Gaining an awareness of vegan sources of selenium may help you meet your nutritional needs while adhering to a plant-based diet. This overview of nutrient-dense, selenium rich vegan foods highlights plenty of excellent options to boost your intake of this essential element.
Nutritious Vegan Sources of Selenium
Selenium is a trace element that plays a crucial role in various bodily functions. It acts as an antioxidant, supporting the immune system and helping regulate thyroid function. While it’s only needed in small amounts, ensuring an adequate intake of selenium is important for overall nutrition. Here’s a list of nutrient-dense (and tasty!) vegan sources of selenium:
1. Brazil Nuts
Brazil nuts are an excellent vegan source of selenium. Just one to two nuts is usually sufficient to meet the recommended daily intake of selenium, so it’s essential to consume them in moderation to avoid toxicity due to their high selenium content.
Brazil Nuts Selenium Content
According to the USDA National Nutrient Database, Brazil nuts contain 1917 mcg (micrograms) of selenium per 100g (but don’t eat 100g at a time or you will far exceed the recommended daily intake).
2. Sunflower Seeds
Sunflower seeds are a nutritious plant-based source of selenium. Enjoy them as a snack on their own, sprinkle them over salads, or blend them into smoothies for a tasty and convenient way to incorporate this selenium-rich food into your vegan diet.
Sunflower Seeds Selenium Content
According to the USDA National Nutrient Database, contain 53 mcg of selenium per 100g.
3. Cashews
Cashews are a delicious vegan source of selenium as well as other essential nutrients. Including cashews in a plant-based diet can contribute to meeting the body’s selenium requirements. You can easily incorporate cashews into your diet by enjoying them as a snack, adding them to salads for a crunchy texture, or blending them into creamy sauces or vegan cheeses.
Cashews Selenium Content
According to the USDA National Nutrient Database, raw cashews contain 19.9 mcg of selenium per 100g.
4. Whole Wheat Pasta
Whole wheat pasta is a great vegan source of selenium. Integrate whole wheat pasta into your vegan meals by pairing it with flavorful plant-based sauces, vegetables, and legumes. Experiment with various herbs and spices to enhance the taste and nutritional value of your vegan pasta dishes.
Whole Wheat Pasta Selenium Content
According to the USDA National Nutrient Database, cooked whole wheat pasta contains 36.3 mcg of selenium per 100g.
5. Chia Seeds
In addition to containing selenium, chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants. They’re versatile and easy to incorporate into various dishes, making them a convenient addition to a well-rounded and nutritious, plant-based diet.
Chia Seeds Selenium Content
According to the USDA National Nutrient Database, chia seeds contain 55.2 mcg of selenium per 100g.
6. Mushrooms
Because of their meaty texture and earthy flavor, mushrooms are one of my personal favorite vegan sources of selenium. Include them in your diet by adding sliced mushrooms to sautés, incorporating them into plant-based pasta dishes, or enjoying them grilled as a side. Integrating mushrooms into your meals provides a flavorful and nutrient-rich option for boosting selenium intake within a vegan lifestyle.
Mushrooms Selenium Content
According to the USDA National Nutrient Database, raw white mushrooms contain 9.3 mcg of selenium per 100g.
7. Oats
Oats are another excellent vegan source of selenium. To incorporate them into your diet, try a hearty bowl of oatmeal topped with nuts and seeds, or use oats in plant-based baking recipes like cookies and granola bars. This provides a delicious and nutrient-rich way to boost your selenium intake while adhering to a vegan lifestyle.
Oats Selenium Content
According to the USDA National Nutrient Database, rolled oats contain 25.4 mcg of selenium per 100g.
8. Brown Rice
Brown rice is another vegan-friendly source of selenium. Easily incorporate it into your diet by pairing it with roasted vegetables, using it as a base for grain bowls, or enjoying it alongside plant-based protein sources like tofu or beans. Including brown rice in diverse meals offers a tasty and selenium-rich option for a well-rounded vegan diet.
Brown Rice Selenium Content
According to the USDA National Nutrient Database, cooked brown rice contains 5.8 mcg of selenium per 100g.
9. Peanut Butter
Peanut butter, another vegan source of selenium, can be incorporated into your diet by spreading it on whole-grain toast, adding it to smoothies, or using it as a flavorful dip for fruits and vegetables. Including peanut butter in your diet may boost selenium intake and also add a delicious and nutrient-dense element to your plant-based meals.
Peanut Butter Selenium Content
According to the USDA National Nutrient Database, peanut butter contains 4.1 mcg of selenium per 100g.
10. Chickpeas
Chickpeas are a valuable vegan source of selenium. Integrate them into your diet by tossing them in salads, making homemade hummus, or incorporating them into plant-based stews and curries. Including chickpeas in your meals provides a tasty and nutrient-rich way to enhance selenium intake as part of a vegan lifestyle.
Chickpeas Selenium Content
According to the USDA National Nutrient Database, cooked chickpeas contain 3.7 mcg of selenium per 100g.
11. Almonds
Almonds are another selenium-rich vegan food. Include them in your diet by snacking on raw almonds, adding sliced almonds to oatmeal or salads, or using almond butter in smoothies and spreads. Incorporating almonds into your meals not only boosts selenium intake but also provides a crunchy and nutritious element to your plant-based eating.
Almonds Selenium Content
According to the USDA National Nutrient Database, almonds contain 4.1 mcg of selenium per 100g.
12. Quinoa
Quinoa is a versatile vegan-friendly source of selenium. Easily incorporate it into your diet by using quinoa as a base for salads, mixing it into plant-based stir-fries, or enjoying it as a side dish with roasted vegetables. Including quinoa in your meals provides a wholesome and selenium-rich option for a well-rounded vegan diet.
Quinoa Selenium Content
According to the USDA National Nutrient Database, cooked quinoa contains 2.8 mcg of selenium per 100g.
13. Tofu
Tofu is a valuable vegan source of selenium. Incorporate it into your diet by grilling, baking, or sautéing tofu and adding it to stir-fries, salads, or wraps. Adding tofu to your meals not only boosts selenium intake but also offers a protein-rich component for a well-rounded vegan diet.
Tofu Selenium Content
According to the USDA National Nutrient Database, firm tofu contains 9.9 mcg of selenium per 100g.
14. Broccoli
Broccoli, while not as high in selenium as some of the other foods on this list, can contribute to your overall selenium intake. Include it in your diet by steaming or roasting broccoli as a nutritious side dish, adding it to stir-fries, or tossing it in salads.
Broccoli Selenium Content
Broccoli, while not as high in selenium as some of the other foods on this list, can contribute to your overall selenium intake. Include it in your diet by steaming or roasting broccoli as a nutritious side dish, adding it to stir-fries, or tossing it in salads.
According to the USDA National Nutrient Database, cooked fresh broccoli contains 2.6 mcg of selenium per 100g.
Vegan Selenium-Rich Recipes to Try
1. Vegan Chocolate Cashew Cheesecake
This mouthwatering vegan cheesecake gets its creamy consistency from selenium-rich cashews. Vegan Chocolate Cashew Cheesecake Recipe
2. Vegan Coconut Flour Peanut Butter Cookies
These vegan coconut flour peanut butter cookies are quick and easy to make. Vegan Coconut Flour Peanut Butter Cookies Recipe
3. Almond Butter Chocolate Truffles
These vegan chocolate truffles are made with selenium-rich almond butter. Almond Butter Chocolate Truffles Recipe
4. Maple Cinnamon Overnight Oats
These selenium-rich, maple cinnamon overnight oats are quick and easy to make. Maple Cinnamon Overnight Oats Recipe
Wrapping Up: Vegan Selenium Sources
Incorporating some of these vegan sources of selenium into your diet may help you boost your intake of this essential element while sticking to your plant-based diet. So add some of these yummy foods to your grocery list and enjoy!
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