Foods rich in zinc and selenium can be found in any supermarket. First of all, these are seafood, various types of meat, some types of cereals, nuts, vegetables and fruits.
Products containing zinc
Most zinc is found in seafood, beef, yeast, nuts and seeds. These are the undisputed leaders in the content of this element - its amount reaches 7-10 mg per 100 g of the product. The zinc content in plant products depends on the degree of zinc content in the soil in which they are grown. Therefore, "greenhouse" vegetables often do not contain the required amount of zinc.
Foods richest in zinc (in decreasing order): seafood, especially oysters, shrimps and mussels; freshly prepared fish; sesame; pumpkin seeds; brewer's and baker's yeast; ginger root; peanut; beef (tenderloin); beef offal (especially the heart); chicken offal.
Products containing less zinc (2-6 mg per 100 g of product) are: all types of nuts, cocoa powder, poultry meat, canned fish, legumes (peas, lentils, beans, soybeans), egg yolk, peanut butter, mushrooms, apricots, dried apricots, wholemeal flour, corn (including popcorn), cereals (brown rice, oatmeal, wheat), tofu, skim milk, vegetables (carrots, broccoli, cauliflower, radishes, turnips, rutabagas), spinach, all types of lettuce, arugula, green onions,
dill, basil, parsley.
Selenium containing foods
The highest selenium content is found in animal products and seafood, although heat treatment destroys this valuable element. But even after exposure to high temperatures, seafood and pork liver retain impressive reserves of selenium. Slightly less selenium is found in eggs, nuts, and cereals.
Seafood fortified with selenium; fillets and liver of marine fish; pork liver; beef offal (heart, liver, lungs); poultry liver (ducks, chickens, turkeys); eggs; brewer's and baker's yeast; Brazilian nut; pistachios; corn cooked in any way.
Selenium is found in smaller amounts in wheat bran, wheat, brown rice, wholemeal flour, and rye bread. Of the berries, the richest in selenium are mountain ash, black currant, wild strawberries and blueberries, from greens - garlic shoots, dill, asparagus, celery (especially the root). Mushrooms also contain selenium, but only if they grow in soil containing sufficient amounts of this element. Don't forget about such an affordable source of selenium as sea salt.
