Not many people know about this important nutrient: selenium and how to make sure you get enough of it in your vegan diet. I have one little habit for you to implement to make sure you will always consume enough selenium in your diet.
Have you heard about brazil nuts? Do you consume them often? Have you heard of the nutrient selenium? Do you know why our bodies need it for?
Today I want to share one little simple tip we all need to implement into our diets for greater health. Which is eating 1 brazil nut daily. Yes that’s that simple!
This super simple tip of adding 1 daily brazil nut into your diet. Why? Because brazil nuts contain about 90mcg of selenium and as adults we need around 70mcg of selenium daily.
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Other vegan sources of selenium include:
- animal products,
- brown rice,
- baked beans,
- sunflower seeds
These vegan sources of selenium however contain selenium but in much lower quantities. So I recommend if you eat a plant-based diet to add 1 daily brazil nut. This will help you achieve the optimal amount of selenium along with these other foods.
Selenium is a very important mineral is an antioxidant and is very important for thyroid health (along with iodine). Also for heart health and is good for hair, skin and nails. But truly the most important reason behind making sure we are getting enough selenium is for thyroid support.
Our thyroids are so important to regulate hormone. Selenium deficiencies have been linked with lower levels of thyroid hormones (which can lead to hypothyroidism). It has been found in some studies that selenium supplements can help improve Hashimoto’s thyroiditis. A healthy functioning thyroid is needed for a good healthy metabolism and energy. Iodine is also important for thyroid support.
How to get your selenium daily:
I eat mine along with my other supplements – whole as a mini snack at 10 am. For children they need 30mcg of selenium daily. So it is best to give them 1 brazil nut every second day. Or 2-3 once a week. We have 2-3 brazil nuts each friday if I have forgotten to give us a daily brazil nut.
Don’t go eating 5 because I said they are good for you. Eating too many brazil nuts would give you too much selenium and can lead to toxicity if over doing it. Stay at 3 maximum daily.
I hope you find this little article on vegan sources of selenium useful. Let me know how you go introducing brazil nuts into your routine!