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Foods High in Selenium & Zinc

by Joshua Duvauchelle Google

Overview

Your body requires trace minerals like zinc and selenium for proper health and functioning, according to the University of Delaware Cooperative Extension, or UDCE. The UDCE notes that you can get these minerals through a variety of foods in your diet. The next time you go grocery shopping, add some of these mineral-rich foods to your list for a boost in zinc and selenium.

Beef

Beef meat contains both zinc and selenium, according to the U.S. Office of Dietary Supplements. A typical 3-ounce serving of beef nets you 35 micrograms of selenium, which the office states is approximately 50 percent of your daily value. Meanwhile, the same amount of beef gets you approximately 8.9 milligrams of zinc, or 59 percent of your daily value.

Pork

The Linus Pauling Institute at Oregon State University recommends eating pork, such as pork chops or lean ham, as a rich source of minerals. A 3-ounce serving of pork typically gets you 35 micrograms of selenium, according to the institute, and 2.2 milligrams of zinc.

Fish

Fish holds varying levels of zinc and selenium and come highlighted by the U.S. Office of Dietary Supplements as a good source of these minerals. Exact mineral values vary depending on the type of fish you eat. The office specifically recommends tuna for selenium, with a 3-ounce serving of the fish offering 63 micrograms, which is 95 percent of your daily needs. The same amount of tuna yields 0.41 milligrams of zinc, according to the national nutrient database by the United States Department of Agriculture.

Milk

Down a glass of chilled milk and the Linus Pauling Institute reports you'll get a healthy boost of minerals beyond just calcium. An 8-ounce serving provides approximately 5 micrograms of selenium and 1.8 milligrams of zinc, according to the Institute.

Crab

Crab meat, often viewed as a delicacy, is rich in selenium and zinc. The Linus Pauling Institute reports that a 3-ounce serving of this shellfish provides 41 micrograms of selenium and 4.7 milligrams of zinc. Just don't dip your crab in too much butter, a traditional crab condiment that's high in fat and calories.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.