What Foods Should I Eat to Supplement Zinc and Selenium?

The human body requires a large amount of trace elements, and maintaining each element within a reasonable range is essential for maintaining health. However, some people may develop zinc and selenium deficiencies due to food preferences, picky eating habits, or regional dietary cultures. In such cases, it is necessary to supplement zinc and selenium. Zinc supplementation can be achieved by consuming foods rich in zinc, such as shellfish, nuts, and meats; while selenium supplementation involves eating selenium-rich foods like animal organs and eggs.

Zinc is primarily found in animal-based foods. However, in plant-based foods, the presence of oxalic acid and phytic acid can interfere with absorption. Regular consumption of highly processed foods can also lead to excessive zinc loss. Shellfish, red meats such as beef and lamb, and animal organs are excellent sources of zinc. Oysters are particularly known as a king of zinc supplementation. Additionally, dried fruits, cereal germs, and wheat bran are also rich in zinc. Cheese, shrimp, oats, peanut butter, and peanuts are good sources of zinc. However, excessive processing can lead to zinc loss, as seen in the case of wheat being processed into refined flour, where approximately 80% of the zinc is removed.

1. Animal organs and pork contain numerous trace elements, including selenium. While they can be used to supplement selenium, excessive consumption of animal organs is not recommended for health reasons. Pork, a common food item, also contributes to selenium intake. However, individuals with sensitive stomachs or those on a diet should consume pork in moderation due to its unsaturated fat content.

2. Eggs are a rich source of selenium and are widely available. While they contain high cholesterol levels, which can help prevent thrombosis, individuals with high cholesterol should limit their intake of egg yolks.

3. Garlic, a vegetable and seasoning, is also rich in selenium. Consuming garlic can help eliminate free radicals in the body, delaying aging and even exhibiting anticancer properties. However, it should be avoided by individuals with liver conditions. Therefore, it is essential for everyone to choose selenium-rich foods based on their individual circumstances rather than blindly consuming them.

For individuals with bone and joint issues, selenium supplementation is often necessary. Selenium has a significant impact on our lives and health, helping to prevent various diseases. Therefore, more and more people are emphasizing the importance of selenium supplementation.