How Do Vegans Get Enough Selenium? Foods High In Selenium Vegan?

vegan sources of selenium

What are vegan sources of selenium? But most important of all, why do you need this mineral in your diet, anyway?

Selenium is a trace mineral that your body needs to achieve good health. It works with iodine in ensuring the health of your thyroid. This is also a potent antioxidant and supports the health of your immune system.

The average adult needs about 55 micrograms of selenium per day while others consume more. However, it is best to not go beyond 400 micrograms daily.

Meat and fish are great sources of selenium. But vegans can also get selenium from plant-based food sources. Keep reading to learn more about these best selenium foods vegan people need.

Vegan Sources Of Selenium

What are the best foods high in selenium vegan people should eat? Here are the key sources of this mineral and how much you should eat.

1. Brazil Nuts

When it comes to the highest vegan source of selenium, nothing beats Brazil nuts. It is hands down the best source of this mineral, which gives you up to 268 micrograms. This is about 479 percent of the RDA while providing you with 95 calories, as well.

In fact, just munching a single Brazil nut gives you as much as 75 micrograms of selenium!

2. Brown Rice

Next up, we have brown rice. A staple in Asian dishes, brown rice has that nutty flavor. It’s a great choice for gluten-free selenium vegan sources, plus it’s versatile, too!

A cup of brown rice has 19 micrograms of selenium and 216 calories per serving. There are other nutrients in brown rice that your body can benefit from such as soluble fiber, B vitamins, and complex carbohydrates.

3. Chia Seeds

They may be teeny tiny but chia seeds are actually quite nutritious. And most of all, they are good sources of selenium. A serving, which is about an ounce, can give you 15 micrograms or 28 percent of your RDA.

You can easily include chia seeds in your diet. Whether you add it to your smoothie, overnight oats, or make a rich and creamy chia pudding, it works amazingly well. In addition to selenium, chia seeds contain a good amount of omega 3 and 6 fatty acids.

4. Shiitake Mushroom

They’re tasty and healthy, which are among the many reasons to eat these mushrooms daily. Shiitake mushrooms, in particular, are packed with antioxidants and vitamin D, along with essential trace minerals.

Just half a cup of this mushroom contains as much as 18 micrograms of selenium. This makes for about 33 percent of your daily requirement.

5. Pinto Beans

Beans are generally good sources of selenium, yet some beans naturally have more of this mineral. For instance, Pinto beans are great selenium sources, offering up to 10 micrograms per cup of cooked beans. This makes for 17 perfect of your total RDA.

Aside from selenium, Pinto beans contain protein and fiber, which are great for your overall health. You can easily add pinto beans to your meals such as in casseroles, dips, soups, and so much more.

Other Vegan Sources Of Selenium

In addition to the foods mentioned above, there are a few others that contain a decent amount of selenium in them.

These include seeds such as flaxseeds, sesame seeds, and sunflower seeds. The least of these would be flaxseed, offering 4 micrograms while sunflower seeds contain up to 19 micrograms and sesame seeds have 12 micrograms.

Cruciferous foods are also good sources of selenium for vegans. These include cabbage, broccoli, kale, and spinach. Not only are they selenium sources, but you can also get powerful antioxidants, fiber, B vitamins, iron, and so much more!

Bottom Line

Selenium is without a doubt an important mineral that everyone needs. For vegans who wish to have more selenium in their diet, it is best to add some great sources of this mineral such as Brazil nuts, brown rice, seeds, and beans.

Be sure to combine these foods or add them to your daily diet to reap the amazing benefits that selenium has to offer.

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