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Unlike calcium and iron, selenium is needed by the body in trace amounts. The daily recommended dose of selenium by WHO (World Health Organization) is 60 - 70 micrograms per day. Known to play a key role in thyroid regulation, boosting testosterone, improving immunity and maintaining healthy skin, here's how to make sure you get the most of the mineral through diet.
Oats: Starting your day with oats not only helps in filling you up for a long time and increasing your intake of fibre but it also provides you with selenium. You can get 34 micrograms of selenium from 100 gms of oats.
Cheese: Who doesn't like eating cheese, especially in pizza and pasta? While you need to keep the calories in check, eating 100 gms of cheese can give you around 19 micrograms of selenium.
Mushroom: Not only are mushrooms loaded with zinc, b-complex vitamins and potassium, they also help to increase our selenium intake. A serving size of 100 gms of mushrooms provides 11.5 micrograms.
Salmon: Omega-3 fatty acids are not the only essential nutrients that you get from fish. Eating 100 gms of salmon can give you 38 mcg. So make sure you eat salmon to reap its benefits.
Chicken: If you are a non-vegetarian and swear by chicken, then there's one more reason you should eat it. Well, eating 100 gms of chicken can provide around 24.5 micrograms of selenium.
Eggs: Boiled eggs are the best to load up your intake of proteins. Eggs are rich in other nutrients as well. You can get 30.8 micrograms of selenium by eating 100 gms of boiled eggs.
Sunflower seeds: Packed with monounsaturated and polyunsaturated fatty acids, sunflower seeds can act as a healthy snack option. Moreover, munching 100 gms of sunflower seeds provides 78 micrograms of selenium.