Selenium is a powerful trace mineral that everyone requires for good health. Along with iodine, selenium is great for the thyroid. It supports the immune system and it's a powerful antioxidant.[1, 2] Adults require at least 55 micrograms a day and some people consume more (it's best to stay under 400mcg/day).[3]
Although fish and meat are sources of selenium, you can get it from several plant sources, which provide a healthier nutritional plan. In fact, many natural foods provide great sources of selenium, including nuts, seeds, and green vegetables.
At a glance, let's take a look at the seven best vegetarian sources of selenium.
Without a doubt, Brazil nuts are one of the best sources of selenium! Tasty, delicious, and loaded; one study showed that just two brazil nuts per day for 12 weeks raised selenium levels to a normal range.[4]
Shiitake mushrooms taste great and, in addition to providing selenium, they're an excellent source of Vitamin D, antioxidants, and other essential trace minerals. But white button mushrooms provide selenium, too.
Poll any group of third graders for their favorite foods and it's unlikely that lima or pinto beans will be on the list. But, there's no denying their nutritional potency. In addition to selenium, lima and pinto beans provide a great source of protein and fiber.
Chia seeds are one of my favorite superfoods. One of their interesting traits is that, when exposed to water, they expand and take on a gel-like consistency. Chia pudding is a popular treat! It takes on any flavor and prompts a feeling of being full much more quickly than other foods. They're a great source of fiber and amino acids, and have a perfect balance of omega-3 and omega-6 fatty acids.[5]
If you're looking for a gluten-free grain, you have a few choices. Millet and quinoa are emerging in popularity, and brown rice is another great option. It's an excellent, all-around source of essential nutrients, including complex carbohydrates, B vitamins, and soluble fiber.
When it comes to nutritional potency, it's hard to beat a handful of seeds! They're rich in essential omega 3 and omega 6 fatty acids, protein, and fiber. They're also little selenium power-ups. Take your pick of sunflower seeds, sesame seeds, or flaxseed.
Selenium is just one of many nutrients you'll find in many green vegetables. In fact, greens are generally one of the best nutritional smorgasbords of minerals, vitamins, antioxidants, protein, calcium, magnesium, and chlorophyll available. If these aren't the cornerstone of your diet, they should be!
These are just a few vegetarian-friendly sources of selenium that you can add to your diet to boost its nutritional value. You can also opt for supplementation. If that’s the case, always choose a high-quality supplement like Global Healing's vegan-friendly selenium supplement. It is a highly bioavailable supplement extracted from certified-organic mustard seeds.
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