Selenium can be your best friend during COVID-19
It's important to follow a healthy diet for strong immunity
As we all do our best to safeguard ourselves from the perils of the pandemic, keeping our immunity is the best way to prevent infections.
While we know how beneficial vitamin C, zinc and other anti-viral foods can be, the benefits of another nutrient-selenium are not widely known yet.
Selenium has a lot of health benefits for you
Selenium is a nutrient which we take in through our diet. While selenium as a trace mineral doesn't get a lot of attention, it plays a super helpful role in keeping our metabolism in check, boosting immunity, regulating thyroid function, improving brain health and relieving respiratory distress.
Can selenium help fight away COVID causing virus?
Not just this, studies over the years have also talked about the antioxidant-rich benefits it carries for our system. Selenium, in the right amount, can also have therapeutic anti-viral properties. A recent study by UNC Greensboro Biochemistry Professor Ethan W. Taylor, published in The American Journal of Clinical Nutrition also talked about the unique link between selenium and COVID symptoms and made a lot of news.
While our immune system needs selenium to boost infection-fighting WBC count, a deficiency in selenium can also lead to disease progression and health problems. In fact, selenium can help naturally prevent and stop viral replication in the body.
Hence, all of these science-backed benefits prove that selenium isn't the nutrient you should be afforded to lose out on, during the pandemic. The good news is- as hard as it seems, harnessing selenium in your diet isn't that difficult.
How much selenium do you need in a day?
On average, an individual requires around 70-80 mcg of selenium in a day. If you ensure you eat a healthy, abundant diet, you won't skip out on selenium.
While non-vegetarian sources tend to be slightly richer in nutrient profiles, it's important to remember that getting selenium from vegan and vegetarian products depends on the selenium absorption through the soil-i.e., the crops which grow in. Hence, going for organically produced sources is important.
Moderation, as a rule, should be followed. Taking over 400 mcg through your diet may induce unpleasant side-effects and toxicity in the body.
Below listed are the best sources of selenium in a diet plan:
Seafood
Seafood is said to be rich in free-radical fighting antioxidants and omega-3 content. Selenium is also another nutrient found in abundant. Foods like salmon, fishes, oysters, tuna, shrimp and halibut make for good sources of the trace mineral. Aiming for 1-2 servings a day will do you a lot of good and keep the immune system functioning fine.
Nuts and seeds
We know that nuts and seeds are an excellent source of antioxidants and vital nutrients. They are also power-packed in selenium, which is yet another reason for you to regularly consume them. A handful of nuts and seeds will do you a lot of good.
Brazil nuts, of all, contain the highest traces of selenium in them and something vegans can have as well. A single brazil nut scores anywhere between 68-80 micrograms of selenium, which is good enough to match your intake for the day. However, make sure to moderate your quantity.
Chicken
Chicken, of all poultry products, is considered to be one of the healthiest variants. It is also one of the richest sources of selenium in the category. Regular consumption can be a healthy option. 2-3 servings of chicken breast, can serve up to 12% of the recommended intake.
Make sure to pick out your chicken which is organically bred, raised and preservative-free, which would have a richer nutrient profile in it.
Eggs
Eggs for better immunity is something we have all heard and probably know of. One of the reasons is because of the high selenium content in it. Eating up to 2-3 eggs a day (which is also the recommended portion) can serve you the needed portion of selenium for good health. Eggs also come packed with healthy amino acids and antioxidant profiles which keeps your metabolism functioning fine.
Broccoli and spinach
Green leafy vegetables work like an elixir for your body and deliver a whole lot of goodness. If you thought selenium and other minerals were only found in abundance in non-vegetarian sources, think again. Foods like broccoli, which have been hailed for its respiratory benefits is also a good source of selenium. (One serving has 4 grams). Same goes for spinach, which contains over 11 grams of selenium in it. The vitamin C and folic acid also support its absorption.
Shiitake mushroom
Shittake mushrooms are not just one of the most popular types of edible mushrooms but come backed with potent health benefits. It has been said that the nutrient profile present in these mushrooms carry benefits for your immunity, heart health and may prevent certain forms of cancer as well. They score relatively high on selenium and other trace minerals. One serving of five shiitake mushrooms contains 5.4 micrograms of selenium, which makes up at least 10% of your needed intake.