Selenium is an important mineral to support fertility for both moms and dads. Let’s find out 7 sources of selenium in food.To achieve a he althy pregnancy, doctors often advise parents to meet their nutritional needs that support fertility. One of the important nutrients recommended is selenium.
Although it may sound unfamiliar to some people, selenium can actually be found in many of the everyday foods we consume. Let’s find out what foods contain selenium here!
What is Selenium?
Selenium is an essential mineral needed by the body to ensure proper organ function but cannot be produced by the body itself. This means we must obtain selenium through the foods we consume.
Selenium is an essential mineral needed for fertility. This mineral plays a role in protecting body cells, enhancing reproductive function, and assisting in DNA synthesis. To support fertility, adequate selenium intake through daily food consumption is very important.
For adult men and women aged 19 and over, the recommended selenium intake is 55 micrograms (mcg) per day. If pregnant, the recommended intake is 60 mcg per day, while for breastfeeding mothers, the amount increases to 70 mcg per day.
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Most people can meet their selenium needs through daily food intake without needing to take supplements, except under special conditions or additional needs as advised by a doctor.
Benefits of Selenium for Dad’s Fertility
Selenium has several important benefits for Dad’s fertility. First, selenium is needed for proper sperm morphology and motility, which are the shape of the sperm and its ability to swim. Selenium deficiency can interfere with the testes’ ability to produce testosterone and sperm. Additionally, selenium acts as an important antioxidant that protects sperm from free radical damage.
Studies have shown that selenium can improve DNA fragmentation and reduce oxidative stress in people with low sperm motility. Therefore, adequate selenium intake through food or supplements can help improve sperm quality and Dad’s fertility.
Benefits of Selenium for Mom’s Fertility
Selenium has many important benefits for Mom’s fertility and pregnancy program. First, selenium helps follicle growth, which is where eggs are stored. Selenium also protects egg cells from damage and aids the embryo implantation process.
Moreover, selenium supports the production of hormones essential for fertility and can help reduce certain health problems, such as thyroid disease. By ensuring adequate selenium intake, Mom can help improve overall reproductive health and fertility.
Foods Containing Selenium
Here are 7 foods that contain selenium and are good for Mom and Dad’s fertility:
1. Nuts
Nuts like almonds, walnuts, and peanuts are also good sources of selenium.
2. Tuna
Tuna is a fish rich in selenium. Additionally, you can consume other types of seafood like salmon and sardines, which are also good sources. Vary your fish consumption daily to meet selenium needs.
3. Eggs
Eggs are a rich source of protein and also contain selenium. Consuming eggs as part of a healthy diet can help increase daily selenium intake.
4. Beef
Beef is an animal protein source rich in selenium. Make sure to choose lean beef to get the maximum benefits.
5. Chicken
Besides beef, chicken also contains selenium, especially the lean chicken breast. Cook chicken by grilling or steaming to maximize selenium benefits.
6. Whole Grains
Whole grains, such as oatmeal, quinoa, and whole wheat bread, contain selenium as well as fiber and other nutrients important for fertility health.
7. Mushrooms
Do you like to cook mushrooms at home? Mushrooms are actually a good source of selenium, especially shiitake and white mushrooms. You can cook mushrooms with other vegetables to meet other vitamin and mineral needs.
Consuming these foods daily can help increase selenium intake and support both Mom and Dad’s fertility.
In addition to selenium intake, which is important for Mom and Dad’s fertility, it is important to remember that many other factors also affect fertility, including lifestyle, diet, environment, and overall health.
Consult with a doctor to help you find the right pregnancy program. Read articles about pregnancy programs and IVF programs at Bocah Indonesia.
Source:
Dahlen, Carl R, et al. (2022). Selenium supplementation and pregnancy outcomes. doi: 10.3389/fnut.2022.1011850.
Cleveland Clinic (2023). What Selenium Is and Why You Need It (But Not Too Much of It).
Kubala, J. Healthline (2023). 7 Science-Based Health Benefits of Selenium.
Olsen, N. Healthline (2023). 20 Foods Rich in Selenium.
