Food sources of SELENIUM

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Selenium is a trace mineral. It is required for nearly 25 special proteins that are vital in immunity, DNA synthesis, protection from oxidative stress and cancer, thyroid hormone function, and reproduction.

The good sources of selenium are Brazil nuts, seafood such as shrimp, crab and salmon, meat, poultry, cereals and other grains such as brown rice and wheat germ, eggs, and dairy products.

100 gm of shrimps contain 45mcg.
1 cup or 200 gm of cooked brown rice contains 19 mcg.
1 egg contains 15 mcg.
1 glass of milk contains 8 mcg.
1 cup or 200 gm yogurt contains 8 mcg.
1 cup or 30 gm spinach contains 10 mcg.
50 gm of roasted cashew nuts contain 5 mcg.
1 cup or 200 gm of sliced banana contains 2 mcg.

Selenium content may vary in plant-based foods, and to a lesser extent, in animal-based foods.

Both men and women need about 55 mcg a day. Pregnant and breastfeeding women should have 60 and 70 mcg a day, respectively. The safe upper limit for selenium is 400 mcg a day.

The selenium requirement in the body is not so high that it is difficult to get from food. However, if one suspects one may have selenium deficiency, taking a mineral supplement —preferably taken from natural sources— is a good idea.

This video offers research-based information to discerning viewers. It uses conclusions published in renowned medical journals and resources for any health claims.

This channel, Health Sachet, will have regular videos with preventive health tips, on topics such as lifestyle disorders, fitness, and pollution hazard.

Content by:
Madhur Kotharay
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