Tag: selenium
SELENIUM
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
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
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 NUT
Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
How to Cook Brown Rice
For best results, rinse thoroughly, then boil uncovered for 30 minutes
| PREP 20 min | TEMP medium | COOK 30 min | MAKES 3 cups |
- INGREDIENTS
- 1 c BROWN RICE
- 6 c WATER
- SALT to taste
- INSTRUCTIONS
- Rinse RICE under running water to remove excess starch
- Bring WATER to a boil
- Add RICE to boiling WATER
- Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
- Drain off remaining cooking water and return RICE to the pot
- Remove from heat and let rest for 10 minutes
- Fluff and season as desired
BRAZIL NUT
Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
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.
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.
| 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 |
