Plant-based nutrition › Selenium
Selenium on a plant-based diet
UK soils are low in selenium, so plant intakes can be patchy. Brazil nuts are exceptionally rich (one or two a day is plenty), with sunflower seeds, wholegrains and lentils adding more. UK adults need 75µg (men) or 60µg (women) a day. More is not better: too much selenium is harmful.
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Selenium protects your cells from damage and supports your immune system and thyroid. It has a relatively narrow safe range: you want enough, but not a lot more.
Why plant-based diets fall short
A plant’s selenium content mirrors the soil it grew in, and UK and European soils are comparatively low. US-grown crops are often higher, which is why American food tables can overstate what a UK shopper actually gets.
How to get enough
The simplest fix is one or two brazil nuts a day: they are so rich that more can push you over a safe intake. Sunflower seeds, wholemeal bread, oats and lentils top up the rest. There is no need to supplement selenium on top of brazil nuts.
Could you be low?
Selenium isn’t routinely tested. A daily brazil nut or two plus wholegrains covers most people comfortably. Avoid separate high-dose selenium supplements unless a professional advises one.
How much do you need?
| Group | Per day |
|---|---|
| Men (19–50) | 75µg |
| Men (51+) | 75µg |
| Women (19–50) | 60µg |
| Women (51+) | 60µg |
Source: NHS.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Wholewheat pasta (cooked) | 1 cup cooked (140g) | 47.9µg | 80% |
| Cooked couscous | 1 cup cooked (157g) | 43.2µg | 72% |
| Wholemeal pitta | 1 pitta (64g) | 28.2µg | 47% |
| Brazil nuts | 2 nuts (10g) | 25.4µg | 42% |
| Cooked mushrooms | 1 cup cooked (156g) | 18.6µg | 31% |
| Sunflower seeds | 2 tbsp (30g) | 15.9µg | 27% |
| Cooked pearl barley | 1 cup cooked (157g) | 13.5µg | 23% |
| Cooked amaranth | 1 cup cooked (246g) | 13.5µg | 23% |
Common questions
How many brazil nuts should I eat for selenium?
One or two a day is plenty: they are extremely concentrated, and eating a handful daily can exceed safe selenium intakes over time.
Why is selenium a concern for vegans in the UK?
UK soils are low in selenium, so plant foods grown here carry less than US food tables suggest. A daily brazil nut reliably fills the gap.
Should I take a selenium supplement?
Usually not, if you eat brazil nuts and wholegrains. Selenium has a narrow safe range, so avoid stacking a supplement on top without advice.