Products containing zinc
Most of the zinc is present in seafood, beef, yeast, nuts and seeds. It is the undisputed leader on the content of the element number reaches 7-10 mg per 100 g of product. The content of zinc in foods of plant origin depends on its content in the soil in which they were grown. Therefore, greenhouse vegetables often do not contain the required amount of zinc.
The most zinc-rich foods (in descending order): seafood, especially oysters, shrimp, and mussels; fresh fish; sesame seeds; pumpkin seeds; brewer's yeast and baking; ginger root; peanuts; beef (sirloin); beef offal (especially the heart); chicken offal.
Products containing zinc in smaller quantities (2-6 mg per 100 g of product) is: all types of nuts, cocoa powder, poultry meat, canned fish, legumes (peas, lentils, beans, soy), egg yolk, peanut butter, mushrooms, apricots, dried apricots, flour, corn (including popcorn), cereal (brown rice, oatmeal, wheat), tofu, skimmed milk, vegetables (carrots, broccoli, cauliflower, radishes, turnips, rutabagas), spinach, all varieties of lettuce, arugula, green onions,
dill, Basil, parsley.
Products containing selenium
The high selenium content in foods of animal origin and "seafood" although heat processing destroys this valuable item. But even after exposure to high temperatures in the seafood and pork liver preserved impressive reserves of selenium. A little less of selenium found in eggs, nuts, cereals.
A selenium-enriched seafood; fillet and liver of marine fish; pork liver; beef offal (heart, liver, lungs); the liver birds (ducks, chickens, turkeys); eggs; brewer's and Baker's yeast; Brazil nuts; pistachio; corn, cooked in any way.
Smaller amounts of selenium contained in wheat bran, wheat, brown rice, flour, meal, rye bread. From the berries of the most rich in selenium Rowan, black currant, wild strawberries and blueberries, greens – garlic sprouts, fennel, asparagus, celery (especially the root). Mushrooms also contain selenium, but only in the case that grow in soil containing a sufficient amount of this element. Do not forget about such an accessible source of selenium like sea salt.