Selenium is an essential trace mineral known for its powerful antioxidant properties, supporting immune function and promoting overall health.
Utilizing selenium-rich foods into your diet can provide numerous benefits, from enhancing thyroid function to reducing inflammation. Here’s a look at some delicious and nutritious options to help you increase your selenium intake.
Brazil nuts
These nuts are among the richest sources of selenium, with just a few nuts providing more than the recommended daily allowance. They have a creamy texture and a mild flavour, making them a perfect snack or salad topping.
Tuna is also a known source of selenium, which also provides omega-3 fatty acids to your body.
Seafood
Fish and shellfish are excellent sources of selenium. Tuna, sardines, and shrimp are particularly high in this mineral. Regular consumption of seafood not only boosts selenium levels but also provides heart-healthy omega-3 fatty acids.
Eggs
Eggs are a versatile food rich in selenium. One large egg contains about 22 micrograms of selenium. They can be enjoyed in various ways-boiled, scrambled, or as part of a hearty omelet.
Whole grains
Whole grains like brown rice, barley, and whole wheat bread contain selenium and offer added health benefits, including fibre and B vitamins. Swapping refined grains for whole grains can enhance your overall nutrition.
Mushrooms
Certain mushrooms, particularly shiitake and white button, are good plant-based sources of selenium. Incorporating mushrooms into your meals can add flavor and a variety of nutrients.
Spinach and Kale
These leafy greens contain moderate amounts of selenium along with other vital vitamins and minerals. Including a mix of greens in your diet can contribute to overall wellness.
