Selenium is a naturally occurring mineral that is found in soil and it is considered to be an essential trace element for maintaining optimal health and wellness.
With selenium’s powerful antioxidant properties, its health benefits are many but the most significant ones are when it:
- Supports the body’s metabolic pathways.
- Aids in the fight against prostate and other cancers.
- Promotes arterial and heart health.
- Heals injured skin due to punctures, sores and burns.
- Regenerates vitamin E and vitamin C which slows down the aging process.
- Boost the immune system to fight off bacterial and viral infections, including herpes and shingles.
- Increases the HDL (High-Density Lipids) cholesterol levels which are considered to be “good” while decreasing the LDL (Low-Density Lipids) which are considered to be “bad.”
Because our human bodies need rather minute quantities and because it is found a wide range of food sources, most people will never suffer a selenium deficiency. However, when a selenium deficiency does appear, the symptoms may include general fatigue and weakening of the muscles. In contrast to that, in cases when there is too much selenium the symptoms are more varied as they include nervousness and depression, nausea and vomiting, rapid loss of hair and an unpleasant stench radiating from the fingernails.
So, where can selenium be most readily found in the plant-based vegan diet?
That’s easy …
- Brazil Nuts. 1 ounce (6-8 nuts) contains 544 mcg
- Sunflower Seeds. 1 ounce contains 23 mcg
- Garlic. 1 cup contains 19.3 mcg
- Soybeans. 1 cup contains 12.6 mcg
- Oatmeal. 1 cup contains 12 mcg
- Whole Wheat Bread. 1 slice contains 11 mcg
- Brown Rice. 1/2 cup contains 10 mcg
- Walnuts. 1 ounce contains 5 mcg
- Broccoli (raw). 1 cup contains 2 mcg
- Brussels Sprouts. 1 cup contains 0.93 mcg
Now you are probably wondering what is the recommended daily dosage of selenium?
According to the Institute of Medicine, the RDA (recommended dietary allowance) for selenium is as follows:
- Adult men and women, age 19 and above should take in 55 mcg per day.
- Regardless of their age, pregnant women should take in 60 mcg per day.
- Regardless of their age, lactating women should take in 70 mcg per day.
- Male and female children, ages 14 through 18, should take in 55 mcg per day.
- Male and female children, ages 9 through 13, should take in 40 mcg per day.
- Male and female children, ages 4 through 8, should take in 30 mcg per day.
- Male and female toddlers and babies, ages 6 months through 3, should take in 20 mcg per day.
- Male and female infants, ages 0 through 6 months, should take in 15 mcg per day.
This is Hanna Getty here and I urge you to look me up on Amazon.com where I have published a number of vegan related books.
Filed under: Vegan Health and Wellness
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