Many people know about the benefits of calcium and magnesium for the body. But what is good about selenium? This microelement is one of the most important for strengthening the immune system. It is an immunomodulator, antiviral, anti-inflammatory and antioxidant agent. In addition, it is important for the functioning of the nervous and cardiovascular systems, normalization of metabolism and functioning of the organs of vision. Selenium is necessary for the normal functioning of the thyroid gland, since without it, the production of hormones T3 and T4 is impossible. It is required for the absorption of iodine, the lack of which can disrupt the functioning of the organ.
Another important role of selenium is the fight against free radicals. It protects cells from oxidative stress, which causes chronic diseases, including cardiovascular diseases, Alzheimer’s disease and malignant tumors. Scientists have conducted a study and proven that selenium can reduce the risk of lung cancer, breast cancer, colorectal cancer and prostate cancer. The authors emphasize that the positive effect was observed with the use of products rich in selenium, and not dietary supplements with it.
Selenium is a microelement that enters the body with food. Its daily requirement depends on gender, age, and health status. Men need an average of 70 mcg of selenium per day, women – 55 mcg, and children – 10 to 50 mcg. During pregnancy, the daily dose increases to 60–70 mcg per day. Those at risk of microelement deficiency include vegetarians and people suffering from chronic kidney disease. And also those who live in areas where the soil is poor in selenium (many regions of Russia are on this list).
Five Foods Rich in Selenium
Selenium is found in large quantities in foods rich in protein, both plant and animal origin.
1. Wheat bran
One of the most important sources of microelements, which contains selenium in large quantities: 100 g contains 77.6 mcg, which is more than the daily norm. Dietary fiber, which almost entirely consists of bran, is not digested or absorbed in the gastrointestinal tract – it cleanses the body. At the same time, vitamins and microelements contained in bran are perfectly absorbed.
2. Tuna
Much is known about the benefits of tuna. It, like other sea fish, is valued for its content of polyunsaturated fatty acids useful for the heart and brain. However, this product also contains enough selenium – about 68 mcg per 100 g.
3. Liver
This product contains a significant proportion of the microelement. Chicken and pork liver are the richest in selenium, but beef liver has much less of it.
4 eggs
They contain about 30% of the daily requirement of the microelement. In addition, the product is considered to be good for the heart and provides satiety for a long time.
5. Chicken
Chicken contains a lot of protein, which is easily and quickly digested. It also contains selenium – about 20% of the daily requirement in 100 g of boiled meat.