Best Plant-Based Sources Of Selenium

Plant-Based Meal
Plant-Based Meal
Plant-Based Meal
Plant-Based Meal

Most people may not have much knowledge about this healthy mineral that you take through your diet. Selenium is an essential mineral and plays a major role in many of the body functions. Selenium is only needed in small amounts, but it is vital for thyroid function.

Studies have shown that eating a high amount of selenium-rich foods can help in reducing the risk of developing certain types of cancer. A recent study showed that selenium has the ability to lower the risk of colon, lung, breast, and prostate cancer.

Another benefit of selenium is that it improves your heart health and reduce the risk of heart disease. According to an analysis of 25 studies, taking a high amount of selenium can reduce the risk of heart disease by 24%. Selenium can also help in improving the function of the thyroid gland and plays a major role in thyroid hormone production.

Some of the plant-based foods that are rich in selenium are shared below.

Sunflower Seeds

You will get around 19 mcg of selenium from just one cup of sunflower seeds. This makes it a great snack for you if you are a vegan.

Brown Rice

Brown rice is another plant-based food that is a great source of selenium. Around 19 mcg of selenium is available from just one cup of cooked long-grain brown rice.

Brazil Nuts

Studies have also shown that Brazil nuts are very high in selenium. However, you should note that consuming too much Brazil nuts can be toxic.


Around 6 mcg of selenium is present in one cup of cooked lentils. They are also rich in protein and fiber, which offers many health benefits. You can add lentils to your daily plant-based meal for improving your heart health.


One cup of cooked spinach can provide around 11 mcg of selenium. Eating spinach will also help in improving your immune function because of the high amount of vitamin C in it.


You will get around 3% of your daily requirement of selenium from one cup of chopped banana. You can eat bananas raw or add them to your favorite smoothies and salads.


Every ounce of dry-roasted cashews contains 3 mcg of selenium. If you are following a vegan diet, you can include dry roasted cashews in your diet and eat them as a snack.