By Mara Gessini

Selenium is an essential trace mineral vital for various physiological functions; it plays a crucial role in the formation of selenoproteins, which function as antioxidants, protecting cells from oxidative damage and supporting thyroid function by regulating hormone production. Further studies are currently investigating its potential protective role for heart and brain health, including a possible reduction of risk of cognitive decline and Alzheimer’s disease.

How much do we need?

The recommended dietary allowance (RDA) for selenium varies by age and gender:

• Adults: 55 mcg/day

• Pregnant women: 60 mcg/day

• Breastfeeding women: 70 mcg/day

A deficiency in selenium can lead to issues like weakened immune function, cognitive impairment and thyroid dysfunction. Conversely, excessive intake can cause toxicity, leading to symptoms such as gastrointestinal distress, hair loss and neurological problems.

From ‘Are you getting enough protein?’ to ‘Are you getting enough Selenium?’

As usual, when it comes to potential nutrition deficiencies, vegans are under the magnifying glass. A study published in the Journal of Trace Elements in Medicine and Biology found that vegetarians and vegans had significantly lower serum selenium concentrations and glutathione peroxidase activities than omnivores and flexitarians. This suggests a higher risk of selenium deficiency among those on plant-based diets.

Is that the case?

You won’t find selenium listed on nutrition labels, so it is not always easy to know how much of it you’re actually getting with your diet. However, by simply knowing which are the richest plant-based sources of this mineral, we can ensure a daily adequate intake and keep the risk of deficiency to a minimum.

Best plant-based sources of selenium

• Brazil nuts: Content may vary based on the selenium’s concentration of the soil in which the nuts are grown, but in any case, a single Brazil nut can provide up to twice your daily requirement (68-96 micrograms). Do not exceed consumption of 3-4 Brazil nuts per day to avoid potential toxicity effects of selenium. We need it only in small amounts!

• Mushrooms: Certain varieties, such as cremini and shiitake mushrooms, offer a notable amount of selenium. One cup of cremini mushrooms provides 19 micrograms.

• Whole grains and legumes: Foods like brown rice, barley, lentils and whole-wheat products contribute to selenium intake. One cup of cooked lentils provides about 6 micrograms of selenium.

• Seeds and nuts: Sunflower and sesame seeds, as well as other nuts, can add to daily selenium intake.

• Vegetables: Certain vegetables like spinach, cabbage and broccoli can provide small amounts of selenium, depending on the soil content where they are grown.

In conclusion, maintaining adequate selenium intake on a vegan diet is absolutely achievable by simply incorporating a variety of selenium rich plant foods in your diet. Don’t forget to have your daily Brazil nut! 😊

References

• Avery, J. C., & Hoffmann, P. R. (2018). Selenium, Selenoproteins, and Immunity. Nutrients, 10(9), 1203.

• Combs, G. F. (2001). Selenium in global food systems. British Journal of Nutrition, 85(5), 517-547.

• Fairweather-Tait, S. J., Bao, Y., Broadley, M. R., Collings, R., Ford, D., Hesketh, J. E., & Hurst, R. (2011). Selenium in human health and disease. Antioxidants & Redox Signaling, 14(7), 1337-1383.

• Falandysz, J. (2017). Selenium in edible mushrooms. Journal of Environmental Science and Health, Part C, 35(3), 258-284.

• Haug, A., Graham, R. D., Christophersen, O. A., & Lyons, G. H. (2007). How to use the world’s scarce selenium resources efficiently to increase the selenium concentration in food. Microbial Ecology in Health and Disease, 19(4), 209-228.

• Hoffmann, P. R., & Berry, M. J. (2008). The influence of selenium on immune responses. Molecular Nutrition & Food Research, 52(11), 1273-1280.

• Judd, P.A., Long, A., Butcher, M., Caygill, C.P. and Diplock, A.T., 1997. Vegetarians and vegans may be most at risk from low selenium intakes. BMJ: British Medical Journal, 314(7097), p.1834.

• National Institutes of Health. (2021). Selenium: Fact sheet for health professionals. Office of Dietary Supplements.

• Rayman, M. P. (2008). Food-chain selenium and human health: Emphasis on intake. British Journal of Nutrition, 100(2), 254-268.

• Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268.

• Shahar, A., Patel, K. V., Semba, R. D., et al. (2010). Plasma selenium is positively related to performance in neurological tasks and cognitive function among older adults. Journal of Nutrition, 140(4), 990-995.

Mara Gessini Nutrition

Vegan for the animals since 2012, Mara Gessini is a nutritionist with a MSc in Biology and a fully qualified personal trainer with 6 years of experience in the industry.

Mara is specialised in plant-based nutrition for every need and goal. Her lifelong passion and enthusiasm for nutrition, vegan cooking and fitness are the foundations of her lifestyle and job. Throughout the years, her empathic, holistic and intuitive approach and her tailored nutrition and training plans have helped hundreds of clients to hit and overachieve their goals and thrive in their well-being journey.

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