What foods to eat for selenium and zinc deficiency Kneel and beg Thank you 10

Zinc supplementation: 1 Zinc-rich foods mainly include lean meat, liver, eggs and oysters of animals, 2 The content of plant fruits and nuts is higher, such as peanuts, walnuts, etc., and the content of apples in fruits is the highest, in addition to tofu skin, soybeans, white fungus, cabbage, etc. The zinc content of wolfberry, rehman, mulberry, ginseng, and eucommia in traditional Chinese medicine is also high.

Although butter, fish meal, lobster, mushrooms, pork kidney, garlic and other foods contain a certain amount of selenium, the absorption rate is not ideal.

3 Nutritionists advocate supplementation of organic selenium, such as selenate polysaccharides, selenium yeast, selenium eggs, selenium-rich mushrooms, selenium-rich malt, selenium-rich gastrodia, selenium-rich tea, selenium-rich rice, etc.

Selenium supplementation:1 Selenium intake is more related to the selenium content of the soil than to dietary patterns. Selenium is found in many foods, but it's especially found in brazil nuts, whole grains (whole wheat bread, oatmeal, barley), white rice, and legumes.

2 Eggs contain more selenium than meat, and per 100 grams of food, pork contains micrograms of selenium, eggs contain micrograms of selenium, duck eggs contain micrograms of selenium, goose eggs contain micrograms of selenium, ginseng contains 15 micrograms of selenium, and peanuts contain micrograms of selenium. For example, the selenium content of grain produced in China's high selenium areas is as high as 4 8 milligrams per kilogram, while the grain in low selenium areas is milligrams per kilogram, a difference of 1000 times.

1 Among the foods we eat daily, oysters have the highest zinc content, if the body is deficient in zinc, you may wish to add oysters to your daily diet. Three-ounce-sized cooked oysters contain a whopping 74 mg of zinc, which is about 493 percent of the recommended daily intake. So, in addition to the other foods on this list, you can eat oysters once a week to ensure your zinc needs are met without worrying about needing to take supplements.

2. Beef is also a food that many people like to eat, and at the same time, the zinc content is also very high, although it is not as good as oysters, but it can rank second in the list of zinc supplements. Studies have shown that a 3-ounce serving of braised beef contains 7 mg of zinc, which is 47 percent of the body's recommended daily intake. Therefore, eating some beef in moderation can well meet the needs of the body.

3. Egg yolk Eggs are one of the foods we eat every day, and the most nutritious egg is the egg yolk, which is not only high in zinc, but also has many other nutrients. Therefore, don't skip the yolk when you usually eat eggs, otherwise the gains outweigh the losses. The yolk of eggs is particularly good for zinc**, and all the vitamins in eggs are concentrated in the yolk, so by consuming the yolk you may increase your fat, but you will also get vitamins A, E, D, and K at the same time, as well as additional minerals.

A cup of egg yolk contains milligrams of zinc, which accounts for 37 of the recommended daily intake for the human body.

3 We all know that black sesame seeds have many benefits for hair, which can make our hair black and shiny, in fact, this is because sesame seeds contain many trace elements, which are rich in zinc, and also have healthy polyunsaturated fats and monounsaturated fats. These are the good fats your body and its needs to keep your heart healthy. A quarter cup of sesame seeds contains milligrams of zinc, which is 25 of the recommended daily value for the human body.

Usually, we can use sesame seeds to put seasoning and put them in the dish, which is both delicious and nutritious.

4Shrimp is a very healthy ingredient, rich in nutrients, with many benefits for the human body, and it is also a good food for zinc, as well as high-quality protein and low calories, shrimp is also a surprising antioxidant**. Shrimp has an antioxidant called astaxanthin, which helps fight inflammation in the body. Four ounces of shrimp contain milligrams of zinc, which is about 17 of the recommended daily intake.

1. Eggs, which are the best selenium supplements. Eggs contain more selenium than meat, with pork containing micrograms of selenium, eggs containing micrograms of selenium, duck eggs containing micrograms of selenium, and goose eggs containing micrograms of selenium per 100 grams of food.

Eat 1 boiled egg a day to supplement selenium, but it is not suitable to eat raw eggs, hairy eggs, fried poached eggs, goose eggs have a high selenium content.

Method: 1. Cook the eggs in a pot under cold water, heat up slowly, boil for 3 minutes after boiling, and soak for 5 minutes after stopping the fire.

2. The boiled eggs are tender in this way, the yolk is coagulated and not old, the egg white is the best denaturation, and it is also the easiest to digest.

2. Drinking more millet porridge is very good for selenium, in addition, the selenium content in chestnuts is also very high, and it should be eaten often.

Method: 1. Cook the chestnuts, peel off the shells, break them into small pieces, wash the millet and set aside;

2. Put water, chestnuts and millet into the pot and cook.

3. The selenium content of garlic is also very high, and those who are not used to eating raw garlic can be made into honey sugar garlic, which has a better taste.

Method: 1. Peel off the old skin of the outer layer of garlic, cut off a piece of garlic, cut off a section of the base, and clean it;

2. Put two spoons of salt in the container, add water, and soak in garlic for about 24 hours;

3. Dry the soaked garlic head face down, wipe it with a napkin, and put the whole thing into a glass sealed bottle or crockpot;

4. According to the ratio of a spoonful of garlic to a spoonful of honey, pour the honey into the container, add rice vinegar and garlic, add a little salt, seal it and put it in a cool place for 3-4 weeks before eating.

4Mushrooms and chicken are both ingredients with more selenium, and the combination of the two is both delicious and fully selenium-supplementing.

Method: 1. Wash the mushrooms with warm water, remove the internal organs of the chicken, blanch them in boiling water, and remove them.

2. Put water in the pot, put the processed chicken in it, and bring to a boil over high heat.

3. Skim off the foam, add cooking wine, salt, green onions, ginger slices, mushrooms, red dates, and simmer over medium heat until the chicken is rotten.

Selenium is the real king of anti-cancer and detoxification, although it is a trace element, the effect should not be underestimated, selenium-rich food to eat, away from cancer, from now on not long life-threatening blood clots.

Selenium supplementation is an essential healthy lifestyle in daily life. The selenium content of animal foods is higher than that of plant foods and is better absorbed, such as all kinds of seafood, animal liver, red meat, etc., so it is recommended to focus on meat, supplemented by appropriate amounts of fresh vegetables, such as seaweed, kelp, mushrooms, garlic, Chinese cabbage, tomatoes, etc. Eggs also contain a certain amount of selenium, such as eggs, duck eggs, goose eggs and quail eggs.

Cereals include wheat germ flour, cornmeal, empty pot cake, millet with skin, indica rice flour, etc.

1. Foods high in selenium include lobster, fish and some crustacean aquatic products. This is followed by the heart, liver, kidney, etc. of the animal.

2. Vegetables such as shepherd's cabbage, asparagus, peas, Chinese cabbage, pumpkin, onions, tomatoes, etc. also contain a certain amount of selenium.

3. Common flour, brown rice, seaweed, garlic, shallots, asparagus, carrots, etc. all contain selenium.

4. Selenium protein is an animal selenoprotein extracted from eggs, and its structure is consistent with the structure of selenium in the human body, so it can be directly and quickly absorbed and utilized by the human body; Supplementing with more than a dozen micrograms per day is equivalent to the effect of hundreds of micrograms of other selenium supplementation products. It also contains protein zinc, selenium-zinc synergistically acting.

Foods that supplement zinc and selenium include oysters, sesame seeds, apples, milk, etc. The specific analysis is as follows:

1. Oysters are rich in protein, and Weihu is one of the natural foods with the most zinc. And it contains a variety of vitamins and taurine and calcium, phosphorus, iron, zinc and other nutrients. Eating only 2 to 3 oysters a day can provide the zinc needed throughout the day, which is very helpful for the growth and development of children's bones and teeth.

2. Sesame seeds contain calcium, protein, zinc, selenium and other nutrients, as well as sesamol, sesamin, arachidic acid, oleic acid, palmitic acid, stearic acid, sterols, lecithin and other elements. At the same time, it also has a large amount of iron, which can alleviate iron deficiency anemia.

3. Apples are suitable for all kinds of people to eat, and have a variety of effects of dispelling diseases and raising socks. In addition, the nutrients contained in apples are both comprehensive and easy to be digested and absorbed by the human body, and are rich in various vitamins and trace elements. Apples are also the protectors of the blood vessels of the heart.

4. Milk can supplement the body with rich calcium. And it can supplement rich protein for the body, which can not only improve the body's immunity, but also prevent osteoporosis and prevent waist and knee soreness, and the effect is very good.

Foods that supplement zinc are:

1.Seafood: oysters, scallops, shrimps, crabs, mussels, etc.;

2.Lean meats: beef, pork, chicken, etc.;

3.Eggs: duck eggs, eggs, etc.;

4.Nuts: almonds, walnuts, loincloth, etc.;

5.Legumes: black beans, peanuts, soybeans, etc.;

6.Others: oats, egg yolks, yeast, etc.

Foods that supplement selenium are:

1.Seafood: abalone, kelp, seaweed, scallops, shrimp, crab, etc.;

2.Lean meats: pork, chicken, beef, etc.;

3.Liver: pork liver, chicken liver, beef liver, etc.;

4.Eggs: duck eggs, chicken stool eggs, etc.;

5.Nuts: walnuts, cashews, almonds, etc.;

6.Vegetables: garlic, onions, broccoli, spinach, etc.

It is important to note that foods supplemented with zinc and selenium should be consumed in moderation, as excessive intake may cause negative effects on the body. Supplementation is also not a substitute for medications**, so consult your doctor if needed.

Here are some common foods rich in zinc and selenium:

Zinc-rich foods:

Shellfish and seafood: clams, clams, oysters, shrimp, crabs, etc.

Red meat: beef, pork, mutton, etc.

Poultry: chicken, turkey meat, etc.

Beans and legumes: black beans, chickpeas, red beans, tofu, etc.

Nuts and seeds: walnuts, pine nuts, sunflower seeds, etc.

Whole grains and wheat: oats, barley, wheat germ, etc.

Selenium-rich foods:

Seafood: Most marine fish (e.g. tuna, salmon, cod), shrimp, crab, etc.

Bowl beans and soy products: lentils, broad beans, black beans, tofu, etc.

Nuts: Brazil nuts, cashew nuts, walnuts, etc.

Meat: pork, chicken, turkey, etc.

Mushrooms: white mushrooms, shiitake mushrooms, mushrooms, etc.

Grains: wheat germ, brown rice, oats, etc.

Keep in mind that the nutrient content in food can vary depending on a variety of factors like variety, growing region, food processing, etc. To ensure you are getting enough zinc and selenium, it is advisable to eat a balanced diet that includes the above food groups and makes reasonable choices and combinations according to individual dietary needs. You can also consult a dietitian or doctor for advice if needed.

Foods containing zinc include: lean pork, mutton, animal liver, crab meat, shrimp skin, chicken, chicken and duck egg yolk, hairtail, sardines, changyu, yellow croaker, seaweed, soybeans, white radish, carrots, eggplant, cornmeal, millet, wheat, celery, potatoes, white cabbage, apples, bananas. Apples are known as "nootropic fruits" and "memory fruits".

It is not only rich in trace elements such as zinc, but also rich in nutrients such as lipids, carbohydrates, multivitamins, and especially high in fine fiber. Eating l-2 apples a day can meet the zinc requirement. Zinc is provided entirely by food, and foods rich in zinc include apples, sunflower seeds, mushrooms, onions, bananas, cabbage and various nuts.

Selenium-rich foods such as sesame seeds, spinach Garlic, asparagus, mushrooms, prawns, tuna, sardines, etc. Reasons not to overdose: Selenium overdose will be at risk of chronic poisoning, symptoms: hair loss, nail fungus, yellowing, fatigue.

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