Selenium is known as a "longevity element", and most foods rich in selenium have anti-cancer and anti-aging effects. Many studies have shown that moderate intake of selenium also has a certain effect on the prevention of heart disease, cerebrovascular diseases, etc. As we age, many people will experience memory loss, immunity decline, etc., and appropriate dietary supplementation of selenium is of great significance to maintain health. Today, this article will recommend 4 kinds of selenium-rich dishes for you, which are very suitable for middle-aged and elderly friends!
The first type: duck eggs
The selenium content in duck eggs is much higher than that of eggs, and 100 grams of duck eggs contain 69.1 micrograms of selenium, which is equivalent to 5 times that of 1 egg. The selenium in duck eggs is mainly in the form of organic selenium, which has high bioavailability and can provide selenium to the human body well.
In terms of nutrients, duck eggs have higher protein, fat, vitamins and minerals than eggs, and cholesterol is relatively low. The amino acid composition of duck egg protein is more reasonable, which is more conducive to the utilization and absorption of the human body. In addition, duck eggs are rich in unsaturated fatty acids, which are also not available in eggs.
Eating duck eggs is very beneficial to the cardiovascular, nervous and immune systems, and has an important health care effect on the prevention of cardiovascular and cerebrovascular diseases. There are many ways to cook duck eggs, you can choose braised eggs, scrambled eggs, fried eggs and other ways to eat, the taste is delicious, suitable for all ages. It would be great if you had ducks at home and could get fresh duck eggs yourself. Whether it is middle-aged and elderly people or friends of other ages, it is recommended to consume it in moderation.
The second type: sea bass
Sea bass is not only delicious, but also very nutritious. 100 grams of sea bass meat contains 81.8 micrograms of selenium, which is almost twice as much as other freshwater fish. In addition, the skin and bones of sea bass are also rich in selenium. Therefore, sea bass can be described as a "rich mine" of selenium.
Sea bass has a delicate flesh and evenly distributed fat, making it ideal for a variety of cooking techniques. You can steam the sea bass to retain the freshest original flavor, or you can braise it to enhance the taste, and it is delicious to make fish fillets and fish balls. The skin and bones of the sea bass will also dissolve the nutrients when boiling the soup, so it is recommended that everyone eat the sea bass cleanly and try not to waste it.
Sea bass is rich in unsaturated fatty acids, which help lower cholesterol levels and protect the cardiovascular system. The protein and minerals in sea bass are also beneficial in preventing osteoporosis. Therefore, sea bass is really a kind of food that combines brain, heart and aphrodisiac. If middle-aged and elderly friends regularly eat sea bass, it will be of great help to the health of various body systems.
The third type: asparagus
Asparagus is an extremely selenium-rich food, with 72 micrograms of selenium in 100 grams of fresh asparagus. At the same time, asparagus itself is also a high-fiber, low-fat, low-calorie high-quality vegetable, rich in nutrients, rich in vitamin C, vitamin E, potassium, etc. In addition, asparagus is rich in an antioxidant called ferulic acid, which has a unique effect on fighting cancer cells and preventing cardiovascular and cerebrovascular diseases.
There are many ways to cook asparagus, stir-fried, braised and cold salad are all delicious. Middle-aged and elderly people often eat asparagus, which can not only supplement selenium, but also obtain rich dietary fiber, which helps to promote intestinal peristalsis. If you eat grilled asparagus, be careful not to add too much salt and oil, and try to maintain the natural and tender taste. In short, asparagus is a delicious and nutritious health food, which is very suitable for middle-aged and elderly people.
Fourth: shiitake mushrooms
Shiitake mushrooms also contain a certain amount of selenium. 100 grams of fresh shiitake mushrooms contain 9.1 micrograms. Although the total amount is not as large as the foods introduced above, shiitake mushrooms are consumed in large quantities, and regular consumption can also provide more selenium. In addition, shiitake mushrooms also contain a variety of essential nutrients such as phospholipids, amino acids, vitamin D, and potassium.
The taste of shiitake mushrooms is tender and smooth, and when middle-aged and elderly people have poor appetite, making a bowl of light shiitake mushroom soup can also play an appetizing role. Dishes such as braised shiitake mushrooms and stewed pork trotters with shiitake mushrooms are also very good. Therefore, shiitake mushrooms can be described as a nutritious and appetizing food. Middle-aged and elderly friends can effectively supplement selenium and other important nutrients by eating shiitake mushrooms, which is very good for health.
Duck eggs, sea bass, asparagus, shiitake mushrooms and other foods are all high-quality ingredients rich in selenium. If middle-aged and elderly friends can eat these foods regularly, they can not only obtain selenium, but also protein, fat, vitamins, minerals and other nutrients through food. The combined effect of these nutrients can enhance the body's immunity and antioxidant capacity, effectively prevent cardiovascular and cerebrovascular diseases, protect the nervous system, and delay the aging process. Therefore, these 4 foods rich in selenium can be described as the best health food for middle-aged and elderly people. When you are cooking, you can often add these ingredients to make your home-cooked dishes richer and your health can be effectively maintained!