Selenium and Zinc

[veganman]

I seem to be consistantly low on Selenium and Zinc (when doing FitWatch) unless I eat sunflower or pumpkin seeds. Does anyone else have that problem?

[eatyourbroccoli]

yes. which is a big part of why ive been breaking out.

soak a brazil nut in water for 4-5 hours..1 a day will give you like 700% of your daily needed selenium.

for zinc, im not sure. im having to supplement.

[veganman]

Thanks EYB.

I haven't been able to find any Brazil nuts that aren't rancid, so I stay away from those for now. Have you found a good source?

I am also trying to rotate foods so I am not eating the same thing everyday. It appears I am developing an intolerance to foods that I am eating consistantly. If I space them out 3 or more days, I do better.

[Lunar*Fey]

I, too, am consistantly low in zinc and selenium. It's hard for me because I generally don't have a large variety of foods to choose from. It's whatever is cheapest. I do have some stocked seeds in the fridge though so that may help. But, even when I do eat pumpkin seeds I do not get enough (according to fitday.com). so I have been having that problem for a while as well.
I really don't do well with grains and legumes...but they seem to have zinc...

1 cup sprouted lentils or peas: 8% zinc
142 pumpkin/squash seeds: 14%
10 pecans: 9%
1/4 cup wheat germ: 31%
1 cup sprouted buckwheat: 16%
1 cup amaranth: 21%
1 cup garbanzo beans (chickpeas): 23%
1 cup quinoa: 19%
1 cup raw oats: 17%
2 cups raw chicory greens: 10%

Ok that wasn't much help but I was trying to find things...if you find more let me know!

Looks like I better start getting more zinc::

"Without enough zinc in the diet, people may experience loss of appetite, decreased sense of taste and smell, decreased immune function, slow wound healing, and skin sores.
Too little zinc in the diet may also cause poorly developed sex organs and retarded growth in young men. If a pregnant woman does not get enough zinc, her babies may have birth defects."
yikes!

[fiddler]

All,

Raw vegetables are the best source for minerals.

There have been some excellent posts on VegSource this week talking 'bout Zinc...

http://www.vegsource.com/talk/raw/messages/99927306.html

Once you get to the above link, then just browse the other posts in that thread. I used to be concerned about Zinc and Calcium and other minerals too when I first tracked my low-fat raw vegan diet nutrients. However, now my mind is at peace and I feel no need to worry about minerals. As long as you're eating a variety for fruits and vegetables and the appropriate quantity, your mineral absorption should be fine.

Hope this helps,
Gil