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Whole Grains Health

11 Foods High In Selenium You Should Be Eating



You are likely relatively familiar with essential minerals like calcium, iron, and maybe even zinc, but unless you are a nutrition guru you may not be very familiar with selenium. Selenium is an essential trace element, which means your body can’t make it itself – you have to consume it. However, at 55 mcg (micrograms), the daily value of selenium for adults is much lower than for minerals like calcium or potassium.

“034 Selenium – Periodic Table of Elements” by Science Activism is licensed under CC BY 2.0

Selenium is a key component in compounds called selenoproteins, which play critical roles in reproduction, immunity, thyroid hormone metabolism, DNA synthesis, and reducing oxidative damage. It also helps support healthy hair and skin, with deficiencies leading to muscle and joint pain, thinning hair, and blotchy nails.

Selenium is mainly stored in skeletal muscles, so many of the foods with the highest selenium content are animal proteins and fish. Below is a list of the foods highest in selenium that will help you make sure your refrigerator and pantry are well stocked with nutritious foods that will help meet your micronutrient needs for optimal health.

Brazil nut

Brazil nut.Pixabay

Brazil nuts are by far the most concentrated source of selenium. A small handful of an ounce contains a whopping 544.4 μg selenium, which is almost ten times the daily value. With this in mind, you can actually overdo it with selenium; Toxicity can lead to diarrhea, bad breath, and even hair loss. So, if you are a fan of Brazil nuts, be sure to limit your intake to a few times a week. Brazil nuts are also fairly high in magnesium at 25% of the recommended daily allowance per ounce. Finally, there are also some types of seeds that are high in selenium, particularly sunflower seeds, chia seeds, and flax seeds.


medium-sized sliced ​​steak on a green bed.Unsplash

Red meat often has a bad rap for nutrition, largely due to its high saturated fat content, which has been linked to high cholesterol, atherosclerosis, heart disease, and stroke. However, lean beef certainly provides other valuable nutrients so it can potentially be part of a healthy diet if consumed in moderation. For example, it is rich in vitamin B12, which, in addition to iron and protein, is crucial for energy production and nerve conduction. It is also rich in selenium. A 6-ounce skirt steak provides 61.2 mcg, while a 4.5-ounce ribeye fillet is about 85% of the daily value.

One way to enjoy meat and get its nutritional benefits while minimizing the potential downsides is to stick to a plant-based diet where vegetables, legumes, and whole grains are so small as central parts of your plate of meat and animal proteins Furnishing instead of serving a whole serving of meat with vegetables and grains on the side.

pork meat

Raw pork chop on a wooden paddle cutting board.Unsplash

While we’re not going to say that crispy bacon is full of selenium, certain cuts of pork and pork products are actually high in important nutrients, including selenium. Lean pork chops are the best source of pork, with each 6-ounce chop providing around 80 μg, which is nearly 150% of the daily value. You will also get a hefty dose of biotin, a vitamin essential for supporting the health of your hair, skin, and nails. If you’re not into pork chops, lean ham is a healthy source of selenium too, and pork ribs give you a hefty dose, too.


Oysters on the half-shell that sits on ice. Pexels

Oysters are best known for their impressive zinc content, but they’re also rich in selenium. A three-ounce serving of oysters contains 130.9 μg selenium (238% DV). Mussels contain almost as much selenium, and mussels and lobsters also contain over 100% of the daily value per serving. Other seafood, such as shrimp, is also rich in this mineral. For example, a three-ounce serving, equivalent to about twelve shrimp, provides 42.1 μg


Cooking fish in a saucepan with vegetables.Unsplash

Fish is an excellent source of protein, and oily fish like salmon and tuna also provide important nutrients like anti-inflammatory omega-3 fatty acids, which reduce inflammation in the body and aid cardiovascular and brain function. Yellowfin tuna is particularly high in selenium, containing around 92 mcg in a 3-ounce serving. Tuna is also a good source of magnesium as it contains over 25% of the recommended daily allowance in a 6-ounce fillet. Sardines, Tilapia, Snapper, salmon, and halibut are also good sources of selenium.


medium-soft eggs on lettuce.Unsplash

Starting your day with breakfast of eggs will give you a boost in nutrients like protein, biotin, and vitamin D, a fat-soluble vitamin that is important for bone health. An egg also contains almost a third of the daily value of selenium, so boil it, stir it, poach it, or fry it and dig yourself into this abundance of nutrients.

cottage cheese

Cottage cheese with chives as a garnish.Pexels

For those who like dairy products, you can get a hefty dose of selenium in cottage cheese. One cup provides about 20 mcg, or 30 percent of the daily value. You will also get protein, calcium, and melatonin that can help you sleep.

Whole wheat pasta

Whole wheat pasta.Pexels

If you’re on a low-carb diet or need to avoid gluten, this diet isn’t for you, but whole wheat pasta is a great source of selenium. Each cup provides about 42.5 μg (77% DV), and most whole wheat pasta is also high in carbohydrates, including fiber, as well as B vitamins. Other whole grains, including oats, kamut, and brown rice, are also good dietary sources of selenium. And as a bonus, brown rice is a great source of magnesium at 86 mg per cup, which is 20% of the recommended daily allowance.


grilled chicken breasts next to sliced ​​chicken breasts.Unsplash

Chicken is a great source of lean protein, including amino acids like tryptophan that can help you sleep at night. A 6-ounce chicken breast also only contains about 100% of the daily value of selenium. Turkey is also rich in selenium. For example, six ounces of lean ground turkey is about 96% of the daily value.

Shiitake mushrooms

Shiitake mushrooms in a straw bowl.Unsplash

Mushrooms are rich in nutrients like vitamin D and magnesium. They are also a great source of selenium. One cup of cooked shiitake mushrooms contains 36 mcg, which is 65% of the daily value. Portabellas, criminis and white mushrooms also provide between 35-50% of the daily value per cup.


whole tofu on a plate next to diced tofu on a plate.Pixabay

Tofu is packed with an impressive range of essential nutrients, including calcium, protein, and iron. It’s also high in antioxidants and phytonutrients, which is why a diet high in soy is associated with a lower risk of certain cancers and inflammatory diseases. One cup of firm tofu contains 43.8 µg selenium or 80% of the daily value. If you’re into other legumes, you can get a decent amount of selenium in navy beans, pinto beans, and lima beans as well.

Editor’s recommendations

Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds



We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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Whole Grains Health

The 10 Best Diet Books in 2022



Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.


    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.


    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.


    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.


    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.


    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.


    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.


    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.


    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.


    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.

    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at

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Whole Grains Health

Eating different kinds of protein protects against hypertension: New study



Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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