Which minerals enhance selenium absorption?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Essential nutrients greatly enhance the absorption of the selenium you take in. Vitamin C changes the selenium of plants into a form that your body can better absorb. Healthy fats facilitate the easy passage of selenium through the intestinal walls. Sulfur compounds in garlic activate selenium enzymes. I have seen the selenium levels improve by 30% in clients using these pairings.
Breakfast Boosters
- Brazil nuts with orange slices
- Scrambled eggs with bell peppers
- Oatmeal with pumpkin seeds and kiwi
- Avocado toast with sunflower seeds
Lunch Enhancers
- Tuna salad with lemon and olive oil
- Mushroom stir-fry with garlic and onions
- Chicken salad with avocado dressing
- Lentil soup with selenium-rich vegetables
Dinner Synergy
- Grilled salmon with garlic butter
- Shiitake mushrooms sautéed with onions
- Egg fried rice with bell peppers
- Beef and broccoli with sesame oil
Selenium is converted to a highly absorbable selenite form by vitamin C. The process occurs during the digestion of citrus fruits. When oranges are eaten with Brazil nuts, absorption is optimally increased by 40%. Foods rich in vitamin C should be consumed within 30 minutes of taking selenium.
Healthy fats transport selenium through the intestinal membranes. Monounsaturated fats, such as those found in avocados, work especially well for this purpose. Adding olive oil to foods containing selenium will improve absorption by 30%. It is best to avoid adding saturated fats when consuming selenium-rich foods, as these fats can impede mineral absorption.
Sulfur-containing compounds induce glutathione enzymes that use selenium. Garlic and onions deliver these important compounds. By cooking mushrooms with garlic, the bioavailability of selenium increases by 25%. Raw garlic is far more active than cooked garlic.
Synergistic action of proteins enhances selenium metabolism. Amino acids in eggs and fish are required for the incorporation of selenium into enzymes. By combining tuna with eggs, I create a forceful delivery of selenium. I design meals for patients suffering from this deficiency with these combinations.
Practical application refers to minor adjustments to meals. Add bell peppers to egg dishes. Use garlic when sautéing mushrooms. Dress salads with lemon-olive oil. Each of these small adjustments significantly enhances selenium utilization, without the need for supplements.
Read the full article: Top 10 Selenium Rich Foods
