The Vegetarian Useful resource Group Weblog

by Reed Mangels, PhD, RD

Selenium is a vital mineral that we’d like in very small quantities – the RDA is 55 micrograms day by day for an grownup. To place that in perspective, a microgram is a millionth of a gram. Although we solely require a small quantity of selenium, we should meet our wants for it from meals and/or dietary supplements so as to keep wholesome. Selenium is required for our thyroid gland to perform correctly, for DNA manufacturing, for replica, and for serving to to guard our our bodies from harm attributable to free radicals. The Advisable Dietary Allowance (RDA) for selenium is:

Beginning to six months: 15 micrograms/day (that is the Sufficient Consumption somewhat than the RDA)

7-12 months: 20 micrograms/day (that is the Sufficient Consumption somewhat than the RDA)

1-3 years: 20 micrograms/day

4-8 years: 30 micrograms/ day

9-13 years: 40 micrograms/day

14 years and older: 55 micrograms

Being pregnant: 60 micrograms/day

Lactation: 70 micrograms/day

Many complete plant meals can provide us with selenium though the selenium content material of meals differ extensively, relying, in plant meals, on the quantity of selenium within the soil the place the crops had been grown. In the USA, the impact of variations in soil selenium ranges is lower than in different international locations as a result of we sometimes eat meals grown in several areas, together with areas the place the soil is wealthy in selenium. Research in the USA report each decrease selenium intakes (1, 2) and little distinction in selenium consumption or in selenium standing between vegetarian and nonvegetarians (3,4). Experimental diets designed to signify typical vegan diets in the USA had been discovered to offer greater than the RDA for selenium (5, 6).

The Nationwide Institutes of Well being identifies individuals who eat solely native meals grown in soils which might be low in selenium as extra probably than others to have bother getting sufficient selenium (7). If you’re vegan and eat solely native meals which might be grown in soils which might be low in selenium, chances are you’ll have to take a complement that gives further selenium.

10 Good Sources of Selenium for Vegans

1. Brazil nuts 319 micrograms of selenium in 2 Tablespoons
2. Complete wheat pasta, cooked, 25 micrograms of selenium in ½ cup
3. Tofu, agency 22 micrograms of selenium in ½ cup
4. English muffin, complete grain, 17 micrograms of selenium in 1 muffin
5. Complete wheat bread, 9 micrograms of selenium in 1 slice
6. Portabella mushrooms, diced, 8 micrograms of selenium in ½ cup
7. Vegetarian baked beans, 6.5 micrograms of selenium in ½ cup
8. Soybeans, cooked, 6.3 micrograms of selenium in ½ cup
9. Oatmeal, cooked, 6 micrograms of selenium in ½ cup
10. Brown rice, cooked, 5.6 micrograms of selenium in ½ cup

Notice that the quantities of selenium in meals listed above are from the U.S. Division of Agriculture (USDA) nutrient database and should under- or overestimate the precise selenium content material of a particular meals merchandise (8).

Some Fascinating Details About Selenium

1. In China, there are huge variations in soil selenium content material in several areas. Due to this variability, the selenium content material of corn, rice, and soybeans can differ 1000-fold from one space of China to a different (8).
2. Animals can preserve selenium when meals selenium is low and excrete selenium when their consumption is excessive. Thus, the selenium content material of animal merchandise doesn’t differ as a lot as does the selenium content material of plant meals.
3. Routinely getting an excessive amount of selenium (greater than 400 micrograms day by day in adults) from all sources – meals, drinks, and dietary supplements – may end up over time in well being points together with nausea, diarrhea, garlic breath, rashes, and nervous system issues.

References

1. Jin Y, Kanaya AM, Kandula NR, et al. Vegetarian diets are related to chosen cardiometabolic danger elements amongst middle-older aged South Asians in the USA. J Nutr. 2018;148:1954-1960.
2. Lynch HM, Wharton CM, Johnston CS. Cardiorespiratory health and peak torque variations between vegetarian and omnivore endurance athletes: A cross-sectional research. Vitamins. 2016;8:726.
3. Shultz TD, Leklem JE. Selenium standing of vegetarians, nonvegetarians, and hormone-dependent most cancers topics. Am J Clin Nutr. 1983;37:114-118.
4. Tesar R, Notelovitz M, Shim E, et al. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous ladies. Am J Clin Nutr. 1992;56:699-704.
5. Turner-McGrievy GM, Barnard ND, Scialli AR, Lanou AJ. Results of a low-fat vegan weight loss plan and a Step II weight loss plan on macro- and micronutrient intakes in obese postmenopausal ladies. Diet. 2004;20(9):738-746.
6. Hess JM, Comeau ME. Utility of dairy-free vegetarian and vegan USDA meals sample fashions for non-pregnant, non-lactating wholesome adults. J Meals Sci. 2022;87:4703-4713.
7. Workplace of Dietary Dietary supplements, NIH. Selenium Reality Sheet for Customers. https://ods.od.nih.gov/factsheets/Selenium-Client/. 2021.
8. Stoffaneller R, Morse NL. A evaluation of dietary selenium consumption and selenium standing in Europe and the Center East. Vitamins. 2015;7:1494-1537.

To learn extra about selenium see:

Selenium Reality Sheet for Customers (from Nationwide Institutes of Well being; accommodates nonvegan sources of selenium)

The contents of this web site and our different publications, together with The Vegan Journal, aren’t meant to offer private medical recommendation. Medical recommendation ought to be obtained from a certified well being skilled. We regularly rely upon product and ingredient data from firm statements. It’s unattainable to be 100% positive a couple of assertion, data can change, individuals have totally different views, and errors might be made. Please use your finest judgment about whether or not a product is appropriate for you. To make sure, do additional analysis or affirmation by yourself.