Selenium: the 5 best food sources of this essential trace element

Selenium is a trace element found naturally in soil, water and certain foods. The body only needs a small amount of this mineral, but it plays an essential role in metabolism. Its antioxidant properties protect cells from damage caused by free radicals and prevent premature aging of the skin. It also strengthens the immune system and helps the body stay healthier.

Here are 5 selenium-rich foods

1 Brazil nuts are one of the foods best known for their selenium content. A single 6-10g nut could provide around 95mcg of this trace element. It is therefore sufficient to take a small quantity, or even a single nut, to cover the recommended daily allowance which is 70 µg per day for adults, 80 µg per day for seniors and 15 µg to 40 µg per day. day for children according to their age. This food is also rich in vitamin E which works together with selenium to protect cells and neutralize free radicals. Its fiber, magnesium and zinc content makes it a healthy food to consume daily.

  • Monkfish is a fish that is also an interesting source of selenium since it provides about 400 µg per 100 g portion. The consumption of this food contributes to the formation of digestive enzymes and to the protection of tissues.
  • Beef kidney, like chicken or turkey offal, is a good source of selenium. Its slightly strong taste does not always appeal to everyone and yet 100 g of raw kidney provides around 118 µg of this trace element, more than enough to cover the body’s daily requirement. Despite a slightly pronounced flavor, veal kidney is a real gourmet dish once cooked by great chefs. Here is a food to discover and integrate from time to time in your menu!
  • Tuna is a good source of selenium. Canned, it contains between 55 to 80 µg of this mineral for a 100 g serving while the same quantity of good quality raw tuna can provide up to 99 µg. It is also rich in protein and omega 3 and has a protective effect against cardiovascular disease.
  • Sunflower seed is an excellent source of vitamin E, it also contains a good amount of selenium, almost 99 µg per 100 g. The consumption of a quarter of a glass of seeds covers half of the daily needs. The health benefits of this food are numerous since in addition to protecting and repairing cells damaged by free radicals, it prevents cardiovascular disease and improves bone health thanks to its magnesium content.
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