SELENIUM TO PROTECT CELLS

290g EASY COOK WHITE RICE 20.3mcg selenium EASY-COOK white rice has undergone a presteaming process to keep it fluffier when you cook it at home. Surprisingly it has more selenium, and other nutrients such as vitamins B1 (for energy release) and B3 (for digestion), than brown rice, although it contains less fibre.

4 FISH FINGERS 20.1mcg selenium SEAFOOD as a whole tends to contain decent amounts of selenium. You’ll even get it in fish fingers, made with either cod or pollock. Have them between two slices of higher fibre (50:50) white bread and you’ll add another 6mcg selenium — more than 10 per cent of your daily needs.

2 HECK CHICKEN BURGERS 23mcg selenium CHICKEN is a reasonable source of selenium — these are 85 per cent chicken. Chicken thigh has more selenium than breast (these are made with both) — you’d get around 21mcg selenium (nearly 40 per cent of the daily intake) in a 150g chicken thigh.

84g (3 THIN SLICES) OF ROAST PORK 17.6mcg selenium PORK is among those meats richest in selenium. This portion provides a third of your daily requirement, as well as more than half of your vitamin B1 needs, key for energy release. Serve with lots of vegetables for fibre and other vitamins.

3 BRAZIL NUTS 25mcg selenium BRAZIL nuts are a top source of selenium, but lamb and ox kidneys come a close second. Around three Brazil nuts provide 40 per cent of your daily requirement. This portion also gives you 12 percent of your magnesium needs, for energy release and a healthy nervous system.

2 CHAPATIS 18mcg selenium TRADITIONAL chapati flour (from wholewheat grains) is rich in selenium. Two brown chapatis, either homemade (without yeast) or from a takeaway, can supply a third of your daily selenium, 17 per cent of your iron needs and 15 per cent of your fibre requirements.

2 FRIED EGGS 23mcg selenium ALWAYS eat the yolk, as this is where the selenium, vitamins and minerals are concentrated. Two small eggs also supply nearly all your daily vitamin B12 and a quarter of your folate (both needed for healthy blood). Poached and boiled eggs have similar nutrients but less fat.

2 PORTOBELLO MUSHROOMS 21.2mcg selenium FRUIT and vegetables provide little selenium, but mushrooms are an exception, with as much as many types of meat and fish. Two provide more than a third of the daily selenium intake, along with nearly a quarter of your daily folate needs, required for healthy blood.

220g JOHN WEST MOROCCAN STYLE SALMON SALAD 15.7mcg selenium THE selenium comes from the salmon (it’s made with 18 per cent salmon) and the bulgur wheat base. This also provides a quarter of your daily fibre needs and counts as one of your five-a-day, but contains 2.2g of salt, more than a third of your daily limit.