We need Selenium and here is why

Several researches have been carried out in order to answer the query that how much selenium is needed and whether diets low in selenium lead to cancers. There have been no clear views on this but one thing that remains absolutely clear is that selenium is a vital mineral for the human body.

Our food consists of several vital nutrients and minerals and out of them; Selenium is one of the important dietary minerals that we need. However, we need it in small amounts, but we require it every day. Selenium is slotted in a tiny bunch of important proteins that play a significant role in health. The proteins that contain selenium are known as selenoproteins.

Benefits of selenium

This wonder mineral offers a variety of benefits and has emerged as a super mineral for today’s generation. Selenium is great for thyroid dysfunction. It is a great antioxidant and helps support the immune system. Selenium helps keep cancer away as it supports anti-cancer abilities of the body. It helps in regulating and ensuring a proper blood flow lowering the chances of heart diseases.

Foods rich in selenium

Let us see the top 10 foods that are rich in selenium.

Tuna

Tuna is consumed the world over and is loaded with selenium. A 4 Oz serving of Tuna gives 122.70 mcg of selenium. Tuna can be used for making a variety of dishes.

Brazil nuts

Brazil nuts are counted as one of the best sources of selenium. These nuts are easily available and are tasty. They can be eaten by themselves or can be added to recipes for an enhanced flavor. Studies show that just two Brazil nuts a day can bring selenium levels to their normal range in a short span of 12 weeks.

Broccoli, Cabbage, Spinach

We swear by green vegetables and selenium is just one of nutrients they contain. If you have not included them in your diet yet, then do so because they are storehouses of not only selenium but various other nutrients and minerals.

Shiitake mushroom

Out of the different varieties of mushrooms, Shiitake mushrooms or white button mushrooms are one of the best sources of selenium. They taste great and are rich in Vitamin D and selenium. Use them while making soups, salads, sautéed vegetables and other preparations.

Chia Seeds

If you want a super food in your diet then this is it. Chia seeds have selenium, amino acids, Omega 3 and Omega 6. Chia seeds can be added to anything, as they are neutral in taste and takes a gel like form when exposed to moisture.

Lima/Pinto Beans

Everyone’s favorite, Lima and Pinto beans are rich in selenium. They also deliver protein and fiber to the body. Moreover, the best thing about these beans is that they are tasty.

Brown Rice

Thank god, brown rice contains selenium. You can simply ensure selenium intake by eating this staple. Brown rice is gluten free, rich source of selenium and offers lesser calories. Carbohydrates, B vitamins, and soluble fiber are other benefits of brown rice.

 

Sunflower, Sesame and Flaxseed

Grab a handful of seeds and your body will thank you. Add selenium to your daily diet through this delicious and nutty option. These seeds are also rich in Omega 6 and Omega 3, fiber and protein.

Chicken

Yay! Your favorite food contains selenium too. Chicken is loaded with protein and offers selenium too. A 3 Oz serving has 22 mcg of selenium.

Shrimp

Shrimps are a delicacy the world over and are prepared in almost all cuisines. A 4 Oz serving of shrimps give 56.13 mcg of selenium.

 

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Put your dumbbells to work at home

You do not need a gym to workout. Two dumbbells, motivation, and a will to do it is what you need to pump up those muscles.

Bodybuilders swear by dumbbells and they can’t do without them. Now, it is important to know the significance of dumbbell moves before you actually get to know the moves.

You use those sophisticated machines at the gym but aren’t inching even closer to what you have in mind, it is because you aren’t working the muscles that matter.

Dumbbell exercises will tone up and work muscles that matter and remember that strength training is more effective in melting fat than cardio alone as it burns calories for upto 24 hours after you have ended a session of strength training.

Let us get started.

  1. Dumbbell standing biceps curl

Don’t fret, it is not as tough as it sounds. Simply stand with feet hip-width apart and do not arch your back. Keep the toes parallel. With palms facing up, hold a dumbbell in each hand. Curl the dumbbell up with elbows in front of your ribs and squeeze biceps hard as you do a rep. Remember, not to move the body while doing this exercise.

  1. Dumbbell glute bridge

Hold a dumbbell on your lap as you lay on the ground with your knees bent and your feet flat. Now, press your hips up with your weight into your heels and create a straight line between upper back and knees and squeeze your butt as you do a rep. Pause for a second and repeat after coming back. Do not arch your back.

  1. Dumbbell floor press

Bend knees after lying down and feet flat. Hold a dumbbell in each hand and raise your arms over shoulders and lower the dumbbells until the elbows touch the floor and keep repeating.

  1. Dumbbell lying triceps overhead extensions

Keep your feet flat as you lay on your back and knees bent. Now, hold a dumbbell in each hand and raise your arms over your shoulders in a straight line. Lower the weights until the elbows are touching the floor and repeat. Squeeze the triceps as you do this move. Try using a weight that is difficult to move with control to get maximum impact and don’t let elbows flare.

  1. Dumbbell bent over row

Stand straight with toes parallel and feet hip-width apart. Hang your arms straight and hold a dumbbell in each hand and place hands underneath shoulders. Slightly bend at hips and push them back and lower them paralleling the torso with the floor. Do not move the torso back and start rowing the dumbbells up squeezing elbows up and back towards the body. Do not lift your head as you do this.

  1. Dumbbell bent-over reverse fly

Stand with toes parallel and feet hip-width apart. Holding a dumbbell in each hand, put hands underneath shoulders as you hang them straight. Slightly bend at knees, push the hips back, and lower until the torso is parallel to floor. Now, lift the dumbbells out to the sides with palms facing each other and squeeze the shoulder blades at the top of the rep. Come back to the starting position and repeat.

  1. Dumbbell reverse lunge

Get into a lunge and hold a dumbbell in each hand with arms at your sides and palms facing each other. Lower your hips and bend the knees until an inch over the ground. Do not touch the ground with the knee. Return to standing position and repeat.