Vegan Sources of Selenium
Getting enough selenium on a plant-based diet is entirely achievable - but knowing which foods to prioritise makes the difference. This guide covers the best vegan sources of selenium, why it matters for antioxidant protection, thyroid function and reproductive health, and how to make sure you hit your targets every day.
- Why Selenium matters: antioxidant protection, thyroid function and reproductive health
- Top plant sources: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds
- Recommended daily intake: 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Selenium
- Brazil nuts (2 per day meets the RDA)
- sunflower seeds
- brown rice
- whole wheat bread
- mustard seeds
- tofu
Recommended daily intake: 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans
Frequently Asked Questions
Yes - with planning. The best vegan sources of selenium include: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds.
Selenium deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like selenium can typically be met through diet if planned well.
The richest plant sources of selenium are: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds, tofu.
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