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Selenium is a compound found in the food and water. This compound is necessary for our body to work effectively. Our body do not need a big amount of selenium, but it is a very important compound for our body to start metabolism properly. Lack of selenium in our body reduce overall health and increase the chance of getting ill. In this post, I am going to tell the benefits of selenium.

Lack of selenium in our body can cause joints and muscle pain, white dots on nails and unhealthy hairs. These symptoms appear in starting phase of the disease. In this disease, our body immune system starts attacking the thyroid. So for a healthy thyroid enough amount of selenium is required.

Normally our body need 70 micrograms (µg) of selenium in a day. Lack of selenium is common in people of United States. Their unhealthy diet is unable to complete this small amount of selenium. Here is how to get selenium in diet?

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Benefits of Selenium in our Body

  • Strong Immune System: Selenium makes our body immune system strong. Strong immune system means your shield to the disease becomes strong.
  • Work as Antioxidant: Selenium is a good antioxidant, it helps to generate new cells and take care of their health.
  • Defeats Cancer: Selenium reduces oxidative stress and repairs DNA. It repairs bad cells which are the cause of many cancers.
  • Make Hairs Healthy: Selenium is important for your hairs. It makes your scalp healthy and strong that reduces hair loss. It also makes your scalp dandruff free.
  • Increase Male Fertility: Selenium is important in order to improve the sperm count in males. It helps males to increase the fertility.

Read Also: Top 10 Non Dairy Calcium Rich Foods

The list does not end here; there are so many benefits of selenium in our body. This small amount of selenium is very much important for our body.

How much Selenium do you need?

An average adult need 70 µg (micrograms) of selenium in daily value, where there is safer limit of 400 µg in adults in a day. This limit should not be crossed.

Age Group Recommended
Children 1-3 20 µg/day
Children 4-8 30 µg/day
Children 9-13 40 µg/day
Adults and children 14 and up 55 µg/day
Pregnant women 60 µg/day
Breastfeeding women 70 µg/day

Source :- U.S. Department of Health & Human Services

How to get Selenium in Diet?

Selenium is rich in whole grain foods, beef, Shrimp, and tuna fish. A healthy diet can satisfy the need of selenium.

How to get Selenium in Diet?Image Source

Eat these 7 Foods to get Selenium

  1. Brazil Nuts: To get selenium in your diet, Brazil nuts are great sources of selenium. This food is on top of selenium foods. 100 grams of Brazil nuts contains 1917 µg of selenium and 656 calories. It is not easy to eat 100 grams of Brazil nuts but if you eat few it can satisfy maximum of your daily need of selenium.
  2. Bacon: 100 grams of bacon have 62 µg of selenium and has 541 calories. Good choice to get selenium in diet, but bad in fat. Bacon is high in saturated fat.
  3. Shrimp: Shrimp is a good choice of food to complete your daily selenium need and protein need. 100 grams of shrimp have 51.6 µg of selenium and only 144 calories.
  4. Tuna Fish: Tuna fish is very rich in selenium. 100 gram of tuna fish has 42.6 µg of selenium and only 184 calories. With this food, you can satisfy your selenium need easily.
  5. Macaroni: 1 cup of cooked macaroni has 37 µg of selenium. Macaroni satisfy a good role to complete your daily need of selenium.
  6. Beef: 3 ounces of beef if taken provides 28 µg of selenium to your body. Beef is good to get selenium in diet. It is also a good source of protein.
  7. Brown Rice and Bread: Whole grain food contains the good amount of fibre that corrects your digestion. It is also rich in selenium. 1 cup of brown rice contains 19 µg of selenium and 1 slice of whole wheat bread has 13 µg of selenium.

Check It: 10 Healthy Habits to include in your Daily Routine

Conclusion

Selenium is small element your body need but it is mandatory. Lack of selenium decreases your overall health; further it is harmful for your thyroid. Selenium is very important for breastfeeding women’s they need 70 µg of selenium daily. A part of selenium dose is also going to child, so pregnant and breastfeeding women’s need to eat selenium rich foods more than others.

Your questions are welcomed in comments. Do share.

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