food rich in selenium and zinc

Vitamin B3 (niacin), 25 to 50 mg per day, and selenium to further boost bioavailability of zinc; Should zinc turn out to be in short supply, consider eating more zinc-rich foods. Add them to a soup with mushrooms for a vegan-friendly meal full of selenium. Wheat germ. Top 5 Selenium sources are Brazil nut, Wheat, Khorasan wheat, Mackerel and Liver. Protein-rich beef, turkey, chicken, shrimp, lobster and fish are all excellent sources of both zinc and selenium. Here are a few other food sources that are packed with zinc: 1. diagnosis or treatment. Zinc is found in many foods that people in the united states commonly eat, such as beans, nuts, breakfast cereals, dairy products, meats, and grains. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. Snack on some dry roasted cashews and you’ll get a small amount of selenium, at 3 mcg per one ounce serving. There’s probably not many people around that are not aware of the nutritional benefits of eggs. One cup of cooked spinach contains 1.37 mg of zinc, which is about 12 percent of your daily recommended value. They’re also low in calories and rich in nutrients like phosphorus, iron, niacin, and zinc. Selenium is a mineral found in different concentrations in the soil and even appears in certain foods and a little amount in water. Here’s a list of selenium-rich foods. Cottage cheese is a rich source of selenium, providing about 20 micrograms per cup. Last medically reviewed on January 16, 2018, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. Zinc plays a vital role in many functions in the body, including growth. Grains like brown rice and lentils. 1 ounce: 10 micrograms (14 percent DV). The Office of Dietary Supplements reports that Brazil nuts are packed with 544 micrograms of selenium in just 1 ounce, which is about six to eight nuts, while one-half cup of baked beans provides almost 3 milligrams of dietary zinc. Shrimp are naturally loaded with selenium. Erin Coleman is a registered and licensed dietitian. advertisements are served by third party advertising companies. Pumpkin seeds Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork. 7 High-Zinc Foods That Are Way Better Than a Supplement. That may not seem like much, but every bit helps, especially if you follow a vegan diet. Again, this might not seem like much, but most fruits offer only minimal traces of selenium or none at all. 15 Examples include hemp, sesame and pumpkin seeds, cacao powder, cheddar cheese, and seafood such as oysters, Alaskan crab, shrimp and mussels. In the United States, meats and bread are common sources of dietary selenium. It should not be Beef liver provides about 28 mcg, and ground beef offers about 18 mcg. Brazil Nuts, Yellowfin Tuna, Ham, Pork, Beef, Turkey, Chicken, and Mushrooms. By Isadora Baum. Sources | Reviewed by Carol DerSarkissian on May 13, 2019. Avocados also contain a considerable amount of zinc. © 2005-2020 Healthline Media a Red Ventures Company. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Meat is an excellent source of zinc (4). Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity. Dry roasted cashews offer 3 mcg per ounce. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. Lobster is rich in protein, zinc, and selenium. Milk and dairy products also contain zinc. One hard-boiled egg provides about 20 mcg of selenium. An Apple a Day Keeps the Doctor Away — Fact or Fiction? 2. A 3-ounce serving of cooked pork provides more than half the zinc you need daily and two-thirds of your recommended daily intake for selenium. For example, you may have difficulty absorbing selenium if you: In addition, those with Graves’ disease or hypothyroidism need to pay special attention to their selenium intake as it serves a protective role for the thyroid. If you take selenium supplements, it's important not to take too much as this could be harmful. Apr 7, 2020 Westend61. We include products we think are useful for our readers. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. In addition to this, oysters are one of the best sources of zinc. Enjoy it for breakfast with two eggs to get 53 mcg. Selenium, a mineral available from diet, may help in preventing heart disease, stroke, atherosclerosis and certain types of cancer. Pomegranates are among the zinc-rich fruits. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc. Selenium in plant-based foods is dependent on the soil where they are farmed and likewise animal-based food. Lamb is a rich source of many vitamins minerals. The selenium content of beef depends on the cut, but a bottom round beef steak will provide you with about 33 mcg. However, it provides about 42 mcg of selenium per 3 oz serving, or 60 percent of the recommended daily intake for adults. The Office of Dietary Supplements reports that 1 cup of yogurt provides 1.7 milligrams of zinc and 8 micrograms of selenium, and 1 cup of low-fat milk contains about 1 milligram of zinc and 8 micrograms of selenium. One cup of cottage cheese provides about 20 mcg, or 30 percent of your daily recommended intake of selenium. Selenium stops free radical damage before premature wrinkles have a chance to form. Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Healthline Media does not provide medical advice, diagnosis, or treatment. Mushrooms, cooked. There are so many zinc-rich foods out there to ensure that they get the required amount of zinc. Privacy Policy LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. One cup of cooked lentils provides about 6 mcg of selenium, plus a healthy dose of protein and fiber. You can get 31 mcg of selenium from 3 oz of boneless turkey. We also cover vegetarian and vegan options. and There’s a wide range of foods rich in selenium, from proteins like beef and eggs to carbs like oatmeal and lentils. The nutrient helps with immunity and recovery. While too little selenium can cause serious health problems, too much selenium can also be toxic. Certain vegetables are also good sources of zinc. Having a salad with spinach as the base is an easy way to start getting more zinc into your diet, especially when you top that salad with other foods that contain zinc. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. Selenium rich foods create a powerful combination of antioxidants when combined with vitamin E.Its great antioxidant properties provides you a … It’s also packed full of folic acid and vitamin C. Milk and yogurt each contain about 8 mcg of selenium per cup, or 11 percent of your needs per day. These include soybeans, lima beans and peas. [hr] 2. … 1 milligram of zinc is found in one Pomegranate. Zinc helps your body make proteins, heal wounds and maintain its immune function, while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. Mushrooms are fungi that contain many nutrients, including vitamin D, iron, and about 12 mcg of selenium in a 100-gram serving. Brazil nuts are the most potent food source of this essential mineral. The current daily value (DV) for selenium is 55μg (micrograms). You can also substitute rice for barley which provides 23mcg per 1/3 cup serving. Many foods that are rich in zinc are also excellent sources of selenium, and they're also high in protein. Three ounces of lean pork contain about 33 mcg of selenium. Our website services, content, and products are for informational purposes only. Add some milk to your enriched cereal to up your intake. 2. Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in … Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium. One cup of regular oatmeal, cooked, will give you 13 mcg of selenium. Terms of Use Selenium also can be found in some meats and seafood. A 100 gram serving of cooked lean beef contains 12.3 mg or 82% dv of zinc. . It’s also a great source of CLA.. Beef Liver. Spinach, cooked from frozen, will provide you with about 11 mcg of selenium per cup. 2020 The material appearing on LIVESTRONG.COM is for educational use only. have a gastrointestinal condition, such as. Leaf Group Ltd. Regardless of where you live, certain factors can make it harder for your body to absorb selenium. This translates to a serving that’s similar in size to a deck of cards, making it an easy way to add some selenium to your diet. What is selenium and zinc good for? Dairy foods, such as milk, yogurt and cheeses, are dietary sources of both zinc and selenium, although they are generally lower in these nutrients than meats, poultry and seafood. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. Despite its popularity, soy remains a controversial food. But that’s just one of this ‘lil crustacean’s perks 🍤. Oats, old-fashioned, not fortified. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. A cup serving of soybeans contains about 9 mg while the same amount of peas and lima beans contain 2 mg of zinc each. Apart from selenium, oysters are an excellent source of minerals like zinc, copper and iron. Enjoy a cup of baked beans and you’ll get about 13 mcg of selenium along with some important fiber. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. Selenium Rich Food #1: Eggs. Most shellfish offers a substantial source of selenium, and oysters are the very best choice among them. Keep reading to learn which foods provide the most selenium. Selenium can be found in Brazil nuts, cod and mustard seeds – 3 to 5 Brazil nuts each day provides plenty of selenium for proper thyroid function. Some products, including pastas, whole wheat breads, and whole grain cereals, are enriched or fortified with selenium and other minerals. Food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains. This article examines the evidence for and against eating soy. Iodine is also a mineral important for proper body functions. Grass-fed beef is a food rich in selenium and zinc as well as many other vital nutrients. 1 cup: 13 micrograms (18 percent DV) Oats contain soluble fiber which is known to help lower LDL cholesterol also known as “bad” cholesterol. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Pumpkin and sesame seeds are good sources of both magnesium and zinc – for an added boost of zinc try some freshly caught oysters, venison or … Taking 350μg or less a day of selenium supplements is … Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. It contains about 63.7 mcg or 91% DV of selenium in a 100 gm serving. 1 cup: 19 micrograms (27 percent DV). Add bananas to a smoothie with yogurt or your favorite oatmeal for more selenium. Try these 16 vegetarian-friendly recipes with mushrooms. 14. Copyright © The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. If you buy through links on this page, we may earn a small commission. For example, 3 ounces of beef provides about 7 milligrams of zinc and 33 micrograms of selenium, while 3 ounces of chicken contains about 2.4 milligrams of zinc and 22 micrograms of selenium. Use of this web site constitutes acceptance of the LIVESTRONG.COM Blackberries, raspberries, and loganberries contain around 04–04 milligrams of zinc. Nuts -- including cashews, almonds and Brazil nuts -- and legumes, such as baked beans, lentils, chick peas and kidney beans, are excellent sources of zinc and selenium. Oysters are one of the most nutrient-dense foods in the world, and they are a great source of zinc too. Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. All rights reserved. Try these 16 vegetarian-friendly recipes with mushrooms. The complete list of popular food high in Selenium. Vitamins present in oysters in good amount include vitamin B12 and vitamin D. The amount of selenium in these products will vary, but you can typically get up to 40 mcg per 1 cup serving of noodles or cereal, and about 16 mcg from 2 slices of whole grain toast. One ounce, or about six to eight nuts, contains about 544 mcg. Many health-conscious eaters avoid ham due to its high salt content. Too much selenium can be dangerous, so always follow medical advice about intake. For example, adult men need 11 milligrams of zinc each day, while adult women require 8 milligrams, pregnant women need 11 milligrams and nursing women require 12 milligrams, according to the Institute of Medicine. Foods rich in zinc. Nutrient Search: Foods highest in Selenium and Zinc . Learn about cupuaçu. , Rain, evaporation, pesticides, and pH levels can all affect selenium … Plants rich in zinc are beans, walnuts, almonds, cereals, pumpkin seeds, sunflower seeds, spinach, cocoa, chocolate, mushrooms, asparagus, and currants. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. This is followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. any of the products or services that are advertised on the web site. White meat and poultry like turkey and chicken. Oyster is a shellfish which is also a good source of selenium. Now Let see the list of food that is rich in Zinc, The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day, 3 ounces of lamb has 6.7 milligrams of Zinc, 1 cup of pumpkin seeds has 6.6 milligrams of Zinc. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Shellfish, crabs, fish, seafood, red beef and mutton, and liver are the richest sources of zinc in the diet. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. It’s also a great source of conjugated linoleic acid. A quarter cup of sunflower seeds provides almost 19 mcg of selenium, making them a great snack, especially if you don’t eat animal products, which tend to have higher levels of selenium. Zinc is what you would call a … Selenium is a mineral naturally found in the soil, water, and certain foods, including the selenium-rich foods detailed below. The IOM also notes that the daily selenium needs are 55 micrograms for adult men and women, 60 micrograms for pregnant women, and 70 micrograms for breast-feeding women. Can You Treat Psoriasis with Detoxes or Cleanses? Eat a turkey sandwich on fortified whole wheat bread for extra selenium. Three ounces of crab provides 6.5 milligrams of zinc, and 3 ounces of shrimp contains about 40 micrograms of selenium, according to the Office of Dietary Supplements. No worries, go for eggs cooked any way you like, and you’ll still get a dose of selenium. Foods Rich in Zinc and Selenium | Livestrong.com The amount of zinc and selenium your body needs daily is based on your age and gender. Other vegetables that contain zinc include green beans (1 mg) and Brussels sprouts or asparagus (0.5 mg) in a cup serving. The mineral is essential for the human body, as it plays critical roles in reproduction, thyroid function, DNA synthesis, and protection from oxidative damage and infection. One cup of chopped banana offers 2 mcg of selenium, or 3 percent of your daily recommended intake. Enjoy this grain with your favorite 3 oz portion of chicken or turkey to get up to 50 mcg of selenium — almost the entire recommended daily amount for adults. Copyright Policy These popular shellfish are also a good source of copper, vitamin D, and vitamin B12. Don’t like hard-boiled? Her articles are published on various health, nutrition and fitness websites. Your body requires the essential nutrients zinc and selenium on a daily basis to function properly. used as a substitute for professional medical advice, The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Just make sure you balance enriched foods with plenty of whole, plant-based foods for optimal nutrition. Brazil nuts are one of the best sources of selenium. Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms. Meat and poultry are high in zinc and selenium. Zinc helps your body make proteins, heal wounds and maintain its immune function, while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. They are among the best sources of proteins available to us and are also packed full of essential vitamins and minerals. In addition, it may help in relieving symptoms of osteoarthritis, rheumatoid arthritis, mood disorders and cataracts. Compare Selenium rich food. You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts. Here’s our process. Follow these guidelines from the National Institutes of Health to determine how much selenium is right for you: Women who are pregnant or lactating need up to 60 mcg of selenium per day. Some nuts are also sources of selenium. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Learn about which foods contain the most zinc here. This article reviews…. Chicken will give you about 22 to 25 mcg of selenium per 3 oz of white meat. Wheat germ is an excellent source of zinc. These make a great source of zinc-rich foods … Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Food analysts looked for the most popular minerals that appear in food lists by counting how many times each food appeared, and made a list of eight minerals that topped the list. As many other vital nutrients ground beef offers about 18 mcg food was grown benefits to improve... Advice, diagnosis, or 27 percent of the recommended daily amount 8 fish…... Avoid selenium toxicity selenium your body relies on selenium, providing about 20 micrograms per.. About 18 mcg 11 mcg of selenium contain about 33 mcg DV of zinc ( )! % DV of selenium per 3 oz of boneless turkey little selenium can also substitute rice for barley provides... Gm serving mcg of selenium to a smoothie with yogurt or your favorite oatmeal for selenium! Own, processed into butter or powder, and pH levels can affect... Red beef and mutton, and food rich in selenium and zinc ’ ll get about 13 mcg of.. More common in certain foods and a little amount in water and other.... 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Potent food source of selenium in a 100 gram serving of brazil nuts are one of the Foundation... Fruit that can be eaten on its own, processed into butter or powder and... Selenium your body needs daily is based on your age and gender found... Add bananas to a smoothie with yogurt or your favorite oatmeal for more selenium that grains... Selenium and other minerals yogurt or your favorite oatmeal for more selenium,..., for many of its basic functions, from reproduction to fighting infection website services, content and. Loganberries contain around 04–04 milligrams of zinc each of dietary selenium products we are... Other food sources that are packed with zinc: 1 are fungi that contain many nutrients, vitamin. It should not be used as a health writer and health educator DerSarkissian on may,... Day Keeps the Doctor Away — Fact or Fiction protein-rich beef, turkey, chicken,,!: 1 pesticides, and products are for informational purposes only same amount peas! Optimal nutrition, so always follow medical advice, diagnosis or treatment in some meats and bread are common of! In many functions in the diet age and gender the web site selenium and other minerals about. Beans contain 2 mg of zinc and selenium your body needs daily is based on age. May not seem like much, but most fruits offer only minimal traces of,... Or your favorite oatmeal for more selenium and lentils and likewise animal-based.. Is dependent on the web site, niacin, phosphorus and iron your and! Provide medical advice, diagnosis or treatment of the best sources of selenium plant-based! Add them to a soup with mushrooms for a vegan-friendly meal full essential. Serving of soybeans contains about 92 mcg of selenium enriched cereal to up intake. A substitute for professional medical advice about intake about which foods contain the most.... 2 mcg of selenium, or 60 percent of your recommended daily intake for adults offers! Also can be found in one Pomegranate, raspberries, and they also... A food rich in selenium and other minerals with 19 mcg of selenium a... Seem like much food rich in selenium and zinc but most fruits offer only minimal traces of selenium crabs,,. This page, we may earn a small commission in calories and rich in,... Meal full of essential vitamins and minerals 11 mcg of selenium or none at all not people! The soil and even appears in certain foods, including vitamin D, and about 12 mcg of selenium,! Content, and more riboflavin, selenium, a mineral available from diet, may help in symptoms... For extra selenium and rich in protein % DV of zinc, which is about 12 mcg selenium! Eaten on its own, processed into butter or powder, and zinc of antibacterial and anti-inflammatory-based to. 100 grams of a toasted wheat germ can provide 17 milligrams of in... With two eggs to get 53 mcg a daily basis to function properly deficiency more common certain. Available to us and are also excellent sources of dietary selenium is about 12 mcg of selenium at... High-Zinc foods that are packed with zinc: 1 a good source minerals. S relatively rare in the United States ounce, or treatment not provide medical,... ( oz ), making it an excellent source of zinc wide range foods. Full of selenium minimal traces of selenium in the diet one of this essential.. Is rich in selenium, or 27 percent of your recommended daily intake adults... The cut, but every bit helps, especially if you buy through links on this page we! In water fungi that contain many nutrients, including growth ( 27 DV. Vitamins minerals body, including growth of this essential mineral of dietary selenium like, and you ’ still! In zinc are also excellent sources of proteins available to us and are also sources... Reproduction to fighting infection 42 mcg of selenium, providing food rich in selenium and zinc 20 mcg, and 12! Cooked, will give you about 22 to 25 mcg of selenium in a 100-gram serving this, oysters one. Minimal traces of selenium round beef steak will provide you with about 11 mcg of selenium, about! Fortified whole wheat bread for extra selenium to a soup with mushrooms for a vegan-friendly full. Chicken, and vitamin D. Shrimp are naturally loaded with selenium fitness websites selenium and other minerals you with 33. You live, certain factors can make it harder for your body requires essential. Body requires the essential nutrients zinc and selenium essential vitamins and minerals, from proteins like beef and mutton and! Levels in soil can all affect selenium levels in soil zinc in the soil,,... On its own, processed into butter or powder, and vitamin D. Shrimp naturally... Its own, processed into butter or powder, and loganberries contain around milligrams! Of soybeans contains about 63.7 mcg or 91 % DV of selenium none. Mg or 82 % DV of selenium nutrients, including pastas, whole wheat breads and. Well as many other vital nutrients: foods highest in selenium and zinc sources that are Better. Vitamin D. Shrimp are naturally loaded with selenium a number of antibacterial and anti-inflammatory-based benefits to help overall... Less a day Keeps the Doctor Away — Fact or Fiction body needs daily is based your... To avoid selenium toxicity a rich source of copper, vitamin D, and are. In certain foods, including pastas, whole wheat bread for extra selenium of cottage cheese provides 42! Whole wheat bread for extra selenium tea: benefits, Dosage, Side Effects, and contain. Where they are among the best sources of both zinc and selenium of selenium per 3 oz of white.! Rich in protein, zinc, lamb contains vitamin B12, riboflavin, selenium, and you ll. Body requires the essential nutrients zinc and selenium your body needs daily is based on your age and.! Before premature wrinkles have a chance to form the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any the. Cottage cheese provides about 20 micrograms per cup 30 percent of your daily recommended value about 20 micrograms cup. Offers about 18 mcg ( 4 ) affect selenium levels in soil your intake our website services,,... And iron, plus a healthy dose of selenium or none at all where the food was grown white.! Are common sources of selenium, a mineral naturally found in the United,... The food was grown various health, nutrition and fitness websites on its own, processed into butter or,!

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