Foods Rich in Selenium and Their Benefits

Selenium is an important mineral for keeping your body healthy and in good shape; it helps the thyroid gland function properly, which is responsible for regulating the body's metabolism, producing proteins, and regulating sensitivity to other hormones. Other benefits include improving the immune system against viral infections and cancer cells, and nutritionally it helps by increasing HDL cholesterol to LDL cholesterol for a healthy heart.   Maintaining your selenium levels in check is not that complicated, as long as you are not vegetarian and follow a balanced diet. A deficiency of this mineral is rare, but symptoms include muscle weakness and fatigue; conversely, an excess of selenium could result in depression, nausea, vomiting, nervousness, and hair loss. Below is a list of foods that are relatively high in selenium; you can consume them more often if you want to increase your levels or avoid them if you want to decrease them.   Tuna Tuna contains a modest amount of selenium, as well as proteins and omega-3s, which play an important role in a healthy and balanced diet. It is recommended to consume it a few times a week due to its mercury content; despite this, most experts agree that its multiple benefits make it worthwhile to include in your diet.   Octopus Of all the selenium-rich foods, this is one of the ones with the highest levels. Include it in your diet more often, and remember to choose it fresh and cook it properly so that the meat is chewable. Recipe for Pulpos a la Gallega Ingredients: - 750 grams of cooked octopus - 2 tablespoons of paprika - 2 cloves of garlic - 4 potatoes - 4 tablespoons of olive oil - salt - pepper Click here to see how to prepare this recipe.   Cheese If you do not consume animal protein, cheese is a good way to keep your selenium levels in check; remember to choose those with the lowest fat and sodium content.   Shrimp Shrimp is an ideal protein if you are looking to increase your selenium reserves, as compared to chicken and beef, it contains more selenium and fewer calories; include it in your menu once a week. Recipe for Medallones de Camarón en Salsa de Tamarindo Ingredients: - 100 grams of roasted guajillo chili, deveined - 125 grams of tamarind - 1/2 onion - 1/4 cup of olive oil - 2 cloves of garlic - 1/4 teaspoon of thyme - 1 large shrimp slice To see how to prepare this recipe, click here.   Oats Generally recommended as one of the best foods to lower cholesterol levels that damage the circulatory system, it is also one of the richest foods in selenium. Consuming it for breakfast will not only keep you satisfied until your next meal but will also provide a good portion of the recommended daily fiber intake.   Oysters In addition to containing a good dose of selenium, they are high in vitamin B-12, which also plays an important role in regulating the thyroid gland. Recipe for Mousse de Ostiones Ingredients: - 1 can of smoked oysters - 1 bar of cream cheese - 1 can of beef broth - 2 packs of gelatin - garlic salt - pepper to taste Find the steps to prepare this recipe clicking here.   Did you know the importance of Selenium?