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Conscious Cooking: Selenium Rich Foods to Stock your Kitchen With!

Updated: Jun 14, 2022

Today’s blog talks about Selenium, a lesser-known nutrient present in foods that offer a plethora of essential nutrients for our body. It is known for having powerful anti-oxidants and is known to help improve cardiovascular health and fertility. It is also proven that it helps the body by protecting it from free radicals (free radicals are unstable cells that increase cancer risk in our body). For adults, 55 mcg and for children, 30 mcg are the ideal intake.

In the Indian diet, the food sources rich in selenium are beans, brown rice, bananas, and cottage cheese. At Sortizy, we strive to help you reach your ideal health by prioritising recipes according to your dietary needs, budget and available ingredients. This article covers readily available ingredients and healthy recipes you can make with it because we want you to be the best version of yourselves. Listed below is a curated list of recipes and the benefits of every ingredient to make it easier for you to make conscious choices while following your ideal diet. Happy and healthy cooking!

1. Barley

Barley or jau in Hindi is a staple grain found abundantly in India, which helps prevent having gall bladder stones (Gallstones) and is rich in both soluble and insoluble fibres, which improve digestion. It may also help improve heart health and may help reduce cholesterol. On Sortizy, you can exclusively search recipes with Barley as an ingredient to take benefits to a higher level. A formula which we recommend is Vegan Barley Soup. This recipe by Sunera kitchen on Sortizy is healthy, nutritious and tastes great. Ideally recommended to be eaten during the fall and winter season, this hearty soup is ideal for getting rid of unhealthy weight while also being vegan! Click on the link below to avail the delicious recipe!

2. Broccoli

Broccoli is a green coloured ingredient that closely resembles the shape of a mini tree. A nutritional powerhouse is abundant in vitamins, minerals, fibre, and antioxidants. People can eat broccoli both cooked and raw, where steaming as a form of cooking has shown the most negligible adverse effects in altering the nutrient composition. A recipe which we recommend is Veg Talumein Soup. This recipe by Swadisht Delights is a powerhouse. A vegetable-packed recipe, this noodle and Chinese condiments combo is a tasty treat for anyone who is slightly fussy about making healthy choices. To avail of the recipe, click on the link below and watch this become a popular soup/entrée course at your house!

3. Chia Seeds

Chia Seeds are believed to be originated from Central America, where historically, they used this ingredient for medicinal purposes, cosmetics, rituals and even in their diets! Being highly rich in bone health like calcium, magnesium and potassium, it has the potential to improve bone density, reduce blood sugar levels and is super easy to incorporate into your diet! This recipe of High-Protein Stovetop Chocolate Chia Seed Oats by Running on real food on Sortizy is the perfect breakfast recipe you were looking for this week. This protein-packed meal is filled with anti-oxidants and the healthy fats you need to kick-start your morning with a taste similar to that of chocolate pudding! Best served cold, watch this become an essential in your diet! Get the recipe now by clicking on the link below!

4. Egg

Rejoice eggetarians! Egg carries a significant amount of selenium which is essential for our body to regulate thyroid and improve fertility. With the maximum nutrient concentration in the yolk, people looking to control their cholesterol intake can take advantage of egg whites, which also offer selenium, albeit in small amounts. This recipe of Healthy Spinach Scrambled Eggs by The Spruce Eats on Sortizy gives you a nutritious egg recipe that is easy to make and great to taste while also being super keto-friendly! Spruce up the recipe by adding parmesan, spinach and onions. Click on the link below and avail of the recipe. Happy and Healthy Creating!

5. Rice

For people with allergies to wheat or Celiac disease, rice is a healthy alternative to incorporate into your diet, which is also gluten-free. The brown variety of rice offers a higher amount of selenium than its white counterparts. This Mediterranean Brown Rice Salad recipe by Recipetineats on Sortizy is filled with nutrient-packed ingredients like Brown rice, fresh green vegetables, and the fantastic taste of Dijon mustard, which will help you stay energetic in your daily routine. Eat it as a meal or serve it as a side dish; the choice is yours! Click on the recipe below through the link and enjoy a step-by-step procedure to cook at your own pace!

6. Chicken Breast

Chicken breast and other forms of meat are excellent sources of lean protein. Ideally suited for weight loss and muscle weight maintenance, regular intake of the chicken breast offers a fantastic amount of selenium for the nourishment of the body. If the skin of the chicken breast is kept intact, the intake of selenium and other essential nutrients will be relatively higher than if consumed minus the skin. Keeping these facts in mind, this recipe of the baked chicken breast by Primavera Kitchen on Sortizy is light on spices and oil while also highly budget-friendly. Serve it as a main course with an optional side of steamed vegetables for a healthy and filling meal. Click on the link below to get the recipe and cook up a healthy and wholesome meal!

7. Sunflower Seeds

Sunflower Seeds can serve as an ingredient and a tasty snack by themselves! Rich in vitamins, minerals, and antioxidants, sunflower seeds are an excellent source for healthy nails, skin, hair, and cholesterol reduction. An ideal consumption of sunflower seeds is not more than 30 grams per day. This Sunflower Seeds Energy Balls recipe by Running on Real Food on Sortizy gives you a healthy dose of sweet energy bites made of sunflower seeds and dairy-free chocolate. Serve it as a side snack for the lunchbox or revamp your trail mix for the road trip. The choice is yours! Click on the link below to avail the recipe and watch it become a family favourite!

8. Oatmeal

Oatmeal, a renowned superfood, is also believed to be rich in selenium. With a proven ability to reduce the wrong type of cholesterol, it also has other helpful properties like lowering blood sugar levels, being rich in antioxidants and promoting healthy bacteria. It also gives your stomach the sense of being full, which helps you manage your weight. While Oatmeal is primarily eaten in a sweet form, we can also give it a twist of Indian spices to make healthy eating suited to our tastes and preferences. Finally, we bring to you this recipe of Vegetable Masala Oats by Sonali’s Recipes on Sortizy. A delectable Indian style Oats Porridge gives you a healthy and complete breakfast to kickstart your mornings! This meal is served hot, ensuring you indulge in tasty eating without the guilt! Click on the link below to avail the recipe and start cooking!

9. Pork

Lean pork is an ingredient rich in selenium and is also made up of protein. It contains all the necessary amino acids for body growth and is especially beneficial for muscle gain and recovery amongst athletes, body-builders and patients. Pork is a rich source of essential vitamins and minerals like Vitamin B6 and B12 and minerals like Selenium, zinc and thiamine. At Sortizy, we bring you this fantastic Pork Vindaloo recipe by Master Chef Mom, a traditional Goan pork curry that is spicy and irresistible to your taste buds. It is a recipe you shouldn’t miss to try out on, so click on the link below and watch this become a classic!

10. Bananas

Although Bananas as fruit have a very minimal amount of selenium in them, they are still a vital source of the trace mineral. It contains fibre, potassium, folate and antioxidants, which are essential for the healthy growth of the body. For an optimum intake of the trace mineral, we recommend you pair it with other rich sources like milk, yoghurt or protein. We at Sortizy bring Healthy Banana Yogurt Protein Shake by Fit Foodie Finds. Enriched with great taste and protein, this drink is an excellent fuel for the body as a sweet treat or a post-workout drink. Best served chilled with some ice cubes. Click on the link below to avail the recipe and say hello to freshness!

In conclusion, selenium is an essential trace mineral that offers a plethora of nutrients, essential vitamins, and minerals vital for healthy functioning. We at Sortizy always prioritise your health and work actively alongside health-conscious brands and home chefs so that you can get the desired health you always wanted. To gain more information about nutrition, recipes and brands, follow us on LinkedIn, Instagram and Facebook to never miss an update and stay ahead of others with health-conscious recipes in your pocket. With Sortizy, say hello to a healthy you!

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