Brazil nuts, seafood and camel milk are the foods that contain a high amount of Selenium.
Selenium Rich Superfoods to Include in Your Diet
Selenium is an underdog of minerals, required in traces but can glow you up manifold. It fuels up our body by helping in immunity boost, balancing the free radicals (not to forget its role in the management of autism), and supporting the overall systems. To sum it up, it is a much-needed element in the body.
But, our body cannot naturally produce selenium. So what should we do? Selenium-rich foods are the best ways of obtaining Selenium but they can also be obtained from supplements (of course, with prior consultation with the doctor!) It can be obtained from various natural plant and animal-based sources like seafood, eggs, spinach, selenium nuts, and camel milk. Yes, you read it right! It is a traditional superfood that is a powerhouse of nutrients and selenium. Whipping up a delicious spinach mushroom stir fry, or a camel milk smoothie with honey and dates is an easy way to incorporate selenium foods into our daily diets. Although there are many myths surrounding Selenium intake, small tweaks in our daily meals can provide the required Selenium boost to our body. Just the right amount from these natural sources and we are good to go with the required selenium content in our body.
So let us explore more on why this superfood deserves a spot in our daily diet.
What is the right amount of Selenium?
Now, the important question is how do we know what is the appropriate amount of selenium? Maintaining balance is important in this case, as excess selenium intake leads to toxicity and less intake leads to a deficiency of selenium in the body.
Let’s take a tour of the required amount of Selenium in the body in the different age groups
| Age Group | Daily Selenium intake | |||
|---|---|---|---|---|
| Male | Female | Pregnancy (It’s for 2 of them) | Lactation (It’s for 2 of them) | |
| 0-6 months | 15 mcg | 15 mcg | ||
| 7-12 months | 20 mcg | 20 mcg | ||
| 1-3 years | 30 mcg | 30 mcg | ||
| 4-8 years | 40 mcg | 40 mcg | ||
| 14-18 years | 55 mcg | 55 mcg | 60 mcg | 70 mcg |
| 19-50 years | 55 mcg | 55 mcg | 60 mcg | 70 mcg |
| 51+ years | 55 mcg | 55 mcg | ||
The table gives an overview of the Recommended Dietary Allowances (RDA) for different ages, but do remember an overdose can be harmful- you can lose that precious hair of yours, giving you nausea and discomfort. Keep it balanced for the best!
How to Eat Smart with a Selenium Fix in the Diet?
Selenium-rich foods must be high on your radar when you want to fuel the body with the right nutrients. A well-balanced, delicious diet loaded with natural sources of selenium will make sure that enough of this powerhouse mineral is received by the body.
The Animal based All Stars
If you are a fan of animal-based heavyweight foods, you are already winning this game. Seafood lovers, the tuna, sardines, and all the seafood royalty are Selenium-rich foods. Then comes eggs, the most common protein source, and a staple. Eggs are the most convenient way that provide the most required selenium either in your breakfast or a quick snack.
Apart from these common sources, there is another unsung hero that can be considered “Camel Milk”. Yep, that is right, it is a selenium-rich superfood that can provide a selenium punch along with other essential nutrients. It is easily digestible and naturally available which can level up your diet. So it essentially deserves a place in your daily meals.
Plant-based Bangers for the Vegetarians
If you are not a non-vegetarian, no issues, nature has got you covered. Even plant-based Selenium sources are available. Brazil nuts are a rich source of selenium that are plant-based. Sunflower seeds and chia seeds follow the league. These can be sprinkled over salads, blended in smoothies, or munched as a snack. Leafy greens like spinach can also bring a fantastic flavor to your plate. And yes, vegetarians can dig into camel milk too.
Fortified foods as secret weapons
When our normal cereals, cereal-based foods like bread, oats, etc. are enriched with Selenium, they become fortified. These are a lifesaver if you are struggling (like any dietary restrictions) with natural foods.
Selenium is crucial for overall health, but too much can weaken the immune system and cause fatigue. A balanced diet rich in whole, natural foods, such as camel milk, selenium nuts, and salmon, provides the necessary selenium.
A big bang in a tiny packet- Selenium
Selenium is a powerhouse mineral with many benefits.
- It boosts immunity and supports brain, heart, and thyroid function.
- It defends against oxidative stress and protects the cells from damage.
- It helps in metabolism and the improvement of fertility.
Takeaway: Upgrade your diet with Selenium
For a glow that is inside-out, the body needs to be healthy from the inside. The addition of Selenium foods helps in that upgrade. So whether you are munching on nuts, having a spinach smoothie, or sipping on some camel milk, the body gets all the selenium boost required.
So how do you plan to stay ahead of the game? Which superfood gets a place on your plate?
Frequently Asked Questions about Colostrum
What food is high in Selenium?
What is Selenium used for?
Selenium is an essential trace mineral that helps the body in immunity boosting, maintaining functions of the heart and thyroid and reducing oxidative stress.
What is Selenium's source?
Selenium can be obtained from both plant and animal sources like Brazil nuts, camel milk, eggs, and seafood.
How can I add Selenium to my diet?
Selenium-rich foods can be eaten in their natural forms or incorporated in smoothies or snacks.
What is the best way to take Selenium?
The best way to take selenium is from natural sources.