Selenium is an essential trace mineral and powerful antioxidant
What is it important for?
- Supports normal thyroid function
- Anti- cancer properties
- Antioxidant protection
- Improves quality of sperm
- Cardio-vascular support
- Helps to regulate cholesterol
- Important for DNA repair
- Reduces heavy metal toxicity in the body
- Immune function support
- Important for the production of some of protein’s building blocks in the body
Did you know…...?
Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa
So how can we include it in our daily diet?
- Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms, radishes courgettes, cabbage , carrots, banana
- Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew nuts, sesame seeds, flax seeds
- Beans and pulses; green beans, kidney
- Wholegrains; oats, barley, brown rice
- Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg
An easy selenium rich recipe idea...............
No- Fuss Brown Rice Risotto
Heat a knob of butter and add one chopped onion
Sautee for 5 minutes and add 375g sliced mushrooms
Cook for a further 5 minutes and add 2 cloves of crushed garlic
After a few minutes add 1 ½ cups brown short grain rice, keep stirring
Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil and then simmer covered for about 40 minutes
During this time keep topping up with last cup of stock a little at a time and keep stirring
Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with 2 handfuls of finely chopped Swiss chard
Stir in the chard, remove pan from heat and serve
My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics
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