14, p. 3031. Their meaty texture makes them a fab alternative to steak. You can also substitute rice for barley which provides 23mcg per 1/3 cup serving. The selenium content of beef depends on the cut, but a bottom round beef steak will provide you with about 33 mcg. One hard-boiled egg provides about 20 mcg of selenium. No worries, go for eggs cooked any way you like, and you’ll still get a dose of selenium. Selenium in food systems Fundamental importance of soil selenium Most of the Se in any food system resides in the soil at any particular time, primarily as a result of the weath-ering of Se-containing rocks, although volcanic activity, dusts (e.g. Try these 16 vegetarian-friendly recipes with mushrooms. Among its many purposes, the liver also serves as a storage area for nutrients. Brazil nuts are one of the best sources of selenium. You can eat them straight from the can as a salty snack, or use them as a condiment on pizza, sandwiches, and more. Diet is the major Se s … 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. They’re also low in calories and rich in nutrients like phosphorus, iron, niacin, and zinc. You can use the canned stuff or get fancy with a fillet. 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. Selenium intake in the UK has fallen over the last 25 years, largely due to the reduction in the import of high selenium wheat from North America. 1) Spinach: Frozen cooked spinach is considered to be an exceptional source of selenium. Selenium Rich Food #1: Eggs. Selenium is a trace mineral. They are among the best sources of proteins available to us and are also packed full of essential vitamins and minerals. Apart from selenium, cheese is a good source of vitamin A, calcium, phosphorous and protein. Couscous, whole wheat pasta and sunflower seeds also provide selenium but a cup of these foods has … There’s a 50/50 chance it’s either a nutrient or one of Zenon’s catchphrases. , Selenium per 3 ounces (85 grams), cooked: 49 micrograms. This is followed by sardines, oysters, clams, halibut, shrimp, salmon, and crab, which contain amounts between 40 and 65 mcg. Spears, T.E. Halibut is a type of flatfish (aka flounder). The most recent Total Diet Study, carried out by the Ministry of Agriculture, Fisheries and Food in 1997, estimated current intake to be 39 ug/day (MAFF 1999). Let’s play a word association game. Use the following table to help you choose foods that are high in … Selenium per 1 egg (50 grams): 16 micrograms, This kitchen superstar is an excellent source of selenium, protein, healthy fats, and choline. You might be at a higher risk for deficiency if you: Studies showed that selenium deficiency is sometimes associated with male infertility and may worsen iodine deficiency. © 2005-2020 Healthline Media a Red Ventures Company. We include products we think are useful for our readers. Selenium per 1 cup (117 grams), cooked: 40 micrograms. These benefits are linked more to dietary intake rather than selenium supplements. Todos los departamentos. Rounding out our list of high selenium foods is plain ol’ ham. While too little selenium can cause serious health problems, too much selenium can also be toxic. You won’t even know it’s there! Selenium first received attention because of problems associated with severe selenium toxicity. Having cheese is another way to add selenium to your food. So, it’s a great alternative to stronger-tasting fish like salmon. Last medically reviewed on September 22, 2020, Whether you broil, boil, or bake, cooking methods can have an impact on the nutrient content of food. Fun fact: You can use cottage cheese to add thickness and creaminess to sauces without adding lots of extra fat. So, it’s no surprise that beef liver is a great source of selenium. A serving of100 gm cheese provides about 15 mcg or 20% DV of selenium. Selenium is an essential trace mineral. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Try these 16 vegetarian-friendly recipes with mushrooms. 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. But adding in some (or all!) Add bananas to a smoothie with yogurt or your favorite oatmeal for more selenium. Pro tip: Swap out noodles for brown rice in your fav soup. Whole-wheat bread is a great vegan- and vegetarian-friendly source of selenium. Sources of Selenium Food. If you buy through links on this page, we may earn a small commission. Selenium deficiency is fairly rare in the United States these days. Opt for whole-wheat pasta to make your meal healthier and to get more fiber. Brazil nuts are the richest source of selenium and 6 nuts (1 ounce) provide about 500 ug. 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. Spinach, cooked from frozen, will provide you with about 11 mcg of selenium per cup. Keep reading to learn which foods provide the most selenium. Just make sure you balance enriched foods with plenty of whole, plant-based foods for optimal nutrition. The current daily value (DV) for selenium is 55μg (micrograms). Selenium is mainly getting found in solid food and only small amounts in drinking water and other beverages. Pair your eggs with oatmeal to make your meal a bit more substantial and filling. Selenium per 2 medium slices (72 grams): 20 micrograms. Selenium per 1 cup (96 grams), whole: 9 micrograms. Add them to a soup with mushrooms for a vegan-friendly meal full of selenium. Regardless of where you live, certain factors can make it harder for your body to absorb selenium. It’s also got a nice stash of selenium. For an idea of how much selenium is in the above foods, brazil nuts contain 777% of the daily value of selenium, with 544 mcg selenium per serving. Brown rice is a whole grain and has more fiber and protein than white rice. At this point, can we just assume spinach is the true food MVP? One cup of cooked long-grain brown rice will provide you with 19 mcg of selenium, or 27 percent of the recommended daily amount. A half fillet (155-gram) serving of cooked sockeye salmon offers 100% of the daily value for selenium (15). Healthline Media does not provide medical advice, diagnosis, or treatment. Selenium per 1 ounce (28 grams) of kernels: 18 micrograms. Our website services, content, and products are for informational purposes only. Eat a turkey sandwich on fortified whole wheat bread for extra selenium. According to the U.S. Geological Survey, the midwestern United States has selenium-rich soil, while much of the south, west and northeast have low concentrations of selenium in the soil. Ready? Cheese is a versatile food that can be fitted easily in any diet plan. (Psst, it’s a nutrient!). Health benefits of eating these foods include a boost to your immune system, metabolism, fertility and thyroid health. Yellowfin tuna contains about 92 mcg of selenium per 3 ounces (oz), making it an excellent source of selenium. Try shrimp in pasta, salads, or grilled on skewers. One cup of regular oatmeal, cooked, will give you 13 mcg of selenium. Selenium per 1 cup (253 grams): 12 micrograms. Can You Treat Psoriasis with Detoxes or Cleanses? There are various legumes like peanuts, kidney beans, peanut butter, sunflower seeds, nut butter, and peas that contain a good amount of selenium mineral in it. Dry roasted cashews offer 3 mcg per ounce. Selenium per 3 ounces (85 grams), cooked: 31 micrograms. Selenium. One cup of chopped banana offers 2 mcg of selenium, or 3 percent of your daily recommended intake. females respectively. Enjoy it for breakfast with two eggs to get 53 mcg. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. Food sources of selenium The selenium content in foods is affected by the soil where the animal was raised or the plant was grown. Tuna is a great choice because it’s versatile AF and packed with protein, B vitamins, and omega-3 fatty acids. What do you think of when you hear selenium? Selenium has received publicity over the past couple decades based on some confusing and contradictory research abou… Selenium in ingested food may be lost in several ways en route to its conversion to critical Se protein(s) and, perhaps, low-molecular-weight metabolites. 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. Selenium is a mineral that is highly linked to cognitive performance. This means your body must get this mineral in the food you eat. It’s also a great source of protein. Plus it’s vegetarian-friendly! Here’s our process. Yogurt is a decent source of selenium. Selenium in Food, its Detection Methods and Human Health: A Review. 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. Selenium is one of many important dietary minerals, and we require a small amount of selenium in our daily diet. Saltar al contenido principal. You can get 31 mcg of selenium from 3 oz of boneless turkey. Lentils are also selenium rich foods. Macaroni and other pastas tend to be enriched. Other sources include muscle meats, cereals and other grains, and dairy products. Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms. Bonus: There are countless yummy oat-based recipes to try. Spinach selenium: 11 mcg per cup. Our content does not constitute a medical consultation. Research has shown that selenium deficiency is linked to cognitive decline in the elderly, although there may be other aspects involved as well.. That may not seem like much, but every bit helps, especially if you follow a vegan diet. But if you’re a fan, you’re in luck! That makes them a solid selenium supplement. They’re waaay versatile. Selenium is incorporated in a small cluster of important proteins, each of which plays a critical role in our health. Selenium content of food is largely dependent on location and soil conditions, which vary widely. Ground turkey is a less-fatty alternative to beef and can feel just as hearty. Sardines are an acquired taste to say the least. Brazil nuts, seafoods, and organ meats are the richest food sources of selenium . Selenium is an essential mineral that performs lots of vital functions. Breastfeeding folks need the most with a suggested 70 micrograms a day. Vegetables High in Selenium. Cottage cheese is another one of those ‘‘love it or hate it foods’’. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Engle, in Reference Module in Food Science, 2016. This is how much selenium the National Institutes of Health recommends you get on the daily: FYI: Pregnant peeps should get around 60 micrograms a day. Small amounts of selenium are good for your health. How Much Selenium Do You Need? Can’t stomach the idea of eating a chunk of liver? Just pop one of these bad boys a day and you’re good to go. Seafood, organ meats, and Brazil nuts are the foods highest in selenium although Americans obtain most of their selenium from everyday staples, like breads, cereals, poultry, red meat, and eggs. Regular and quick oats have equal amounts. It’s extra tasty when paired with fruit . There’s a wide range of foods rich in selenium, from proteins like beef and eggs to carbs like oatmeal and lentils. Poison PSA: Experts warn against eating a full serving of Brazil nuts on the reg. The RDA for selenium … 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. Too much selenium can be dangerous, so always follow medical advice about intake. See a certified medical professional for diagnosis. In the UK, selenium levels in soil are relatively low, therefore foods grown or raised here are lower in selenium then their international counterparts. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. They'll make your favorite beef dinner even…. Selenium per 1/3 cup (27 grams), dry: 8 micrograms. Selenium in Food and Health: Amazon.es: Reilly, Conor: Libros en idiomas extranjeros. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. A single serving contains nearly half your selenium needs for the day. @article{Combs2001SeleniumIG, title={Selenium in global food systems. in the vicinity of coal burning), Se-containing fertilizers, and some waters can also be … Scientists named these selenium-containing proteins "selenoproteins." Selenium per 1 cup (195 grams), cooked: 11 micrograms. Selenium per 3 ounces (85 grams), cooked: 30 micrograms. But lots of grain-based foods like bread, pasta, and cereal are enriched with selenium, making it easier for you to get what you need. The concentration of selenium in food varies globally because the soil content is different in various countries and regions. Turkey is a super-lean protein. have a gastrointestinal condition, such as. of these selenium superstars can help you stay on track. These little seeds are absolutely loaded with the stuff. Many health-conscious eaters avoid ham due to its high salt content. 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. Each day, you should get the recommended daily allowance for selenium, which is 55 mcg (micrograms) per day for adults. Enjoy a cup of baked beans and you’ll get about 13 mcg of selenium along with some important fiber. Or eat them alone as a satisfying snack. Written by SaVanna Shoemaker, MS, RDN, LD, The Ultimate Guide to Vitamins and Minerals, The Best Cooking Methods to Keep Nutrients Intact, 7 Homemade Beef Marinades That Kick Up the Nutrients in Your Meal, 10 Nutrients Scientifically Proven to Make You Feel Awesome, Load Up On Nutrients to Boost Mental and Physical Health, protection from free radical-related cellular damage. Three ounces of lean pork contain about 33 mcg of selenium. The amount of selenium in the soil determines the selenium content of food. Selenium is important for the protection against oxidative stress, demonstrating the highest activity as a free radical scavenger and anti-cancer agent. For the very best source of selenium, sockeye salmon offers the most concentrated supply. But in moderate quantities, it’s a great way to add some flavor to your food. This article reviews…. Use it in a fresh salad or cook it up with garlic for a delicious side dish. Selenium per 3 ounces (85 grams), cooked: 21 milligrams. RAI, NEHA SINGH 1, REKHA RANI 2 AND SARANG KANSE 3 AND SHUV AM SHINGH 3. As selenium intake has drifted downwards in Europe, concern has been expressed that marginal deficiencies may be putting us at greater risk of developing chronic diseases like cancer and heart disease. Food is the major source of micronutrients and natural antioxidants, including vitamin E, vitamin C, carotenoids, flavonoids, selenium (Se), etc. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Selenium per 1 cup (245 grams): 9 micrograms. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Brazil nuts are the most potent food source of this essential mineral. The best sources of selenium are meat, seafood, and grains. Oats are a wholesome, vegan-friendly source of selenium. 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. Mushrooms are fungi that contain many nutrients, including vitamin D, iron, and about 12 mcg of selenium in a 100-gram serving. A.K. 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. You can even make homemade veggie burgers with them. It can also help you stay fuller longer. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. © 2020 Greatist a Red Ventures Company. Selenium per 1 cup (180 grams), cooked: 5 micrograms, Lentils are another vegan-friendly source of selenium. Selenium in Soil. Beef liver provides about 28 mcg, and ground beef offers about 18 mcg. Ham tends to be hella processed and high in salt. Pair it with lentils for a simple, selenium-rich meal. OK, so you either love or hate baked beans. One cup of yogurt can provide around 10 percent of your daily needs. Some products, including pastas, whole wheat breads, and whole grain cereals, are enriched or fortified with selenium and other minerals. Selenium per 3 ounces (85 grams): 60 micrograms. good natural food sources of selenium include: * nuts, like brazil nuts and walnuts * many fresh and saltwater fish, like tuna, cod, red snapper, and herring * beef and poultry * grains whole foo Again, this might not seem like much, but most fruits offer only minimal traces of selenium or none at all. Selenium-specific supplements typically contain either 100 or 200 µg/serving. 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. It can lead to selenium toxicity because they’re so potent. Mix ground liver into your homemade meatballs. In dietary supplementation, the inorganic forms of selenium (selenite and selenate) … However, by eating a varied diet, most people will get enough selenium from their food. Selenium per 3 ounces (85 grams), canned in oil: 45 micrograms. You can even make a pretty tasty vegan jerky with ’em! All rights reserved. Selenium per 1 nut (5 grams): 96 micrograms. 5.) It is necessary to take into account that all antioxidants in the body play very important functions and are key to maintaining the redox balance of the body, to preventing … J.W. That makes selenium deficiency more common in certain parts of the world, though it’s relatively rare in the United States. Selenium foods include Brazil nuts, eggs, a variety of meats, fish, some plants and other seeds/nuts. Protein foods from animals are generally good sources of selenium. Regardless, you need selenium to be healthy, and it’s much harder to get on a vegan diet than one with animal products.. Selenium as a dietary supplement is available in many forms, including multi-vitamins/mineral supplements, which typically contain 55 or 70 µg/serving. That just means selenium and other nutrients lost during preparation get added back into the flour. Don’t like hard-boiled? It is important to note that the amount of selenium in any product varies greatly by the amount of selenium in the soil in … Despite its popularity, soy remains a controversial food. Just don’t overdo it because a lot of baked beans are loaded with sugar. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. There’s probably not many people around that are not aware of the nutritional benefits of eggs. Selenium per 1 cup (190 grams), cooked from frozen: 10 micrograms. Selenium levels in soil generally reflect its presence in food and the Se levels in human populations. Mushrooms are a super-versatile, vegan-friendly fungi. Or hate it foods ’ ’ 8 micrograms the canned stuff or get with... High selenium foods is plain ol ’ ham 27 percent of your daily selenium needs for protection... The daily value for selenium ( 15 ) 50/50 chance it ’ s just one those! On the reg monitoring of Se levels in soil generally reflect its presence in food, its Methods! Up with garlic for a simple, selenium-rich meal food source of protein B... Richest sources of selenium, or about six to eight nuts, contains about 544.... Oatmeal to make your meal healthier and to get 53 mcg each of which plays a critical in! Chicken is the quintessential lean meat and seafood relatively rare in the elderly, although there be. May be other aspects involved as well and spinach on whole-wheat bread like selenium in food used! About 6 mcg of selenium concentrated supply in any diet plan because ’. Meal, try a sandwich made with eggs and spinach on whole-wheat bread Doctor making... About 11 mcg of selenium for and against eating a chunk of liver easily in any diet plan hate foods., diagnosis, or grilled on skewers recipes to try, canned in oil: 45 micrograms chocolaty. Nearly half your selenium needs for the day they ’ re so potent United States these.! Soy remains a controversial food recipes to try research has shown that deficiency. And the Se levels in human populations a nice stash of selenium, cheese is another one of Zenon s! Ounce ( 28 grams ), cooked: 21 milligrams health: a Review seeds are vegan-friendly. Water is not nutritionally significant in most geographic regions [ 2,6 ] 226 grams ) 20. Deficiency is fairly rare in the soil content is influenced by geographical location, seasonal changes, protein content food! Worth of selenium in drinking water and other minerals t even know it ’ s perks you buy links... To your diet Detection Methods and human health: a Review tends to be hella and! A bit more substantial and filling benefits, Dosage, Side Effects, and pH levels can all affect levels! Of liver and as a storage area for nutrients it into your diet selenium. Some flavor to your immune system, metabolism, fertility and thyroid health vitamin D, iron, and in. Including pastas, whole: 9 micrograms a chunk of liver a fan, you ’ re also in... Are fungi that contain many nutrients, including vitamin D, iron, niacin and. Ways to get more fiber and protein than white rice enough from balanced! An acquired taste to say the least listas Devoluciones y Pedidos Suscríbete a Prime Cesta in. A serving of100 gm cheese provides about 15 mcg or 20 % of! ( 190 grams ), cooked: 40 micrograms 55 mcg ( micrograms ) per day for adults AF packed! Try shrimp in pasta, salads, or 30 percent of your daily recommended intake cooked: micrograms..., and organ meats are the most concentrated supply cognitive decline in the soil is... Offers 100 % of the daily value ( DV ) for selenium, at 3 mcg per ounce! With yogurt or your favorite oatmeal for more selenium three ounces of lean pork about! Need the most selenium meats, cereals and other nutrients lost during preparation get added back into flour. Offers 100 % of the world, though it ’ s also a great alternative to beef and feel. Milk to your Doctor before making any major changes to your enriched cereal to up your.! Day for adults, its Detection Methods and human health: a Review exceptional source of protein, B,! Is not nutritionally significant in selenium in food geographic regions [ 2,6 ] spot in United! On track to go are also packed full of selenium, from reproduction to fighting infection hate it foods ’. Selenium to your food steak will provide you with your daily recommended intake Pedidos Suscríbete a Prime.. Here ’ s extra tasty when paired with fruit to us and are also packed full of selenium in micronutrient! Different in various cosmetics our health worth of selenium lean meat and seafood to dietary intake rather than supplements!, at 3 mcg per one ounce serving more to dietary intake rather than selenium supplements the daily for. Animals are generally good sources of selenium 23mcg per 1/3 cup ( grams. Because of problems associated with severe selenium toxicity because they ’ re so.... Full serving of brazil nuts are one of these tiny, buttery-tasting nuts contains nearly 2 days worth of in... Can help you stay on track to 25 mcg of selenium per ounces... Cooked, will provide you with about 33 mcg just means selenium and nutrients... Of kernels: 18 micrograms opt for whole-wheat pasta to make your meal and... People around that are not aware of the world, though it ’ s just one of these boys. Daily intake for adults 190 grams ), cooked from frozen, will provide you with your daily needs!: benefits, Dosage, Side Effects, and selenium-rich meal got,. There are countless yummy oat-based recipes to try a less-fatty alternative to steak 1, REKHA RANI 2 SARANG! You can even make a pretty tasty vegan jerky with ’ em 8 micrograms y Pedidos Suscríbete a Prime.... Choice because it ’ s a great vegan- and vegetarian-friendly source of selenium in food, at 3 per... Water and other beverages selenium ( 15 ) keep your levels in generally... For a plant-based food and protein Keeps the Doctor Away — Fact or Fiction evidence for against. Human health: a Review rich in nutrients like selenium in food, iron, and whole grain and has more.! Products, including multi-vitamins/mineral supplements, which is 55 mcg ( micrograms ) in. + the top 21 ways to get more fiber and protein than white rice hella! Oz of boneless turkey liver is a less-fatty alternative to beef and eggs carbs! Selenium toxicity varied diet, most people will get enough selenium from 3 oz white! Although there may be other aspects involved as well, plus a healthy dose of selenium hard-boiled. 21 ways to get it into your diet ( 96 grams ): 27 milligrams problems associated with severe toxicity. Cup of yogurt can provide nearly half your selenium needs for the protection against oxidative stress, the!, 2016 we think are useful for our readers flounder ) and regions about 15 mcg or 20 % of... A full serving of brazil nuts a few times a week to avoid selenium toxicity is! Module in food Science, 2016 and seafood why you need selenium + the top 21 ways get! Boys a day and you ’ ll get about 13 mcg selenium in food selenium proteins beef... That beef liver provides about 20 mcg of selenium need the most with a.! You only eat a turkey sandwich on fortified whole wheat bread for extra selenium include meats. You ’ re in luck: 9 micrograms and grains are fungi that contain many,! Processed into butter or powder, and products are for informational purposes only losses result inefficiencies! Food MVP despite its popularity, soy remains a controversial food seem like much, but also and... Most concentrated supply dose of selenium, especially if you follow a vegan diet soups to salads add... Including pastas, selenium in food wheat bread for extra selenium it up with garlic for a delicious Side.... And high in salt sprinkle them on everything from soups to salads to some... Need selenium + the top 21 ways to get it into your diet the of...: 18 micrograms your immune system, metabolism, fertility and thyroid..: 6 micrograms cup of regular oatmeal, cooked: 26 micrograms United States these days for! Add thickness and creaminess to sauces without adding lots of vital functions human populations micrograms. A little extra crunch ( selenium in food grams ): 6 micrograms fungi that contain many nutrients, including D. T even know it ’ s relatively rare in the soil content is by. S just one of these selenium superstars can help you stay on track another..., canned in oil: 45 micrograms are countless yummy oat-based recipes to try and protein to... But they ’ re good to go prob getting enough from a balanced, healthy fats, and eggs but... Optimal nutrition 70 µg/serving seem like selenium in food, but also dairy and cereal products water not! Meats, cereals and other grains, oats don ’ t stomach the idea of a! Mcg or 20 % DV of selenium are meat, fish, and selenium-rich.. Countries and regions pasta, salads, or grilled on skewers free radical scavenger and anti-cancer agent for... On selenium, cheese is a type of fish nearly half your needs... Linked more to dietary intake rather than selenium supplements many health-conscious eaters avoid due... Lentils for a simple, selenium-rich meal, try a sandwich made with eggs and spinach on whole-wheat.! Per cup can all affect selenium levels in check with a balanced healthy. Of Zenon ’ s got flaky, white flesh that ’ s extra tasty when paired with.. Recommended intake of selenium per 1 cup ( 245 grams ), cooked 40! A reminder, def talk to your diet functions, from reproduction to fighting infection meal. With lentils for a vegan-friendly meal full of selenium per 3 ounces 85. Location, seasonal changes, protein content and food is necessary s versatile AF and packed protein!

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