Type of minerals in food that help to Reduce your cancer risk

There’s one mineral that’s crucial to cutting your cancer risk , Deficient in this mineral makes you more susceptible to colorectal, prostate, lung, bladder, skin, esophageal and gastric cancers

The cancer-crushing mineral is selenium. And it’s such a powerful cancer-fighter because it’s a potent antioxidant that helps repair your DNA, maintains healthy cells and keeps your endocrine and immune systems running like well-oiled machines. If you get enough selenium, it will protect you from thyroid disease, cardiovascular disease and cognitive decline too.

According to American Journal of Clinical Nutrition found that high levels of selenium in your blood can decrease your risk of liver cancer.

Researchers from the Charité Hospital in Berlin followed a cohort of 477,000 study participants, specifically picking out participants who developed liver cancer after 10 years. They compared the bloodwork of people in the cohort who developed liver cancer to those who didn’t. And they made one shocking discover

People with the lowest levels of selenium were five to 10 times more likely to develop liver cancer.

The FDA recommends 55 micrograms of selenium per day.  But you can safely take up to 200 mcg. Just don’t take any more than that. Vitamin E can help increase the absorption of selenium

The best dietary sources of selenium adumbrated below:

Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

Brazil Nuts
Sunflower Seeds
Fish (tuna, halibut, sardines, flounder, salmon)
Shellfish (oysters, mussels, shrimp, clams, scallops)
Meat (Beef, liver, lamb, pork)
Poultry (chicken, turkey)
Mushrooms (button, crimini, shiitake)
Grains (wheat germ, barley, brown rice, oats)

Food Serving Selenium (μg)
Brazil nuts (from selenium-rich soil) 1 ounce (6 kernels) 543.5*
Tuna (yellowfin, cooked, dry heat) 3 ounces 92.0
Oysters (Pacific, raw) 3 ounces 65.4
Clams (mixed, cooked, steamed) 3 ounces 54.4
Halibut (Atlantic and Pacific, cooked, dry heat) 3 ounces 47.1
Shrimp (cooked, steamed) 3 ounces 42.1
Salmon (Chinook, cooked, dry heat) 3 ounces 39.8
Noodles (egg, cooked, enriched) 1 cup 38.2
Crab (queen, cooked, steamed) 3 ounces 37.7
Pork (lean, tenderloin, cooked, roasted) 3 ounces 32.5
Beef (lean, plate steak, cooked, grilled) 3 ounces 30.6
Chicken (light-meat, cooked, roasted) 3 ounces 25.8
Rice (brown, long-grain, cooked) 1 cup 19.1
Sunflowers seed kernels (dried) ¼ cup 18.6
Whole-wheat bread 2 slices 16.4
Milk (fat free or skim) 8 fluid ounces (1 cup) 7.6
*Above the tolerable upper intake level (UL) of 400 μg/day.

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