Selenium
Phosphorus helps build strong bones, produce energy, and support muscles, nerves, and DNA.
Sodium is an essential mineral that helps regulate fluid balance, nerve function, and muscle contractions in the body. It plays a crucial role in maintaining proper hydration and blood pressure.
While some sodium occurs naturally in foods like vegetables, dairy, and seafood, the majority of dietary sodium comes from table salt and processed foods.
Packaged snacks, canned goods, fast food, and restaurant meals often contain high amounts of added sodium, making them the primary sources in most diets.
Choosing natural sodium sources, like those listed below, can help maintain a healthy balance while avoiding excess intake from processed foods.
Top foods with Selenium ✓
Brazil Nuts (raw, roasted)
The richest natural source of selenium, supporting immune function and thyroid health.
Seafood (tuna, salmon, shrimp)
Provides high amounts of selenium, promoting heart health and antioxidant protection.
Eggs (boiled, scrambled, fried)
A convenient source of selenium that supports brain function and immunity.
Whole Grains (brown rice, whole wheat bread, oats)
Contains selenium along with fiber for digestive and heart health benefits.
Sunflower Seeds (raw, roasted)
A plant-based selenium source that also provides vitamin E and healthy fats.
Mushrooms (shiitake, white button, cremini)
Naturally rich in selenium, supporting immune defense and cellular protection.
Poultry (chicken, turkey)
Lean meats that supply selenium for muscle function and metabolism.
Dairy Products (milk, yogurt, cheese)
Contain moderate selenium levels while providing calcium and protein for overall health.
Legumes (lentils, chickpeas, black beans)
Plant-based selenium sources that also provide fiber and protein for digestive and heart health.
Garlic (raw, cooked)
Contains selenium along with sulfur compounds that support immune function and heart health.- Powerful antioxidant – Selenium helps protect cells from oxidative damage and supports overall health.
- Essential for thyroid function – It plays a key role in producing thyroid hormones that regulate metabolism.
- Supports immune defense – Selenium enhances the activity of immune cells and helps fight infections.
- May lower the risk of heart disease – It helps reduce inflammation and oxidative stress, which are linked to heart problems.
- Important for brain health – Adequate selenium levels are associated with a lower risk of cognitive decline and neurodegenerative diseases.
- Deficiency can impact fertility – Low selenium levels are linked to reduced sperm quality and reproductive issues.
- Found in various foods – Brazil nuts, seafood, eggs, dairy, and whole grains are rich in selenium.
- Excess intake can be toxic – Too much selenium can cause symptoms like nausea, hair loss, and nerve damage.
- Supports liver detoxification – Selenium helps remove heavy metals and toxins from the body.
- Has anti-inflammatory properties – It helps lower inflammation and may reduce the risk of chronic diseases.
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