In the scorching summer where temperatures rise day by day, the dual pressures of heat and humidity are gradually approaching a critical point, putting our bodies through an invisible severe test.
In this season of rolling heat waves, we not only have to deal with the annoying high temperatures but also strive to maintain a healthy physique, while warding off the threats of various silently growing diseases.
In this special period, a little-known trace element – selenium, has inadvertently become a strong pillar guarding our health, earning the reputation of “the guardian god of life.”
Many people may be puzzled about the importance of selenium: why is it crucial to supplement selenium during the scorching summer days, and how should we scientifically and reasonably carry out the supplementation? Now, let’s uncover the mysterious veil of selenium and explore the ways of supplementation together.
Importance of supplementing selenium during summer: Unveiling the secret weapons of summer health
As the temperatures rise, the annual dog days of summer arrive as scheduled. In this hot summer, people not only have to cope with the scorching heat but also pay attention to body maintenance. In recent years, supplementing selenium during the dog days of summer has become a popular way of health preservation. So, why is it essential to supplement selenium during this period?
Reasons for supplementing selenium during the dog days of summer:
1. Boost immune system
The dog days of summer, hot and humid, make the body susceptible to decreased immune function. Selenium is an important trace element that enhances immunity, strengthens resistance, and prevents diseases. Supplementing selenium helps enhance the body’s resistance to viruses, reducing the incidence of summer colds, stomach infections, and other diseases.
2. Antioxidant effect
The strong ultraviolet rays during the dog days of summer can cause oxidative damage to the skin. Selenium has a strong antioxidant effect that can clear free radicals in the body, protect cells from oxidative damage, slow down the aging process, and improve skin resistance.
3. Promote metabolism
During the dog days of summer, high temperatures lead to increased sweating, which can result in the loss of trace elements. Selenium is involved in human metabolism, helping to maintain normal physiological functions. Supplementing selenium can promote metabolism, accelerate bodily recovery, and reduce fatigue.
4. Prevent cardiovascular diseases
With the rise in summer temperatures, the incidence of cardiovascular diseases also increases. Selenium can lower blood lipids, soften blood vessels, and improve cardiovascular function, helping to prevent cardiovascular diseases.
5. Improve sleep
During the hot and humid dog days of summer, people may experience insomnia, vivid dreams, and other symptoms. Selenium can regulate the function of the nervous system, improve sleep quality, and help people get through the hot summer days.
The dog days of summer are a good time to supplement selenium! Middle-aged and elderly people should often eat these 3 types of food to stay cool, healthy, and avoid getting overheated during the summer.
As temperatures gradually rise, the annual dog days of summer have arrived. The dog days are the time of the year with the highest temperatures and humidity, causing people to experience symptoms such as loss of appetite and overall weakness.
According to Chinese medicine, it is advisable to supplement selenium appropriately during this time to enhance the body’s resistance and stay refreshed. Below are three recommended foods suitable for middle-aged and elderly people to consume regularly to supplement selenium during the dog days of summer.
I. Purple Sweet Potatoes
Purple sweet potatoes are highly nutritious, containing abundant selenium, dietary fiber, vitamins, and minerals. Selenium is known as the “spark of life” and has various physiological functions such as antioxidation, enhancing immunity, and preventing cardiovascular diseases. Here are some advantages of purple sweet potatoes:
1. Clear heat and detoxify: Purple sweet potatoes have a mild nature and can clear heat and detoxify, helping to eliminate internal heat and prevent heatstroke.
2. Strengthen immunity: Selenium in purple sweet potatoes can enhance the activity of immune cells and improve body resistance.
3. Prevent cardiovascular diseases: The dietary fiber in purple sweet potatoes can reduce cholesterol and prevent cardiovascular diseases.
4. Promote digestion: The dietary fiber in purple sweet potatoes can also promote gastrointestinal motility and relieve constipation.
There are various ways to consume purple sweet potatoes, such as boiling, steaming, baking, and frying. Here are two simple purple sweet potato recipes:
(1) Purple Sweet Potato Porridge
Ingredients: 2 purple sweet potatoes, 100g rice, water
Instructions: Wash the purple sweet potatoes, cut into small pieces; rinse the rice and soak in water for 30 minutes. Put the rice and purple sweet potatoes in a pot, add water, bring to a boil over high heat, then simmer over low heat for 30 minutes until the sweet potatoes are cooked and the rice is soft.
(2) Purple Sweet Potato Pancake
Ingredients: 2 purple sweet potatoes, flour, white sugar
Instructions: Wash the purple sweet potatoes, steam them, then mash them; add the appropriate amount of white sugar and flour, knead into a dough. Divide the dough into small pieces, roll them into pancakes. Heat some oil in a pan, put the sweet potato cakes in, fry until golden brown on both sides.
II. Eggs
Eggs are a high-quality source of protein, containing abundant selenium, vitamins, and minerals. Here are some advantages of eggs:
1. Enhance immunity: The selenium in eggs can enhance the activity of immune cells, improving body resistance.
2. Nutrient supplementation: The quality protein, vitamins, and minerals in eggs can provide ample nutrition for the body.
3. Protect eyesight: Lutein and zeaxanthin in eggs protect the eyes and prevent eye diseases.
There are various ways to consume eggs. Here are two simple egg recipes:
(1) Tomato and Egg Stir-fry
Ingredients: 3 eggs, 2 tomatoes, salt, chopped green onions
Instructions: Beat the eggs in a bowl, add salt and mix well; wash and cut the tomatoes into small pieces. Heat some oil in a pan, pour the egg mixture, stir-fry until solid, scoop out and set aside. Heat some more oil in the same pan, sauté chopped green onions until fragrant, then add the tomatoes, stir-fry until juicy, finally add the cooked eggs, stir-fry evenly.
(2) Egg Soup
Ingredients: 2 eggs, water, salt, chopped coriander
Instructions: Beat the eggs in a bowl, add salt and mix well; wash and cut the coriander into small pieces. Boil some water in a pot, then reduce heat, pour in the egg mixture to make egg drops, cook until the eggs are done, sprinkle with coriander and serve.
III. Garlic
Garlic is a commonly used seasoning with abundant selenium, allicin, and antioxidants. Here are some advantages of garlic:
1. Enhance immunity: Selenium in garlic can enhance the activity of immune cells, boosting body resistance.
2. Antibacterial and anti-inflammatory: Allicin in garlic has antibacterial properties and can prevent infections.
3. Prevent cardiovascular diseases: Antioxidants in garlic can lower cholesterol levels, preventing heart disease.
There are various ways to consume garlic. Here are two simple garlic recipes:
(1) Garlic Broccoli
Ingredients: 1 broccoli, 4 cloves of garlic, salt, chopped green onions
Instructions: Wash the broccoli and cut into small florets; peel and mince the garlic. Heat some oil in a pan, sauté the green onions, then add the broccoli, stir-fry until it changes color, add the minced garlic, stir-fry evenly, finally add salt to taste.
(2) Garlic Pork Slices
Ingredients: 300g pork belly, 4 cloves of garlic, 1 slice of ginger, chopped green onions
Instructions: Wash the pork belly, slice thinly; peel and mince the garlic; slice the ginger. Boil some water in a pot, add the pork slices and ginger, bring to a boil then simmer until the meat is cooked, remove and set aside. Heat some oil in the same pot, sauté the garlic until fragrant, then add the cooked pork slices, stir-fry evenly, sprinkle with green onions.
Middle-aged and elderly people’s strategy for supplementing selenium: How to supplement scientifically and avoid common misconceptions
1. Understand the physiological functions of selenium
Selenium has various physiological functions in the body, such as antioxidation, enhancing immunity, promoting metabolism, and so on. Understanding these functions helps us better realize the importance of selenium and pay more attention to our selenium intake.
2. Supplement selenium in moderation
More selenium is not necessarily better; excessive selenium intake can lead to adverse reactions such as hair loss, brittle nails, and gastrointestinal discomfort. Generally, the recommended daily selenium intake for adults is 50-200 micrograms, and middle-aged and elderly people can adjust it based on their health status and dietary structure.
3. Choose appropriate ways to supplement selenium
Selenium supplementation can be done through diet and medication. Dietary selenium supplementation mainly refers to consuming foods rich in selenium, such as seafood, meats, eggs, nuts, and more. Medication selenium supplementation refers to taking selenium preparations. Middle-aged and elderly people can choose the appropriate way to supplement selenium based on their actual situation.
4. Pay attention to dietary combinations
During selenium supplementation, attention should be paid to dietary combinations to promote selenium absorption. For example, vitamin C aids in selenium absorption, and foods rich in vitamin C include fresh fruits and vegetables. At the same time, avoid consuming foods that contain heavy metals at the same time, such as tea, coffee, etc.
5. Regularly check selenium levels
To ensure the effectiveness of selenium supplementation, middle-aged and elderly people should regularly check their blood selenium levels to adjust selenium supplementation accordingly. The normal range of blood selenium levels is 100-150 ng/ml.
6. Avoid blindly following trends
There are many selenium products on the market, and middle-aged and elderly people should avoid blindly following trends. Choose selenium preparations produced by reputable manufacturers and certified by the government. Also, do not easily believe in advertisements to avoid being deceived.
Common misconceptions of selenium supplementation in middle-aged and elderly people
1. Excessive selenium supplementation
Excessive selenium supplementation may lead to adverse reactions such as hair loss, brittle nails, and gastrointestinal discomfort. Therefore, middle-aged and elderly people must follow the principle of moderation when supplementing selenium.
2. Sole dependence on medication for selenium supplementation
Although medication selenium supplementation can quickly raise blood selenium levels, long-term reliance on medication for selenium supplementation may lead to excessive selenium in the body, causing a burden. Therefore, middle-aged and elderly people should focus on dietary selenium supplementation and combine it with medication supplementation.
3. Ignoring individual differences
Everyone has different selenium requirements, so middle-aged and elderly people should adjust their selenium supplementation based on their actual circumstances to avoid blindly following trends.
4. Blind pursuit of expensive products
High-priced selenium products on the market do not necessarily have better selenium supplementation effects. When purchasing, middle-aged and elderly people should focus on product ingredients and manufacturer reputation rather than price.
