Zinc and Selenium Can Support Your Body Right Now

By March 31, 2020 April 3rd, 2020 Nutrition Information, Recipes
You can support your body right now by getting plenty of zinc and selenium. The best way to get these minerals into your body is with food. There are many delicious foods you can eat to fill your body with these minerals.  Here I tell you a little bit about their benefits and which foods contain the highest amount.

Zinc & Selenium Support Your BodyBefore I get to that let me tell you…

What I’m Up To…

I believe our energy affects everyone around us and beyond. All day long I’m looking for things to help me stay on a high vibration. Feeling uplifted transmits a very different energy out into the world than when we feel afraid. It’s something we can do to make a difference even when we’re sitting at home.

Spring Cleanse Cancelled


I have decided NOT to do the group cleanse this season. As we “shelter in place” I’m feeling it’s too much for us to take on. Because I want to support everyone as we take this ‘time out,” I will be sending out a simple Spring Summer Home Cleanse which you can do for 3, 5 or 7 days anytime you want in the next few months.

The foods are light and fresh with an emphasis on juices, smoothies, salads and soups using simple ingredients. It will be a FREE GIFT from me. I’ll be sending it out next week.

What I’m Listening To

I came across a collection of music videos that opened my heart from Playing For Change. They are a group dedicated to “breaking down the boundaries and overcoming distances between people through music.” Each song links musicians from different locations around the world, each adding their own flavor to a classic song.

I cried tears of joy as I listened to The Weight with Robbie Robertson and Ringo Star. I got up to dance while watching videos of musicians in 11 countries playing “Redemption Song,” “What’s Going On” and more. Music connects us all. Enjoy the music.

What I’m Watching

I really enjoyed “The Upside” (Showtime) a heart opening, funny movie about the relationship between a wealthy man with quadriplegia and an unemployed man with a criminal record who’s hired to help him. It’s the American remake of the French 2011 film The “Intouchables” (Netflix), which was inspired by the true life story of Philippe Pozzo di Borgo. Both films are fun and uplifting.

What I’m Reading

The book “One For The Blackbird One For The Crow” is a wonderful tale of 2 families living on the rugged and isolated plains of Wyoming in 1870. The women in the story find themselves alone with their children as winter approaches. They do not like one another but are forced to come together for their survival. It shows the interconnectedness of all living things told in beautiful storytelling prose.

Better Sleep

One of the keys to staying healthy is deep sleep. I’m usually a light sleeper. I wanted to improve the quality of my sleep. I bought black out curtains and covered the clock so the room is now pitch black. It’s so dark you can’t even see you hand. As a result I’m experiencing a deeper sleep. I feel more connected to myself when I wake up. If there’s any light in your room consider making it dark and see what happens.

Health Benefits of Zinc

Zinc is a type of metal and an essential trace element. It is present within all of our tissues. Our body needs it to help with hormone production, proper growth and repair, improved immunity and promoting normal digestion.

  • Boosts immunity and helps treat the common cold
  • A powerful antioxidant reducing oxidative stress, slowing the aging process
  • Benefits heart health by supporting healthy circulation
  • Balances hormones, particularly estrogen, progesterone and testosterone
  • Helps maintain stable blood sugar by balancing insulin
  • Important for digestion and nutrient absorption by synthesizing protein and breaking down carbs
  • Supports liver health needed for proper removal of toxins
  • Good for muscle growth and repair

Foods High In Zinc

Animal foods are the best sources of zinc because of the bioavailability (the fraction of zinc that’s retained and used by the body).

You can improve the bioavailability (absorption) of zinc from vegetarian sources with methods like soaking, heating, sprouting and fermenting.

  • Oysters 6 medium oysters 3.5 ounces = 39 milligrams (605 percent of the D).
  • Lamb  3 ounces = 6.7 milligrams (45 percent DV)
  • Hemp Seeds 3 tablespoons = 5 milligrams (34 percent DV)
  • Pumpkin Seeds 1 cup = 6.6 milligrams (44 percent DV)
  • Grass-fed Beef 3 ounces = 4.5 milligrams (30 percent DV)
  • Chickpeas 1 cup = 2.5 milligrams (17 percent DV)
  • Lentils 1 cup = 2.5 milligrams (17 percent DV)
  • Cocoa Powder 5 tablespoons = 1.9 milligrams (13 percent DV)
  • Cashews ¼ cup = 1.6 milligrams (11 percent DV)
  • Shellfish (shrimp, mussels,) 3 ounces = 1.6 milligrams (11% of the DV)
  • Shiitake Mushrooms 1 cup = 1.3 milligrams (9 percent DV)
  • Avocado 1 avocado = 1.3 milligrams: (8 percent DV)

Eating foods high in zinc is the best way to maintain proper zinc levels. Use supplements only if you can’t get enough zinc from food.

Aim to get 10-30 mg per day. Check with your doctor before taking a zinc supplement, there are side effects from taking too much.

Health Benefits of Selenium

Selenium is a vital mineral for the human body that must be obtained from food. You only need small amounts but it plays a major role in important processes in your body, including metabolism and thyroid function. It also helps boost immunity, takes part in antioxidant activity that defends against free radical damage and inflammation.

  • Makes your antioxidants work better to keep down the inflammation and free radical damage in your body
  • Important for thyroid health, helps metabolize thyroid hormones
  • Boosts your immune system protecting your body from infection and disease
  • Protects against cancer and heart disease
  • Helps prevent mental decline
  • May help reduce asthma symptoms

Foods High in Selenium

Since selenium is naturally found in soil and then transported into plants as they grow through special membranes within their roots, some plants, especially nuts and beans, can be great sources of selenium in the diet. Meats, fish and eggs are other rich sources.

  • Brazil nuts 1 nut = 95.9 micrograms (over 100 percent DV)
  • Wild-caught salmon 3 ounces = 40 micrograms (57 percent DV)
  • Wild Shrimp 3 ounces =  32 micrograms (46 percent DV)
  • Turkey 3 ounces = 24 micrograms (36 percent DV)
  • Mushrooms, cooked 1 cup = 19 micrograms (27 percent DV)
  • Eggs 1 large = 15 micrograms (21 percent DV)
  • Navy beans 1 cup = 15 micrograms (21 percent DV)
  • Sardines 1 ounce = 15 micrograms (21 percent DV)
  • Sunflower seeds 1 ounce = 15 micrograms (21 percent DV)

Aim to get 55 micrograms (mcg) per day.

To protect yourself from Covid-19 you may want to consider taking a supplement. Always check with your health practitioner before taking any supplements.

Resources: https://nutritiondata.self.com/
https://fdc.nal.usda.gov/

Recipes

You can add more zinc and selenium to your diet naturally by including plenty of the foods listed above.

Here are some of my favorite recipes with zinc and selenium.

Lemon Garlic Shrimp with Broccoli and Zucchini Noodles

This is a wildly delicious, nutrient rich, one pan meal.  The shrimp and broccoli are cooked in a flavorful lemon-garlic sauce then tossed with zucchini noodles.  It comes together quickly and is gluten free, paleo, keto and Whole30 compliant.

Mediterranean Turkey Burgers

Mediterranean Turkey Burgers

These Mediterranean Turkey Burgers are deliciously moist and full of great tasting ingredients like olives, sun dried tomatoes, parsley and garlic.  I top them off with my favorite Avocado Herb Sauce which is like a green ketchup. It adds in a bit more zinc.

Pumpkin Cashew Curry with Cauliflower Rice

Pumpkin Cashew Curry

Pumpkin Cashew Curry with Cauliflower Coconut Rice is the perfect meal. It’s full of vegetables and protein in a rich pumpkin-coconut sauce and topped off with crunchy cashews. This recipe can be made with chickpeas or chicken.

Unfortunately, the recipe/nutrition program I use doesn’t track selenium so you won’t see it in the nutrient breakdown but it is there.

Stay safe as you stay home. Do your best to focus on the peace and joy that exists in your life. Love your body for everything it does for you without even asking. Love the earth for all she provides.

If you have any movies, books, music or anything else that uplifts you please leave a comment and tell us about it. We can’t wait to hear from you.

Love & Hugs,

Ingrid

 

 

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