10 selenium supplements to boost immunity after COVID-19

Selenium is a rare element, although the body needs a very small amount of selenium every day, it plays an important role in health. Normally, you should choose to supplement your diet with selenium-rich foods. Only when prescribed by a doctor should take supplements.

Selenium is one of the trace elements present in most tissues and has a great influence on physiological and biochemical processes of the body. Research results so far are certain that: an adequate supply of selenium is a prerequisite for a healthy body.

1. Recommended daily amount of selenium

The amount of selenium people need depends on their age. Other factors include whether you are pregnant or breastfeeding. According to the US National Institutes of Health (NIH), the recommended daily intake of selenium is as follows:

Infants 0-6 months: 15mcg Infants 7-12 months: 20mcg Children 1-3 years old: 20mcg Children 4-8 years old: 30mcg Children 9-13 years old: 40mcg 14-18 years old: 55mcg Adults: 55 mcg Pregnant women: 60 mcg

Foods rich in selenium help boost immunity.

2. Manifestations of the body when selenium deficiency

2.1 Lack of selenium causes fatigue

This nonspecific symptom is common with some mineral deficiencies. It is also often the hallmark of selenium deficiency and may be related to this mineral’s role in the body’s normal thyroid function.

2. The state of “brain fog”

“Brain fog” can occur if the amount of selenium in the body drops low enough to cause a deficiency. This symptom is also nonspecific but can help the physician make a diagnosis when combined with other clinical symptoms.

One study found that low selenium levels were associated with poorer functioning on cognitive tests of older adults.

3. Weakened immune system

Low levels of selenium can make the body susceptible to infectious diseases or even turn other harmless pathogens into life-threatening illnesses.

Research shows that a selenium deficiency increases the potential for viral cardiotoxicity, a condition in which damage to the heart muscle can affect blood flow.

4. Hair loss

Thyroid hormone plays an important role in hair growth and regeneration. Without selenium, thyroid hormone production is slowed down. The cells in the hair follicles respond to this drop in thyroid hormone, and the hair may fall out faster than usual.

Selenium deficiency can cause hair loss.

5. Weak muscles

Musculoskeletal disorders causing weakness, pain, and fatigue have been reported in patients with low selenium levels. Muscle weakness can also occur in patients receiving parenteral nutrition because liquid nutrition tends to be low in this micronutrient.

6. Infertility

Selenium deficiency can not only cause infertility problems, but can also cause other health problems for pregnant women.

There is a correlation between selenium levels and fertility, but low levels in early pregnancy have also been linked to miscarriage, low birth weight, and damage to the fetus’ immune and nervous systems.

3. Some foods with rich selenium content are good for post-COVID-19 patients

3.1 Brazil nuts

Brazil nuts are the richest source of selenium. A small handful contains a whopping 544.4μg of selenium, almost ten times the daily value. However, if abused and used too much can lead to diarrhea, bad breath, hair loss… Therefore, if you like to eat Brazil nuts, remember to limit eating to a few times per week. Brazil nuts are also fairly high in magnesium, with 25% of the recommended daily allowance for about 29g of nuts.

3.2 Beef helps strengthen immunity after COVID-19

Red meat is highly nutritious, largely due to its high saturated fat content. This is the cause of high cholesterol, atherosclerosis, cardiovascular disease and stroke. However, lean beef provides other valuable nutrients to the body, so it can be part of a healthy diet if eaten in moderation. Beef is high in vitamin B12, important for energy production and nerve transmission, along with iron and protein. Beef is also rich in selenium. A 170g steak provides 61.2μg of selenium.

One way to enjoy meat and ensure the nutritional benefits is to adopt a plant-based diet. Now vegetables, beans and whole grains serve as the centerpiece of the plate, meat and animal protein as a small portion instead of a full meat serving with vegetables and grains.

3.3 Pork

Pork and pork products are actually high in many important nutrients, including selenium. Lean pork is the best source of selenium, each 170g of pork provides about 80μg of selenium, almost 150% of the daily value. The body will also receive a large amount of biotin, a vitamin that is important to support the health of hair, skin and nails. If you don’t like pork, lean ham is also a healthy source of selenium, and ribs will also provide a good amount of selenium.

3.4 Chicken

Chicken is an excellent source of lean protein, including amino acids like tryptophan, which can help with a good night’s sleep. A 175g chicken breast contains about 100% of the daily value of selenium. Turkey is also rich in selenium, a 175g serving of lean ground turkey has about 96% of the daily value.

3.5 Fish

Fish is a great source of protein, and fatty fish like salmon and tuna also provide important nutrients like anti-inflammatory omega-3 fatty acids, which help reduce inflammation in the body and support cardiovascular function. and brain. Yellowfin tuna is particularly high in selenium, containing about 92mcg in an 85g serving. Sardines, tilapia, snapper, salmon, and halibut are also good sources of selenium.

Salmon is a good source of selenium.

3.6 Oysters

Oysters are a food known for their impressive zinc content, but they are also rich in selenium. An 85g serving of oysters contains 130.9μg of selenium (238% of the daily value). Clams are also a good source of selenium, and mussels and lobsters also contain more than 100% of the Daily Value per serving. Other types of seafood, are also rich in this mineral.

3.7 Eggs

Starting the day with an egg breakfast will provide the body with a dose of nutrients such as protein, biotin and vitamin D to ensure an active day of the body. An egg also contains almost a third of the daily value of selenium, so boil, bake or fry an egg to get a decent dose of this nutrient.

3.8 Cheese

For those who like to eat dairy, it is possible to get a huge amount of selenium in cheese. One cup provides about 20mcg, or 30 percent of the daily value. Eating cheese will also help your body get protein, calcium and melatonin, which can help you sleep well at night.

3.9 shiitake mushrooms

Mushrooms are rich in nutrients like vitamin D and magnesium. They are also an excellent source of selenium. One cup of cooked shiitake contains 36mcg, which is 65% of the daily value.

3.10 Tofu

Tofu contains a lot of essential nutrients, including calcium, protein and iron. It is also rich in antioxidants and phytonutrients. That’s why a diet high in soy has been linked to a reduced risk of certain cancers and inflammatory diseases. One cup of tofu contains 43.8μg of selenium or 80% of the daily value. If you like other beans, you can also get a fair amount of selenium in chickpeas.