Best 5 Plant-Based Sources of Selenium

What's Selenium?

A bit of a lesser known nutrient, selenium is a mineral that's actually vital for your health. It's quite powerful, so you only need very little of it. And the only way to get it is from your diet!

Why Do You Need Selenium?

Selenium is a mighty antioxidant: the best defence against chronic diseases and ageing. It's also needed by your thyroid to keep your metabolism up and running!

Selenium-Rich Foods

Selenium comes in many everyday foods. A serving of chicken, eggs, or tuna usually covers half if not all of your daily needs. But what about plant-based sources?

Top 5 Plant-Based Sources

Good news! Many vegan foods have selenium too — some even more than animal products. Here are the best 5, and each comes with a recipe idea to add to your diet!

1500 Calorie Weight-Loss Meal Plan


Brazil Nuts

Brazil nuts open our list with a bang. Imagine that just one nut has all the selenium you need. Impressive! So, better stick to a couple of nuts max to avoid getting too much!

Brazil Nut Coconut Cookies

Add a few chopped brazil nuts to cookies for crunch and flavour. And a boost of selenium! Try them in this tropical recipe with chewy mango and gluten-free coconut flour.


Sunflower Seeds

A handful of sunflower seeds has more selenium than a portion of chicken. So, roast them up and sprinkle them on salads, soups, or oatmeal. Or simply nibble on them!

Two-Seed Apricot Granola

You can also toss sunflower seeds into this homemade granola mix along with pumpkin seeds, cacao nibs, and sweet apricots. A total antioxidant boost!


Shiitake Mushrooms

Meaty and bursting with umami flavour, shiitake mushrooms are a must in plant-based diets. And a cup of cooked mushrooms comes with as much selenium as two eggs!

Shiitake Turmeric Toast

Here's an easy toast you can have for breakfast! Turmeric and spinach power it up with even more antioxidants so you can start the day at your best.



Oats are good for you in so many ways. They fill you up for hours, keep your heart healthy and your blood sugars in check. And yes, they're rich in selenium too!

Overnight Mango Oat Lassi

And you'll get even more selenium if you eat your oats raw. You can add them to smoothies and energy bars, or prepare a fuss-free overnight oatmeal like this one!


Brown Rice

This everyday staple helps you get a good dose of selenium. It's nutritious and versatile. And leftover cooked rice makes a great base for lots of dishes, just add healthy toppings!

Peanut Edamame Stir-Fried Rice

For example, you can pan-fry it with edamame, sweet soy sauce, and crunchy peanuts for an exotic dinner bursting with goodness. Tap below and grab the full recipe!

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