Boost Your Health with These Top 20 Selenium Rich Foods

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health. Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on. Originally, this post was to be the Top 10 Selenium Rich Foods. To help you make the most of this essential mineral, I’ve extended the search and scoured the web to compile a list of the Top 20 selenium rich foods that are wheat free, primarily low-carb and commonly available in a variety of countries (not all sources are widely available), complete with their respective selenium content. Including these delicious options in your diet can lead to a more vibrant and balanced life.

Individual nutritional values may vary. This depends on the geographic location and environmental conditions of the food source and cannot be 100% consistent. Scientific analysis / detection of nutrients in food sources may also have slight variances in the nutritional values.

Additionally, I have categorised the Sources of Selenium into the following groups :

  • Nuts and Seeds
  • Fish and Shellfish
  • Meat
  • Additional Sources

Selenium Rich Foods : Nuts and Seeds

1. Brazil Nuts

Brazil nuts are the reigning champions of selenium. Just 1 Brazil Nut provides your recommended daily intake of 55mcg selenium [1]. 100g of Brazil nuts provide 1920mcg Selenium / 100g. This equates to : 3491% Daily Value

selenium-rich foods: brazil nuts are an excellent source of selenium.

A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction
in inflammation and markers of oxidative stress.
” [1]

A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.

The findings of another 8-week-long study showed that taking a 200-mcg selenium supplement reduced insulin levels and improved insulin sensitivity in people with type 2 diabetes and coronary heart disease. The researchers also reported increased antioxidant capacity in the body. Enjoy them as a snack or sprinkle them on salads for a delicious and nutritious boost.

2. Sunflower Seeds

Not just delicious, sunflower seeds are also rich in selenium. 1 oz Sunflower seeds provide 32% of the RDI [3]. 100g Sunflower seeds provide 80.4mcg Selenium (146% Daily Value)

selenium rich foods include sunflower seeds

Sunflower seeds are also rich in Vitamin E providing 37% of the RDI. Sunflower seeds also provide [3]:

Zinc: 10% of the RDI (Recommended Daily Intake)
Copper: 26% of the RDI
Manganese: 30% of the RDI
Folate: 17% of the RDI
Pantothenic acid: 20% of the RDI

Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.

Sunflower seeds can be enjoyed as a standalone snack or sprinkle them onto yogurt, in smoothies, or over your morning cereal. Interestingly, when sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores. [3]

Selenium Rich Foods : Fish and Shellfish

3. Yellowfin Tuna

Yellowfin Tuna is another excellent source of selenium providing approx 92mcg Selenium per 3oz serving. Yellowfin tuna is a valuable addition to any healthy eating / weight loss diet. Its high protein content supports muscle preservation and satiety – crucial for effective weight management. This fish is also rich in omega-3 fatty acids, which aid in metabolic health and reducing inflammation which helps with fat loss. Yellowfin tuna is a source of essential vitamins like B12, (helps boost energy metabolism) and minerals like selenium – beneficial for thyroid function.

selenium rich foods include yellowfin tuna

Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet.

Yellowfin tuna also provides 24 percent of the DV for phosphorus — 236 mg and 375 mg of potassium which contributes 11 percent to the recommended daily intake for Potassium [2].

Not only a fantastic protein source, yellowfin tuna is a selenium rich food also brimming with proteins and essential fats. Grill or sear this fish for a delightful addition to your weekly menu.

Yellowfin Tuna is an excellent source of healthy nutrition and can be grilled, fried, served in a salad or with a variety of nutritious low carb vegetables for a very healthy meal. By incorporating yellowfin tuna into a balanced eating plan, you can support your weight loss goals while benefiting from its valuable nutrients.

[Note of Caution : Due to their long lives, Tuna can be higher in levels of Mercury absorbed from the ocean and the fish they eat. Enjoy tuna but be cautious of this Mercury which can cause brain damage.]

4. Mackerel (Atlantic)

Atlantic mackerel is a nutrient-rich fish that offers excellent benefits for health and weight loss. It’s an exceptional source of high-quality protein – essential for
muscle maintenance and preservation. Mackerel can also aid in appetite control, aiding in weight management. Its omega-3 fatty acids, especially EPA and DHA, promote metabolic health and reduce inflammation (one of the primary causes of weight gain). Additionally, mackerel provides crucial vitamins like B12 for energy metabolism and selenium for thyroid function. Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients.

Selenium rich foods include atlantic mackerel

Mackerel (Atlantic) provides 51.6mcg Selenium per 100g [12].

Additionally, Mackerel also provide a wide variety of nutrients including 23.8 g Protein, Og carbohydrate, 401mg Potassium, 97mg Magnesium, 278mg Phosphorous, 18 amino acids and essential fatty acids including Omega 3.

Atlantic Mackerel also provide 18 Amino acids – essential for a variety of physiological processes.

Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients for healthy living and weight management. Mackerel, one of my personal favourites is delicious when simply filleted fresh and pan-fried in butter with a little lemon juice.

5. Herring (Atlantic)

Herring is an excellent source of selenium -1OO-grams of fillet provides 46.8 mcg (85% DV). A 143-gram fillet provides 122% of the daily value of Selenium (supporting thyroid health). Abundant in protein, herring aids in muscle generation and maintenance while also curbing hunger (vital for successful weight management).

herring are also a selenium rich food

Rich in omega-3 fatty acids, including EPA and DHA, Herring can foster a healthy metabolism and help to reduce inflammation.

Herring also provides essential vitamins like B12, essential for energy metabolism.

While herring is not a personal favourite, herring is a fantastic choice for those seeking weight loss or for weight management. Embracing herring in your well-rounded diet can effectively bolster your overall health while contributing to any weight loss endeavors.

6. Salmon (Atlantic Farmed and Wild)

Atlantic salmon is a nutritional powerhouse, offering an array of health benefits. Rich in high-quality protein, it supports muscle development and aids in satiety, beneficial for weight management. Atlantic Salmon provides 75-85%* DV Selenium depending on source (farmed or wild). Consuming this fish provides a balance of essential proteins, healthy fats, and essential nutrients, making it an exceptional choice for overall well-being.

selenium rich foods include atlantic salmon

*Farmed Atlantic Salmon provides 41.4 mcg (75% DV) Selenium.

Wild Atlantic Salmon provides 46.8 mcg (85% DV).

The significant omega-3 fatty acid content, particularly EPA and DHA, promotes cardiovascular health, reduces inflammation, and supports brain function.

Salmon is a powerhouse of beneficial nutrition including anti-inflammatories and anti-oxidants like Selenium. Salmon can be enjoyed in many ways – pan fried, smoked and baked to name but a few. Whole salmon cooked and presented on a platter is a delight to see.

7. Swordfish

Swordfish is exceptional for its selenium content providing 68.5 mcg (125% DV) per 100g portion and is a remarkable addition to a healthy diet, offering a variety of health benefits.

swordfish are another selenium rich food

In addition to the substantial selenium content, Swordfish is rich in omega-3 fatty acids, specifically, EPA and DHA. Omega-3 fatty acids aid in cardiovascular health, reduce inflammation, and support cognitive function.

Its generous protein content supports muscle growth and appetite control, which is advantageous for weight management. Incorporating swordfish into your diet provides essential proteins, healthy fats, and crucial nutrients, making it a valuable choice for overall wellness. The flesh in swordfish is white, firm and arranged in a circle within the fillet. My first encounter of eating Swordfish was on holiday in Malta. Swordfish is excellent barbecued but equally pan fried in butter.

8. Snapper

Snapper is a valuable inclusion in a balanced diet, presenting an array of health advantages. Snapper also boasts significant selenium levels providing 49 mcg (89% DV) per 100g portion. Selenium rich, Snapper (with its delicious white flaky flesh), could be a pivotal fish in your healthy eating / weight loss endeavours. Its Selenium content is recognised recognized for its antioxidants, bolstering immune function and thyroid well-being.

snapper are another selenium rich food

With its notable protein content, it aids in muscle upkeep and appetite regulation, promoting effective weight management. The considerable presence of omega-3 fatty acids, including EPA and DHA, contributes to heart health, inflammation reduction, and cognitive support.

Integrating snapper into your dietary choices delivers essential proteins, beneficial fats, and vital nutrients, making it a smart choice for overall health enhancement. My first introduction to Snapper was in a Chinese dish with it being steamed whole with a small variety of vegetables.

9. Oysters

Oysters (like them or not) are another superfood rich in a variety of essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides 56% Daily Value for Selenium [6].

selenium rich foods include oysters.

Oysters also provide a MASSIVE 555% of the Daily Value intake of ZINC ( a potent antioxidant),  538% of the DV of Vitamin B12, and 493% of the DV of Copper!

These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes [6].

Not sure about fresh oysters? Smoked Oysters are also available and are delicious – I know! So next time you’re out for a nice meal at the seaside or your favourite seafood restaurant, try sharing a plate of oysters or a seafood platter with Lobster, Languistine, Scallops and Oysters for a true seafood treat bursting in proteins, vital vitamins, minerals and antioxidants!

10. Clams

Clams are a fantastic addition to any healthy eating / weight loss-focused diet due to their low calorie and fat content, making them a great source of high-quality protein. What truly sets them apart is their impressive selenium content – Clams provide 64 mcg (116% DV) Selenium per 100g. Just 3oz (85-gram) serving provides 99% of the daily value of selenium.

selenium rich foods include clams.

With their delicious flavour and dense nutrient profile (including the powerful antioxidant selenium which helps maintain the thyroid and fuel metabolism) clams could be a prime mover for your health and any weight loss endeavours.

Selenium, a vital trace mineral, plays a pivotal role in supporting a healthy metabolism and thyroid function. Furthermore, it acts as a powerful antioxidant, helping to protect cells from oxidative stress.

Incorporating clams into your meals not only provides a delicious and satisfying option but also ensures you’re benefiting from this essential nutrient. Make clams a regular part of your weight loss journey to promote overall health and vitality. Clams can be eaten in a variety of ways. A popular choice for many is Clam Chowder (a rich and hearty white stew made with clams). Alternatively, the can be pan-fried in butter with a little lemon juice or garlic butter.

11. Lobster

Lobster is an excellent choice for individuals focusing on weight loss, as it offers a delectable, low-calorie protein source. This nutrient-packed seafood is not only satisfying but also a great addition to a balanced diet.

Lobster : another selenium rich food

Rich in vital nutrients with that delicious and exotic appearance and delicate flesh, Lobster should form part of your healthy eating diet. Lobster provides numerous essential vitamins and minerals including a Whopping 73.1 mcg (133% DV) per 100g Selenium.

Including lobster in your weight loss plan not only enhances the flavor of your meals but also ensures you’re reaping the benefits of this essential nutrient. Prioritize lobster for a delicious and nutritious approach to weight management.

My personal favourite is the tail – delicious cooked in a variety of meals – steamed, pan fried, or baked (Lobster Thermidor is a delicious dish as is Lobster Mornay, albeit somewhat outdated).

12. Octopus

Surprisingly, Octopus is also rich in selenium (amongst other vital nutrients) and provides 89.6 mcg (163% DV) Selenium per 100g. Octopus is a superb choice for those seeking weight loss, offering a lean and flavorful protein source. It’s a nutrient-rich seafood that’s not only delicious but also highly nutritious.

octopus are yet another selenium rich food

Just 3oz of Octopus (85-gram) offers 139% of the daily value of Selenium.

Incorporating octopus into your weight loss regimen not only adds variety to your meals but also ensures you’re benefiting from this essential nutrient.

My first try of octopus was on holiday in Malta. I asked the waiter for something local – he offered a pasta bake with tomatoes and a variety of locally sourced seafood. I can honestly say it was delicious! The octopus was soft and delicate – not chewy as I imagined. Pleasantly surprised is an understatement!

As an alternative, try a refreshing octopus salad with mixed greens, cherry tomatoes, red onion, and a zesty vinaigrette for a satisfying and nutritious meal that supports your weight loss goals.

Selenium Rich Foods : Meat

13. Turkey

Turkey, as with most poultry (especially free range / pasture fed) are healthy sources of many nutrients – not just protein. Turkey also provides a healthy dose of 17mcg Selenium per 100g roasted with skin on [4]. Turkey also provides 31.9g protein per 100g serving (roast with skin on). Roast, grill, or include it a fried rice dish or chow-mein for a versatile and nourishing option.

selenium rich foods include turkey.

Tip: When roasting any poultry, place in roasting tin resting on the breast fro 30 – 40 minutes. This allows the fats in the back to soften and run down through the meat into the breast with other juices. Rotate the bird onto its back after 45 minutes (30-40% total cooking time) and continue cooking until the juices run colourless form the thickest part of the joint / breast and the skin is brown and crispy. Cooking the bird this way creates a succulent moist breast full of flavour and prevents food poisoning from raw white meat.

Deliciously festive roast turkey with redcurrants and blueberries. A festive favourite that can be enjoyed as a healthy meal with a selection of low carb root vegetables, greens and carrots for a truly healthy meal.

14. Chicken

Chicken is an extremely flexible meat that can be used in a wide variety of dishes including the traditional roast. In 1x 3oz (85g) portion, Chicken provides 36% of the DV of Selenium in addition to the protein, vitamins and other minerals. For the same size portion, Chicken also provides a health boosting 51% of the Daily Value Niacin [7].

selenium rich foods include chicken which also provide a healthy source of protein.

Chicken, a lean and protein-rich meat, is also a selenium rich food. Roast, pan-fry, grill, or add it to soups for a versatile culinary choice.

Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health [7].

15. Ham

Ham (roast or boiled) is now an excellent meat addition to your healthy eating / weight loss endeavours. Ham used to considered as a “none-lean” source of protein due to the content of saturated fats. However fats have been re-evaluated and are now an essential nutrient for any healthy eating / weight loss diet. Ham also provides a rich source of selenium for thyroid and metabolic health. A three-ounce (85-gram) serving of cooked lean ham leg supplies 77% of the daily value for selenium.

ham is also a selenium rich food

Roast ham can be a valuable addition to a weight loss-focused diet, providing a flavorful and protein-rich choice that’s relatively moderate in calories. This savory meat option offers essential nutrients and versatility in meal preparation. Ham is a great source of proteins and also provides 49.9 mcg (91% DV) Selenium for metabolic health aswell as an immunity boost.

Tip : To incorporate roast ham into your weight loss regimen, explore creative ways to enjoy it, such as roast ham with a fresh salad or fresh vegetables.

16. Pork Chop

Pork chops can be a beneficial inclusion in a weight loss-oriented diet, offering a satisfying and protein-rich option that’s relatively moderate in calories. Pork chops are also rich in Selenium and provide 45.7 mcg (83% DV) Selenium per 100g.

pork chops are a selenium rich food

These meat cuts provide essential nutrients while being versatile and flavorful. Pork also introduces saturated fats into your diet that can improve overall health aswell as boost our weight loss endeavours.

These meat cuts provide essential nutrients (esp protein and selenium) while being versatile and flavorful.

Tip : To integrate pork chops into your weight loss plan, consider grilling or baking them with a selection of vibrant vegetables for a balanced and delicious meal. Pork chops can also served as part of a Mixed Grill with steak, lamb chops and eggs (or any other combination you prefer). Best with a low carb side of salad or green vegetables to reduce the overall carb intake.

17. Kidney (Pork)

Pig’s kidneys can be a valuable addition to a weight loss-oriented diet, offering a unique protein source that’s relatively low in calories. Pork Kidneys provide a Massive 312 mcg (567% DV) Selenium.

pigs kidneys are a selenium rich food that can be used in a multitude of dishes

These nutrient-rich organ meats are not only distinctive in flavor but also hold nutritional benefits.

Notably, pig’s kidneys contain selenium, a vital trace mineral that supports metabolic health and thyroid function, playing a key role in overall vitality.

Pigs Kidneys can be enjoyed in a variety of dishes – from grilled, stir fried, added to stews, meatloafs etc.

To include pig’s kidneys in your weight loss journey, try a kidney stir-fry with colorful bell peppers, onions, and a dash of savory seasoning. This meal offers a balanced blend of flavors while providing essential nutrients to support your goals.

18. Liver (Lamb)

Rich in Selenium, Lambs Liver provides 111 mcg (202% DV of Selenium and can be a valuable asset to any healthy eating / weight loss-focused diet, offering a distinctive and nutrient-rich protein source that’s also relatively low in calories.

lambs liver is a selenium rich food - try stir fried lambs liver

This organ meat is not only known for its unique flavor but also for its nutritional advantages. Notably, lamb’s liver contains selenium, a crucial trace mineral that supports metabolic health and thyroid function, playing a pivotal role in overall wellness.

TIP : To incorporate lamb’s liver into your weight loss journey, consider preparing a flavorful liver and onions dish with a side of steamed vegetables. This meal provides a flavorful and nutrient-dense option to support your weight loss goals. Alternatively, for a softer, more delicate texture, try stir-frying with spring onions for a couple of minutes. Liver is a great food but can be tough if overcooked – hence my suggestion for a quick stir fry as this dramatically reducing the cooking time and results in a delicious, soft and juicy meat.

19. Eggs

Eggs, a nutritional powerhouse, contain selenium too. While not in the higher leagues of selenium rich foods, eggs are still an important and nutritious source of healthy nutrients. 1 Medium egg contains 12mcg (22% NRV) Selenium [5]. 1 Large egg provides 15mcg Selenium. Scramble, boil, or poach them for a delightful addition to your meals.

selenium rich foods include eggs which contain a high volume of other beneficial nutrients

Eggs provide a valuable source of other nutrients too:

Eggs contain 56% NRV for Vitamin B12. Just 2 medium eggs will provide 112% of your Daily Nutritional Value for Vitamin B12. Vitamin B12 boosts the function of Folate (12% from 1 med egg) in cells for energy.

Eggs also provide a valuable source of Biotin (10mcg / 20% NRV) : Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function [5].

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

20. Cottage Cheese (1 cup – 20 mcg)

Cottage cheese is soft, white, and creamy. Cottage cheese is a fresh cheese – it does not undergo an aging or ripening process to develop flavor. While many regard it as “food for old women“, cottage cheese is a very useful addition to the kitchen pantry and your diet. Made from cows milk, Cottage cheese is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties [8].

selenium rich foods include cottage cheese - delicious and nutritious served with strawberries

Creamy and protein-packed cottage cheese is another dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits. Strawberries make an excellent choice to pair with cottage cheese and can even be blended together with a natural Greek yogurt and a dash of vanilla extract for a delicious, summery smoothie!

A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides 19% Daily Value of Selenium [8] and 29% of the Daily Value (DV) Vitamin B12 [8].

Creamy and protein-packed cottage cheese is a dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits.

TIP: Try 4 fresh strawberries with 1 cup of cottage cheese as a delicious and nutritious snack. In a rush? Blend the strawberries and cottage cheese together with~50g Natural Greek Yoghurt and a level teaspoon of Vanilla extract for a quick and delicious healthy smoothie.

Additional Selenium Rich Foods

While the above list represents 20 top sources of selenium, there are additional sources we must also consider. While these may have reduced selenium content, they can provide additional nutrients and so are included in this additional list of selenium rich foods.


Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra (or super) firm. Tofu is also known as bean curd in English [11].

selenium rich foods : tofu cubes in bowl

When prepared with calcium sulfate, Tofu provides 17.4 mcg Selenium per 100g equating to 32% DV.

However, while rich in selenium and being vegetarian, Tofu is made with soy milk. Soy milk (as with many soy based products) is not good for weight loss.

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

Brown Rice (1 cup cooked – 19 mcg)

Whilst many of us are used to seeing and consuming the refined and polished white rice, brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Due to the varying processes through different manufacturers, the levels of nutrition in brown rice vary more than in other foods. White rice typically provides 14% of the DV Selenium vs 27.3% of the DV for selenium in 1cup of Brown Rice [10].

selenium rich foods include brown rice

A nutritious whole grain, brown rice is a valuable source of selenium. Use it as a base for stir-fries, salads, or as a side dish to complement your meals.

However, caution needs to be taken as brown rice is also rich in complex carbohydrates. Carbohydrates in all forms contribute to weight gain unless strictly regulated.

“Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t” [9].

Research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid. 

Selenium in Chia Seeds

Chia seeds are a noteworthy inclusion in a weight loss-centered diet, offering a versatile and nutrient-dense option that’s particularly rich in fiber and healthy fats. These tiny seeds provide a feeling of fullness and sustained energy, making them an excellent addition to support weight management. Chia seeds provide 16mcg of selenium per oz, or about 28% for adults [13].

selenium rich foods include chia seeds

Chia seeds, a healthful alternative to bread, are also a good source of selenium. These tiny powerhouses can be added to smoothies, yogurt, or used as a topping for oatmeal.

To incorporate chia seeds into your weight loss plan, try creating a nutritious chia pudding by soaking them in almond milk overnight and topping with fresh berries. This approach delivers a satisfying and nourishing choice that aligns well with your weight loss objectives.

Shiitake Mushrooms

Incorporating these selenium-rich foods into your daily intake can help you meet your selenium needs, fostering a strong immune system, healthy thyroid function, and overall well-being. Shiitake mushrooms are a popular mushroom variety that offers a good source of selenium providing 65% of the daily value per 145-gram cup serving.

selenium rich foods include shiitake mushrooms

Shiitake Mushrooms can incorporated into many dishes and provide 24.8 mcg (45% DV) per 100g serving for Selenium.

Remember to seek a diverse range of nutrient-dense foods to ensure a balanced diet that covers all essential vitamins and minerals.

Individual selenium requirements may vary based on factors such as age, gender, and activity level. Consult with a registered dietitian or healthcare professional to determine the ideal selenium intake for your specific needs. Relish these delicious foods while prioritizing your health and vitality!

References and Citations

[1] . Medical News Today : Nutrition in Brazil Nuts

[2] Live Strong : Nutrition in Yellowfin Tuna

[3] Healthline : Nutrition in Sunflower Seeds

[4] BBC Good Food : Top 5 Health Benefits of Turkey

[5] Egg Info : Nutrition in Eggs

[6] Healthline : Nutrition in Oysters

[7] Healthline : Nutrition in Chicken

[8] Healthline : Nutrition in Cottage Cheese

[9] Healthline : Nutrition in Brown Rice

[10] Growing Naturals : 11 Reasons Why Brown Rice is Considered a Superfood

[11] Wikipedia : Tofu

[12] US. Department of Agriculture : Nutrition in Mackerel

[13] Super Sage : Selenium in Chia Seeds

Is Cucumber Keto?

is cucumber keto? Cucumbers are low in carbs and high in nutrients.

Is Cucumber Keto? In short, yes – cucumber are a ketogenic food. Cucumbers are considered a keto-friendly food as they are very low in carbohydrates, contain mostly water, fiber and are micro-nutrient dense. In fact, one cup of sliced cucumber contains only 3.8 grams of carbohydrates, with 1.1 grams of fiber, making it a great option for those following a keto diet.

Cucumbers are also a good source of vitamins and minerals, such as vitamin C, potassium, and magnesium, which are important for overall health. However, it’s important to keep in mind that while cucumbers themselves are low in carbs, the same may not be true for dishes or condiments that contain cucumbers, such as pickles or cucumber salad dressings, which may contain added sugars or other high-carb ingredients.

is cucumber keto? Sliced, chunks or slivers. Anyway you like them cucumbers are ketogenic
Fresh Cucumber: Refreshing, Highly Nutritious and Ketogenic

Nutrition in Cucumber

Carbohydrates: 3.8g per cup

Calories : 16 (with peel) per cup

Fibre : 1.1g per cup

Vitamins in Cucumber.

Cucumber is a rich source of Vitamins including :

  • Vitamin A. Required for Sebum production and fro the growth of all bodily tissues.
  • B6 Pyridoxine. Allows body to use and store energy from protein and carbs and helps form haemoglobin.
  • Vit C. Necessary for Immunity. Vit C also contributes to fat burning and building of collagen providing structure for hair and skin
  • Vitamin K. Needed for bone health and for blood clotting.
  • B1 Thiamin. Thiamin regulates appetite and supports metabolism.
  • B3 Niacin. Helps release energy from food and keeps nervous and cardiovascular system healthy.
  • B9 Folate. Necessary for RNA, DNA, cell growth and energy processes of Mitochondria (in fat cells). Folate improves fertility and helps guard against anemia and other serious health conditions including strokes
  • B12. Boosts Folic Acid / Folate Activity
  • B5 Pantothenic Acid, Boosts Energy Creation
  • B2 Riboflavin. Essential for maintaining the body’s basic building blocks

Minerals in Cucumber

Cucumbers contain numerous minerals that are important for maintaining good health. Minerals found in cucumbers include:

  • Calcium. Essential for Bone health.
  • Copper. Helps absorb iron and create red blood cells. Copper also plays a role in energy production, formation of collagen for skin and bone health, guards against cardiovascular disease and osteoporosis and, help guard against Alzheimers Disease.
  • Flouride. Important for tooth and tooth enamel health.
  • Iron
  • Magnesium – Important fro Over 300 enzymatic reactions including metabolism of food, synthesis of fatty acids and proteins. Magnesium can also improve gut health AND reduce feelings of anxiety and depression. Magnesium can also reduce the risk of diabetes
  • Manganese. Essential for bone health (esp when supported by Zinc, Copper and Calcium), Manganese also improves brain and nervous system health. Manganese also supports many enzymatic reactions. Manganese is also part of the Super-Antioxidant Super Oxide Dismutase (S.O.D). Manganese also helps reduce inflammation and can reduce Osteoarthirits pain. Manganese also helps control blood sugar levels and enlarge veins to improve blood flow.
  • Phosphorous
  • Potassium – Helps maintain fluid levels & regulates movement of nutrients through cells. Potassium also protects the heart, helps muscular contractions and nerve cells to respond.
  • Selenium – supports the Adrenal and Thyroid Gland. Selenium helps protect cognition and may also fight Viruses, defend against heart disease.
  • Sodium. Sodium helps conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.
  • and Zinc. Zinc is know for its numerous health benefits: immunity and as an antioxidant. Zincs’ antioxidant properties can fight off cancers, guard against neurodegeneration, cardiovascular disease, diabetes and kidney disease.

Amino Acids in Cucumber

Cucumbers also provide 18 amino acids. Each amino acid brings numerous health benefits on their own. Amino acids can also be used by the body to create the required strains of proteins for the various physiological processes within the body.

These Amino acids include :

  • Alanine,
  • Arginine,
  • Aspartic Acid,
  • Cystine,
  • Glutamic Acid,
  • Glycine,
  • Histidine,
  • Isoleucine,
  • Leucine,
  • Lysine,
  • Methionine,
  • Phenylalanine,
  • Proline,
  • Serine,
  • Threonine,
  • Tryptophan,
  • Tyrosine and
  • Valine.

Is Cucumber Keto?

Cucumber is a HIGHLY Nutritious Fruit containing Vitamin C and a plentiful supply of Essential Amino Acids which can be used by the body to create a variety of proteins. Cucumber is also very low in carbs and Calories making it excellent for the Keto Diet.

Keto Diet Benefits

8 Keto Diet BenefitsHow the Keto Diet Benefits Your Health, Not Just Weight Loss!

Discover the transformative power of the keto diet with these 8 keto diet benefits. One of the most sought-after advantages is weight loss, as the diet’s focus on reducing carbohydrates and embracing healthier fats leads to a naturally slimmer you.

keto diet benefits

If you’ve been considering the keto diet to lose weight and / or improve your health, keep reading – I have taken my studies into the keto diet to its first beginnings as a natural treatment for epilepsy, the nutritional science behind the ketogenic diet, through its many transformative developments and the benefits it has provided to its users.

The keto diet can bring many benefits to your health in addition to weight loss…….

Scientifically proven, the keto diet produces up to three times more weight loss than a high-carb, low-fat alternative.

Beyond shedding pounds, this dietary approach has been shown to reverse Type 2 Diabetes by improving insulin sensitivity, according to research in the “Annals of Internal Medicine.”

Dive into a realm where dietary fats boost overall health, energize your body efficiently, and elevate brain health and cognitive function. Embrace a lifestyle that not only reduces heart disease risk but also challenges conventional beliefs about saturated fat and cholesterol. Uncover the myriad of benefits of the Custom Keto Diet, a holistic approach to health and wellness.

#1: Help You Lose 7-10lbs per Week Naturally (and Keep it Off!)

The keto diet helps you lose weight fast. Many keto dieters report losing 7-10lbs in their 1st week. Many more go on to sustain that loss with the healthy eating and low-carb nature of the diet. The diet helps you lose weight in 6 ways…

Reduce Excess Carbohydrate Intake

Excess carbohydrates are stored around the body in our fat cells – mainly in the abdominal area causing belly fat. Reducing your excess carbohydrate intake reduces the volume of fat stored. Additionally, a high carb / low micronutrient diet has been shown to increase water retention. The keto diet reduces this water retention leading to an initial loss of weight.

Next comes the real transformative process of reducing the stored belly fat with a sustained drop in carbohydrate intake. Now you are using your fat reserves to fuel your daily activities without replacing the stored fat. The increased intake of healthy fats and micronutrients should now begin to take effect on the secondary stage of your transformation in energising your body with an efficient metabolism and regenerative effects of mitochondrial uncoupling boosted by the ketosis.

8 keto diet benefits - lose belly fat
Keto Diet Benefits – Weight Loss, Reverse Diabetes, Improved Mental Health, Increased Energy

Reduce Inflammation

Inflammation is one of the biggest causes of actual obesity. You may be overeating but it is the inflammatory nature of the foods you are ingesting aswell as environmental pollutants that causes the inflammation. Diets rich in inflammatory nutrients give rise to obesity. These inflammatory nutrients in our diets include wheat based products, sugars and toxins created through our own metabolism.

Keto diet benefits - reduce inflammation and reverse many chronic illnesses

Inflammation is also caused through chemicals used in food manufacturing processes and by ingesting environmental pollution – both the air and water we breathe contain toxins and pollutants (primarily man made). Microplastics are now in many sources of sea food caused through plastics and other hydrocarbon based compounds used in various manufacturing processes.

Healing Fats and Micronutrients

There are certain food sources that contain naturally occurring anti-inflammatory nutrients. By increasing your intake of these nutrients, you can reduce the inflammation caused from the toxins and pollution, resulting in a cleaner, more efficient metabolism. This will have a natural weight loss effect while also resulting in better overall health reducing your dependency on medications to control the inflammation and health destroying effects of these toxins.

Keto diet benefits. Mitochondria in the fat cell

These “healing nutrients” (specifically certain saturated fats, vitamins, minerals, amino acids and phytonutrients) heal the body on a cellular level permitting the physiological processes to improve, flush out the toxins, reduce the inflammation and increase your energy levels. Increased energy levels enable us to burn fat more efficiently gaining even more energy enabling you to enjoy a richer, more fulfilling life.

With the necessary micronutrients you can naturally begin to lose the excess weight (or more specifically – fat loss) leading to a naturally slimmer You.

Intermittent Fasting on Keto

Intermittent fasting (I.F) has been shown (and proven scientifically and in real life) to help burn fat fast causing weight loss in a safe and sustainable manner. I.F is essentially taking a longer break from eating than normal.

eg, you have your last meal at 6pm and fast until 9am the following day. This gives you a break (fast) of 15 hrs. After 12 hrs your body will be looking for new sources of energy. By denying fresh intake for a further 3 hrs, you are encouraging your body to use more stored fat and use ketones form your liver as fuel to prevent starvation and to keep the brain and essential bodily functions working.

Intermittent fasting can then be an essential ally in fat burning and weight management. I.F is not difficult – I do it every day occasionally up to an 18 hr fasting window…..

Due to our unique lifestyle (disabled & wheelchair bound partner with a 7 yr old daughter) our meal times have changed to primarily late evenings. Now our main meal is typically 9:30pm onwards in which case I normally fast until 1pm or even 5pm due to workload. This gives me a fasting period of between 15 and 19 hrs without undue health issues. While this may result in a temporary physical and digestive exhaustion – it is easily recovered from with a healthy balanced meal rich in proteins, vitamins, minerals and a small portion of natural carbs”.

By focusing on living as opposed to eating we can pre-occupy our minds and eat when we need tonot when we want to.

Reduce Water Retention

Diets rich in carbohydrates without the necessary micronutrients can cause water retention in the skin and subcutaneous layers giving rise to “puffiness” of the muscular areas.

By removing these excess carbohydrates, many keto dieters report losing 7 lbs of weight in their first 7 days on the diet due to the loss of water retention, reduction of fat storage (low carb intake) and an increase in beneficial macro and micronutrients that enhance fat burning. This is part of the healing processes within the keto diet.

Increased Energy

By reducing the excess carbohydrates and increasing the beneficial nutrients, your body can consume and process the nutrients effectively and efficiently. With increased energy process efficiency comes a revitalised energy supply enabling your to engage more actively in life – enjoying time with the family, having an adventure, participate in sports, enjoy more travel…..

Many more life experiences can be achieved with a healthier body!

With an improved energy process, you can become more energised. An active, energised lifestyle will then encourage your body to burn more fat as energy. As you burn more fat and lose weight, your body mass becomes less of a burden on your physiology (including your heart and cardiovascular systems) enabling you to increase activities further. It is an accumulative process.

Randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.

The keto diet is excellent for losing fat and keeping it off. A meta-analysis of 13 randomized controlled trials concluded that:

Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

More interestingly, further research into “ketogenics” and longevity reveal some very interesting facts and additional benefits in weight loss. Studies reveal that incorporating Intermittent Fasting (I.F) into your daily meal routine can increase fat burning. Incorporating I.F into a ketogenic diet can increase the rate at which you burn excess fat.

Unlocking the Keto Code (Dr Stephen R. Gundry)

In his book Unlocking the Keto Code, Dr Stephen Gundry recalls Many research and medical trials (many performed himself on his own patients). In-depth research revealing that ketones are not just the “fuel of ketosis“, but the catalyst of a much greater benefit – Mitochondrial Uncoupling.

Mitochondrial Uncoupling” is the “vital molecular process that regulates energy creation/consumption and supports health, wellness and longevity”.

In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure and a healthier life.

#2: Boost Brain Function

When going keto, most people experience an improvement in their brain function and mental clarity. Lets face facts here – the ketogenic diet was born out of trials to help children escape the starvation and physical trauma of epilepsy and seizures way back in the 1930’s at the Mayo Clinic. It was developed from dietary trials in a bid to help improve mental stability and has continued to do so in other forms of mental illness.

The high fat/low carb keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. Mitochondrial dysfunction has been linked to depression – people using ketogenic diets are less likely to suffer from depression [1]. Further, people with depression are reported to have higher levels of oxidative stress in their cells (including brain cells)[1]. By introducing higher levels of specific anti-oxidants, a ketogenic diet can reduce this oxidative stress helping to reverse the effects of toxins and oxidants reverting the body’s cells to a healthier state [1] .

Building Blocks for the Brain

Saturated fat is the fundamental building block of brain cells[12,13,14]. In his book “Unlocking the Keto Code“, Dr Stephen Gundry states the brain is made of 60-70% fats while the National Institute of Health (N.I.H) states 50-60% [7,14]. These fats are primarily Omega-3 (35% brain weight [7]) and Omega-6 (D.H.A and A.L.A). Dr Gundry goes on to state “Omega fats are excellent construction material providing the building blocks for new brain cells“. Omega-3 fatty acids including D.H.A ( a form of Omega-3 ) helps with nerve growth while also protecting the brain from traumatic injury [10].

Numerous studies reveal Omega-3 and Omega-6 fats increase learning, memory, cognitive function and well-being and blood flow in the brain [7,8,9]. In a systematic review on the effects of Omega-3 fatty acids on the brain by the Cochrane Library [11], 1319 individuals were studied. Those who took krill oil supplement showed a marked increase in cognitive function than those on M.C.T’s (medium chain triglycerides).

However, M.C.T’s are needed to aid in neuron function

Keto diet benefits. Mitochondria in the fat cell

Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. This aids your mental clarity, memory, and energy levels.

#3: Help Manage or Even Reverse Diabetes

Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin.

Keto Diet Benefits for diabetics - reduced insulin requirements to overcome the carbohydrate content of modern diets. Overweight Diabetic Injecting Insulin
Keto Diet Benefits – Reduced Dependency on Insulin through reduced carbohydrate intake.

Consider the following:

Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. Diabetics require regular insulin injections / tablets to compensate for the carbohydrates consumed. Elevated levels of insulin (aka the fat storing hormone) causes weight gain. The Ketogenic diet naturally reduces carbohydrate intake and increases the volume of beneficial nutrients including Magnesium. Magnesium aids in the synthesis of fatty acids, the transmission of nerve impulses, plays an important role in carbohydrate and glucose metabolism. Studies have revealed that low magnesium intake impairs insulin secretion and lower insulin sensitivity which inherently increases the risk of diabetes. By reducing the carbohydrate intake with the keto diet, diabetics can :

  • improve insulin sensitivity / insulin response and
  • reduce the volume of insulin required to manage the condition.

Additionally, by reducing the volume of insulin required, you are automatically reducing the weight gain through the reduced volume of insulin injected or tablets taken. Its a double win for diabetics.

As a partner to a T1 diabetic, I see the weight gain results of insulin injections -esp the fast acting insulin taken at meal times to compensate for the carbohydrates consumed. Healthcare professionals know the effects of insulin injections yet still prescribe elevated levels of insulin in a pitiful response to weight gain and insulin resistance (Insulin resistance typically develops through excess insulin injections without addressing the real cause issue). This weight gain and the resulting disabling effects of obesity and the numerous additional mobility restrictions causes depressive states as reported by WebMD [1]”

Another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto.

#4: Reduce the Risk of Heart Disease

While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease.

Keto Diet Benefits include reduced heart disease risk
Keto Diet Benefits Include Reduced Risk of Cardiovascular Diseases and other Heart Problems.

That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon. Not forgetting you can enjoy delicious steaks, avocados, full-fat single and double/heavy cream and rich hi-cacao (cocoa) % chocolate.

In fact, the keto diet reduces heart disease risk for four main reasons:

  1. Stimulates Weight Loss (Excess weight is one of the primary causes of heart disease).
  2. Elevates Levels of the “good” HDL cholesterol
  3. Decreases Blood Triglyeride Levels
  4. Reduces Blood Pressure

#5: Boost Mental Well-being

The keto diet benefits various mental disorders and conditions. The actual origins of the keto diet are in the care of children suffering from epilepsy during the 1930’s. Further research and medical studies shows…..

The Keto Diet has an Anti-Depressant Effect

Through the development of ketogenic diets in helping patients with epilepsy, growing research revealed it had many benefits to mental health. Fats (the predominant source of fuel in ketogenic diets) have been shown to improve neurological connections and consequently improve mental health. There are numerous pathways to improve mental health through a ketogenic diet:

  • Increasing Beneficial Nutritional Substances. By increasing the volume of beneficial nutrition that play essential roles in managing stress, mood and anxiety, the ketogenic diet can naturally reduce symptoms of depression [1]. The effect of the nutrients in the ketogenic diet can reduce depressive symptoms[2] with the fats boosting mental health and the micronutirients improving clearance of toxins, including ammonia from metabolism. Increased intake of specific fatty acids on the ketogenic diet has been shown to reduce the risk of neurological abnormalities such as Parkinson’s Disease, Alzheimer’s Disease and mental depression [ 10]. The nutrients in a K.Diet can also have beneficial effects on the gut microbiome [2]. Magnesium in the diet has been shown to increase beneficial bacteria, improving gut health which also has a translatable benefit on brain health in reducing feelings of anxiety and depression. Research has also shown that a low magnesium diet alters the types of bacteria in the gut and also alters anxiety based behaviour.
  • Improving Mitochondrial Function. Mitochondrial dysfunction has been linked to depression[1]. In his book “Unlocking the Keto Code“, Dr Steven Gundry reveals (through various studies) the beneficial effects of fats (esp MCT’s and Omega-3 and 6 essential fatty acids) on mitochondrial activity and the resulting benefits to the brain which is composed of 60-70% fat (pages 90-91). This research reveals that Omega-3 and omega-6 fatty acids are excellent building blocks for new brain cells. These fats also help neurons function optimally and prompts mitochondrial uncoupling. Mitochondrial uncoupling generates heat and CO2. Heat allows the brain to function more efficiently while the CO2 causes local dilation of veins permitting an increase in blood flow. Due to it’s beneficial effects, the ketogenic diet has been used to treat a wide variety of diseases including brain tumours, migraine and autism spectrum disorders [3].
  • Reducing Oxidative Stress. Research reveals people with depression have high levels of oxidative stress [1,2]. By introducing more beneficial nutrients into your diet, you can naturally increase the ingestion of antioxidants (chemical compounds found in plants and our bodies that reduce oxidation of cells) into your system thereby reducing the oxidation of cells [2] and the inherent internal stresses caused by poor eating choices.
  • Insulin Function. Consuming too much sugar may cause your body to become sugar resistant resulting in an increase in weight, heart disease and depression [1]. A Ketogenic diet with its low carb intake (sugar is a form of carbohydrate) can regulate your insulin levels and thus have a translated benefit in the reduction of depressive moods.

While the above will have significant benefits on mental health and reduce mood swings, the ketogenic diet goes further. Numerous studies reveal specific fats in the keto diet (esp Omega-3) pro-actively enhance cognition, neuronal preservation and protection against neurodegeneration[7] Further studies including a retrospective study of 31 mental health inpatients reveal “significant and substantial improvements in depression and psychosis symptoms and metabolic health” [4]. Poor cognitive abilities are caused by neurodegeneration typically caused through diets rich in carbs[12]. By reducing the carbohydrate intake and increasing the dietary fats intake, the ketogenic diet can alleviate and reverse neurodegeneration.

The Keto Diet Can be Therapeutic for Various Neurological Diseases.

Numerous research studies covering mental health issues over several decades has revealed that a low carb ketogenic diet can improve (and reverse) numerous mental health disorders including Alzheimer’s disease, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. Additionally, ketogenic diets have been used to treat a wider variety of diseases including mitochondriopathies, alternating hemiplegia of childhood (A.H.C), brain tumours, migraine, and autism spectrum disorder (A.S.D) [3].

Keto Diet Benefits 
 - increased activity of  Neurotransmittters in the brain improve with health.
Keto Diet Benefits Include Increased Neurotransmissions in the Brain due to the specific fats in the Keto Diet. Not all fats can pass through the body / brain barrier and benefit the brain.

Indeed, the ketogenic diet was actually developed as a therapeutic diet for children suffering from epilepsy in the 1930’s by Doctors at the Mayo Clinic. Through various tests and developments 50% of the children gained complete seizure control.

Keto Diets Improve Behaviour of Children with Autism.

The volume of medical research journals that have published trials around keto and autism is countless. The evidence exists, and most if not all of the evidence supports a ketogenic diet to help people with autism [3].

Keto Diets may Stabilise Mood in Bipolar Disorder Patients.

Keto Diets Have Cured at Least 1 Case of Schizophrenia

Reducing the Risk of Dementia

Dementia (caused by long term neurological degeneration) can be reduced significantly. In a study by the Mayo Clinic it was found that individuals who favoured a carbohydrate rich diet had an 89% higher chance of developing dementia than those on a higher fat diet. Of the individuals assessed, those on the highest fat diets experienced a 44% reduction in the risk of dementia [12]. Another study published in the Journal of Alzheimers Disease [

#6: Prevent and Fight Some Types of Cancer

Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease. For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die.

Various studies have also shown the keto diet helps fight brain cancer through improved brain health from beneficial nutrients that support mental health.

#7: Improve Gut Health and Bowel Disorders

Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy. By minimizing your carb intake (and consequently your glucose intake), you stave off these infections and pathogens. That’s how going on the keto diet can improve gut health and treat bowel disease.

In a recent study between 2 completely different unconnected Doctors with groups of patients suffering from 2 different health issues, it was discovered that a diet rich in fats helped cure immunity and digestive health issues while also helping both groups of patients lose the excess weight.

#8 : Healthy Weight Management

Impressive, don’t you agree?

And if you’re ready to reap the benefits, you can get your customized keto meal plan for the price of just three movie tickets.

But first, why not take the 7 Day Custom Keto Diet Trial…..

Start Your

7 Day Custom Keto Diet Trial