Where to find dietary sources of selenium on a vegan and plant-based diet

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Foods High in Selenium

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vegetables high in selenium

Vegan Sources of Selenium

Selenium is a nutrient that is essential for supporting a healthy body as it supports daily bodily functions. Plant-based selenium is easy to consume as it can be found in many naturally vegan foods but understanding which ones to incorporate into your daily diet plan s essential for maintaining a strong and healthy body. Selenium helps with the function of our thyroid and acts as an antioxidant imperative for thyroid hormone metabolism. It also helps prevent DNA damage, protects our bodies’ cells and enough selenium intake is required for the reproduction process and the correct growth of a baby. Not getting an adequate amount of selenium can lead to serious effects including hair loss, a weakened immune system, extreme fatigue, and male infertility. plant sources of selenium contain small amounts however there are many other vegan selenium products that can be consumed to ensure your daily requirement is met.

Selenium Rich Foods Vegan

Selenium is often found in the soil, so the amount of selenium found in plants directly depends on the selenium density of the soil found in your location, however, there are many other foods that can help contribute to your selenium intake including many varieties of grains, legumes, and nuts. Some sources of selenium present in vegan foods include

Nuts

plant based selenium

Nuts with selenium include that of Brazil nuts which in fact are one of the best sources of selenium out there. Around 5 brazil nuts contain 544mcg of selenium meaning you eating one every day can really help improve your selenium intake without much trouble at all. Other nuts such as almonds, peanuts, and walnuts also contain selenium but in very very small amounts especially in comparison with the high amount found in one brazil nut. Sunflower seeds are also a great source of selenium contributing around 12mcg as well as cashew nuts which contribute around 34mcg.

Grains

Grains are another great way to get a good amount of selenium into your diet. Selenium-rich grains include brown rice which contributes 10.1 mcg per half-cup cooked, whole wheat pasta which contributes 19.2 mcg per half-cup cooked, barely which contributes 7.1 mcg per half-cup cooked, and couscous which contributes 22.8 mcg of selenium per half-cup cooked. These grains are so easy to incorporate into meals and can often be used as your starch-based to many delicious lunch and dinner recipes include warm and cold salads, soups, stews, curries, and a large variety of delicious pasta-based dishes.

Seeds

Along with nuts, there are any seeds that also contain large amounts of selenium, these include sunflower seeds, chia seeds which give you 6mcg per tablespoon, and flaxseeds that contribute 1.8 mcg per tablespoon. Sunflower seeds can easily be enjoyed as a snack on their own or incorporated as crunchy toppers on salads, they are also often found on bread and crackers too. Chia and flax seeds are great because they can be incorporated into smoothies and blended without changing the flavor at all.

Beans

plant sources of selenium

Another great source of selenium on a vegan diet comes from beans. Pinto beans contribute 5.6mcg per half-cup boiled, lime beans 1.8 mcg per half-cup boiled, black beans 1.1mcg per half-cup boiled, kidney beans 1mcg per half-cup boiled, soybeans 6.6mcg per half-cup boiled. Beans are a great addition to any diet as they are extremely nutrient-dense and contain a high amount of protein and fiber too. They can be incorporated into salads, stews, curries, chilies, or come in the form of dips. Soybeans can also be found in products derived from them such as tofu which is a great vegan alternative to chicken or meat.

Vegetables

selenium rich foods vegan

Most vegetables contain very little selenium, however, some selenium-rich vegetables include broccoli, mushrooms, spinach, Brussel sprouts, asparagus, and plantains. These vegetables high in selenium can be eaten alongside other more dense meals and are great additions to making a meal whole and complete with all the essential nutrients one needs to maintain a healthy and happy body.

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