Brazil Nut Anyone?

Brazil Nuts

When some people, who are looking at a vegan/plant-based diet, consider their nutritional needs, they think macronutrients like protein and fat, or micronutrients like Vitamins B12 and Vitamin D.

Other than iron, we tend to overlook the nutritional minerals we need as well.

One such mineral is selenium.

Selenium is a trace element that is found in soil, but also some foods. It is essential to our bodies as it plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. We need it, but we don’t need a lot.

So, how much do we need? The average adult has an RDA (Recommended Daily Allowance) of 55 micrograms (mcg).

As a vegan/plant-based eater, where can we find selenium? Selenium can be found in multivitamins or as a stand-alone supplement, but the best source is natural foods containing selenium. The food richest in selenium is Brazil nuts and they pack a selenium punch as 1 ounce (6-8 nuts) has a whopping 544 mcg!! So, all you really need is one small nut/day to fulfill your requirements. One cup of regular oatmeal has 13 mcg, 1 cup of cooked lentils have 6 mcg and ½ cup of sliced banana has 1 mcg just to give you a comparison.

Just sayin' is all!

Lou-Anne Hooper

New-to-Veganism Neighbourhood | Facebook

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DISCLAIMER: None of the information in this document is a substitute or replacement for information that should be obtained by your doctor and/or registered nutritionist. Please contact these persons for answers to your health and nutritional questions.