Diane May Nutrition Blog

Why You Need Selenium Rich Foods

April 1st, 2019

Selenium is a mineral found in the soil. It is a key to one of the body’s antioxidants, glutathione peroxidase, which protects the body from oxidative damage. Oxidative damage is an imbalance between the production of free radicals and the ability of the body to detoxify their harmful effects. Oxidative damage leads to inflammation, so including selenium in your diet can reduce risks associated with heart disease, Alzheimer’s disease, cancer and mental decline.  It has also been associated with boosting the immune system and thyroid health. When we are lacking selenium, we show signs of anxiety, irritability, fatigue and depression. Selenium is an essential nutrient, which means we cannot make it and must get it through our diet. The Journal Environmental Health and Preventative Medicine published a study, Selenium: it’s role as antioxidant in human health, which substantiates the positive role of selenium in our diet.

Good sources include:

  • Brazil nuts-6-8 nuts
  • Brown rice-1 cup cooked
  • Tuna-3 ounces
  • Chicken-3 ounces
  • Eggs-1 large
  • Beef-3 ounces
  • Milk-1% 1 cup
  • Carrots-1 cup raw
  • Oatmeal-1 cup
  • Lettuce-1 cup
  • Lentils-1 cup

If you are going to supplement Selenium, the dosage for adults is 55 mcg.  This mineral can be toxic at higher dosages. Do not go above 250 mcg.  I recommend consuming selenium through food and not taking added supplements.  This is an important nutrient to add to our diet for overall health and there are many yummy options.

Vegetable Fried Rice

From: EatingWell Magazine, April/May 2006

Nothing could be easier than this light version of fried rice. We’ve used instant brown rice, but if you have leftover cold rice or can pick some up at a Chinese restaurant on the way home, use that instead and skip Step 1.


Ingredients2 servings

  • 2 tablespoons rice vinegar
  • 1 teaspoon toasted sesame oil
  • Hot red pepper sauce, to taste
  • 1 cup instant brown rice
  • 1 cup vegetable broth
  • 2 eggs, lightly beaten
  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 1 medium red bell pepper, thinly sliced into 1-inch pieces
  • 4 scallions, cut into 1-inch pieces
  • 4 teaspoons reduced-sodium soy sauce
  • 1 tablespoon minced fresh ginger
  • 6 ounces asparagus spears, trimmed and cut into 1-inch pieces (about ½ bunch)

May we suggest

365 Everyday Value® Large White Eggs

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  • Active

40 m

  • Ready In

40 m

  1. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.
  2. While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
  3. Heat canola oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.


Nutrition information


  • Serving size: 2 cups
  • Per serving: 360 calories; 14 g fat(2 g sat); 6 g fiber; 46 g carbohydrates; 14 g protein; 94 mcg folate; 186 mg cholesterol; 5 g sugars; 2,778 IU vitamin A; 85 mg vitamin C; 70 mg calcium; 3 mg iron; 767 mg sodium; 446 mg potassium
  • Nutrition Bonus: Vitamin C (142% daily value), Vitamin A (56% dv), Folate (24% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1½ fat