Tag: selenium

Posted in NUTRIENTS

Selenium

Posted on by Mary Ann Lesh

What does selenium do?
Selenium is needed to fight infections and for reproductive function.

How much do I need?
Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended.

Are supplements recommended?
Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron’s disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.

What are some good plant food sources of selenium?
BRAZIL NUTS, BROWN RICE, SUNFLOWER SEEDS,BAKED BEANS, MUSHROOMS, OATMEAL, SPINACH, LENTILS, CASHEWS, BANANAS.

Selenium-Rich Plant Foods

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Brazil Nuts Facts

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

Posted in RECIPES

How to Cook Brown Rice

Posted on by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min
NEED large pot
TEMP medium
COOK 30 min
MAKES 3 cups

INGREDIENTS

  • 1 c BROWN RICE
  • 6 c WATER
  • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in RECIPES

Lentil and Apricot Salad

Posted on by Mary Ann Lesh

Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.

PREP 20 min / SERVES 4

  • INGREDIENTS
    • 1 c cooked LENTILS
    • 1 small diced fresh TOMATO
    • 1/2 c raw baby SPINACH
    • 1/4 c PUMPKIN SEEDS
    • 1/2 c dried chopped APRICOT
    • VINAIGRETTE
  • DIRECTIONS
    1. Combine LENTILS, TOMATOES, SPINACH, PUMPKIN SEEDS, and APRICOTS
    2. Drizzle VINAIGRETTE
    3. Stir ingredients and let sit 15 minutes before serving
Posted in PLANT FOOD FACTS

Brazil Nuts Facts

Posted on by Mary Ann Lesh

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

Brazil nut (Bertholletia excelsa) (español: nuez de Brasil) is a South American tree in the family Lecythidaceae. Among the claims for Brazil nuts are that they may support thyroid, heart, and brain function, and reduce inflammation.

WARNING: Individual intake should be limited to one to three a day because excessive amounts of selenium have been linked to increased risk of diabetes and prostate cancer.

1 ounce (28 g) Brazil nut
calories 187
carbohydrates 3.3 g
copper 55% RDI
fat 19 g
fiber 2.1 g
magnesium 33% RDI
manganese 17% RDI
phosphorous 30% RDI
protein 4.1 g
selenium 175% RDI
thiamine 16% RDI
zinc 10.5% RDI
vitamin E 11% RDI
Sources: Wikipedia / healthline