The minerals zinc and selenium are found in meat, seafood, poultry and other foods. Both are important for healthy immune function. They both have several distinct actions in the body. The best way to ensure adequate intake of these essential nutrients is to eat a variety of foods.
About Zinc
According to the Office of Dietary Supplements, zinc is required for the activity of about one hundred enzymes. It plays an important role in the formation of proteins and therefore assists wound healing, blood formation, immune function and general growth and maintenance of all tissues. It is involved in the regulation of gene expression, DNA synthesis and cell division. It is also required for a proper sense of taste and smell. The Recommended Daily Allowance, or RDA, for zinc is 15mg. Because the body cannot store zinc, daily intake is required.
Zinc Sources
According to the USDA National Nutrient Database, a very rich source of zinc is oysters, with six medium oysters providing 220 percent Daily Value, or DV. Fortified cereals provide 25 to 100 percent of zinc DV. Other good sources include beef, crab, lamb, turkey, pork, chicken, lobster, baked beans, barley, white beans, bulgur, chickpeas, lentils, oatmeal, yogurt, wild rice, pumpkin seeds, rice, soybeans, split peas, black beans, kidney beans, navy beans, pine nuts, lima beans, miso, sunflower seeds, pinto beans, shrimp, trail mix and cashews.
About Selenium
Selenium is a trace mineral, which means it is needed in only small amounts for good health. According to the Office of Dietary Supplements, selenium is incorporated into proteins to form selenoproteins. Many of these act as antioxidant enzymes that protect cells from damage by free radicals. Other selenoproteins regulate thyroid hormone activity and play a role in the immune system. The RDA for selenium is 70μg.
Selenium Sources
The richest source of selenium is Brazil nuts. A 1-oz. serving provides 777 percent DV. Meats are the next best sources. Three oz. yellowfin tuna provides 131 percent; halibut, 126 percent; canned light tuna, 97 percent; beef, 50 percent; and cod or light meat turkey, 45 percent. One cup barley contains 107 percent. Other good sources include crab, salmon, oysters, herring, sardines, couscous, pork, chicken, shrimp, mixed nuts, enriched pasta, rice, clams, sunflower seeds, scallops, cottage cheese, enriched breads and eggs.
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