Oh ya, all these are for knowledge purposes, and do be optimal during the consumption :)
*Note: 1 ounce = 28.3495231 grams
Organic forms of selenium, a trace mineral in plants and grain-fed animal protein, may guard against breast cancer by normalizing the body's circadian rhythms (the internal clock that regulates how many estrogen receptors -- often linked to the disease -- your cells produce). Get your beneficial daily dose, 55 micrograms, with the selenium-rich foods here and double down on their other health perks.
3 ounces light, canned in oil: 65 micrograms selenium
Also contains: B6: helps the immune system Niacin: lowers cholesterol
Source: Helmut Zarbl, PhD, Robert Wood Johnson Medical School in Piscataway, New Jersey
4 ounces, cooked: 43 micrograms selenium
Also contains: Iron: fights fatigue Protein: builds muscle
1 cup, grilled and sliced: 27 micrograms selenium
Also contains: Potassium: regulates heart function
Low-Fat 2% Cottage Cheese
1/2 cup: 11 micrograms selenium
Also contains: Calcium: strengthens bones
Originally published in FITNESS magazine, October 2010.