Best vegan sources of selenium

Selenium is the most crucial nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.  The amount of selenium in a plant food varies depending on how much is in the soil the plant is grown in.

Recommended intake

Vegans can eat their sufficient amount of selenium from their foods and other supplements, recommended daily intakes of selenium for adults are 60mcg for women and 75mcg for men. However, men who took 100mcg of selenium daily may aid in prostate cancer. The safe upper limit for selenium is 400mcg a day in active adult.



The vegan source of selenium

The selenium content of Brazil nuts, sunflower seeds, selenium-enriched foods, beans, and mushrooms is variable but tends to be high. Alternatively, you could use a supplement to guarantee a reliable selenium intake. The table below shows some of the best vegan sources of selenium. 

Amount of food

Amount of selenium

six to eight nuts brazil nuts

544 mcg

whole wheat bread

40 mcg

1 cup of brown rice

19 mcg

1 cup of Sunflower seeds

19 mcg

1 cup of baked beans

13 mcg

100 gm of mushrooms

12 mcg

1 cup of oatmeal

13 mcg

1 cup of spinach

11 mcg

1 cup of lentils

6 mcg

One ounce of cashew

3 mcg

1 cup of banana

2 mcg


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