyroid diseases, infertility in men, osteoarthritis and heart disease.
To make sure you are getting enough selenium try these food combos during the week:
- Wholegrain toast with poached egg and a side of spinach and roasted tomato, seasoned with basil.
- 2 cups of your favourite greens e.g. baby spinach or lettuce, half a small capsicum, ½ cup of cottage cheese and 1 small handful of crushed Brazil nuts on top.
- Italian style pasta with 1 cup of wholegrain pasta with a sauce made from 95g of tinned yellowfin tuna, 1 cup of crushed tomato, basil, onion, garlic and ½ cup of olives.
- 1 cup of egg noodles with stir fry vegetables using 1 large egg, 1 cup of mixed Asian greens such as bok choy and bamboo shoots, 15g of cashews and seasoned with 1 tablespoon of reduced salt soy sauce.
Take home message: Selenium is only a small mineral but plays a huge role in your health. Make sure you are getting enough from a balanced diet and by including selenium rich foods in your week.
