Selenium in Plant Based Diet

Selenium is an essential trace mineral. It aids in the formation of beneficial antioxidants that can prevent damage to cells and tissues and plays a variety of vital roles in the immune system, thyroid function, and reproduction in the body.

Is selenium a concern in plant-based diet?

A plant-based diet can easily provide and fulfill requirements of selenium. Some people who have gastrointestinal issues, HIV or receiving dialysis, its absorption can be ruined. It holds true for all regardless of type of their diet (vegan or nonvegan).

Requirement of Selenium

The Recommended Dietary Allowance (RDA) for adults aged 19 and above is 55 micrograms per day. Pregnant and breastfeeding women require around 60 and 70 micrograms per day, respectively.

Sources of Selenium in Plant Based Diet

The quantity of selenium in a specific type of plant-based food is determined by the amount of selenium in the soil as well as a number of other parameters such as soil pH, organic matter content, and whether the selenium is in a form that plants can absorb. 

Grains

Cooked long grain brown rice (1 cup): 19 mcg

Whole wheat pasta (1 cup cooked): 42 mcg

Whole wheat bread (1 slice): 13 mcg

Nuts and Seeds

Brazil nuts 1 ounce (6-8 nuts): 544 mcg

Sunflower seed (1 ounce dry roasted): 23 mcg

Sunflower seed butter (2 tbsp): 33 mcg

Vegetables

Spinach cooked (1 cup): 11 mcg

Amaranth leaves cooked (1 cup): 1.2 mcg

Banana (1 large ripe): 2.5 mcg

Legumes

Cooked Lentils (1 cup): 6 mcg

Kidney bean (1 cup cooked): 2 mcg

Chickpea Cooked (1 cup): 6 mcg

Takeaway: Whole food plant-based doubt easily fulfills the selenium need. Even if you take few numbers of Brazil nuts alone weekly it is going to be enough. Our regular food such as brown rice, whole wheat etc. provide good amounts of selenium.