vegan sources of selenium

Selenium for Cardiovascular and Thyroid Disease Prevention | Vegan nutrition, Diet and nutrition, Health foodSeleniumSummarySelenium is an essential mineral that is needed in trace amounts. Selenium is involved in protection against oxidative damage, reproduction, DNA synthesis and thyroid hormone metabolism. Selenium levels have been positively associated with high bone mineral density (). The selenium content of vegetable foods depends on the selenium content of the soil where food was grown (). Vegans in the USA seem to have adequate selenium shots (). Low consumption and lower blood concentration have been reported in vegans and vegetarians in other areas of the world where the selenium of the soil is low (; ; ; ; ). The recommended dietary allowance (RDA) for selenium is 55 micrograms per day for adolescents and adults, 60 micrograms per day during pregnancy and 70 micrograms per day when breastfeeding (). Most Americans get more than the GDR and more than 99% of the participants in a large survey of people in the U.S. had selenium serum in the normal range (). Content of selenium of vegetable foods The selenium content of vegetable foods depends on the amount of selenium on the soil in which plants were cultivated, as well as other factors, such as soil pH and the use of fertilizers (). The amount of selenium on the ground varies according to geographical location. The lowest selenium intakes in the world are in some parts of China where soil selenium is very low (2), while other regions of China have a very high selenium of soil and high selenium intakes (). Europe's areas also have low soil selenium () although not as low as in China. The New Zealand soil is low in selenium, but selenium intakes are suitable because of the use of wheat imported from high thienio (). In the United States and Canada, selenium intakes, including in areas with lower soil selenium, are generally adequate (; ; ). This is, at least in part, because of the food distribution system that generally makes possible even for those living in areas with lower selenium to obtain sufficient selenium. Selenium values in food composition tables may or may not reflect the actual selenium content of foods eaten by an individual. For example, the database of the USDA Food Composition reports that Brazil's nuts have 544 micrograms of selenium per ounce, but other sources report values ranging from 45 to 566 micrograms/ounces (; ; ; ).A 2017 study analyzed the selenium content of nuts and soils in Brazil and found concentrations of selenium varied widely in soils and soils. Selenium concentrations in nuts were higher when nuts were cultivated in soils with higher selenium content, and lower when the soil was acid. For example, some nuts in Brazil grew in soils of poor selenium still absorbed a good amount of selenium due to soil pH. While nuts grown in acid soils, selenium-poor had lower selenium concentrations. In addition to Brazilian nuts, relatively high foods in selenium include whole grains (especially bread and pasta, oats, barley), whole rice, soy products and beans. The following table shows the selenium content of certain plant foods from the USDA nutrient database (). Please note that the selenium content will vary depending on the selenium of the soil. Selenium in the United States Food Service size Selenium (micrograms) Nueces of Brazil 1 ounce (about 6 nuts) 544 Couscous, cooked 1 cup 43 Complete wheat paste, cooked 1 cup 42 Sunflower seed butter 2 tablespoons 33 Wheat bag 1 bagel 28 Sunflower seeds, dried roasts 1 ounce 23 wheat germ, toast 1 ounce 18 Chia seeds 1 ounce 16 Integral wheat tortilla 1 tortilla 15 Barley, perlada, cooked 1 cup 13.5 Soybeans, cooked 1 cup 13 Avena, cooked 1 cup 13 Signature tofu 1⁄2 cup 12.5 brown rice, cooked 1 cup 12 I'mmilk 1 cup 12 pine beans, cooked 1 cup 11 Tahini 2 tablespoons 10 Lima beans, cooked 1 cup 8.5 Whole wheat bread 1 slice 8 Great northern beans 1 cup 7 Selenium Intakes and Status of VegansVegans in the U.S. appear to have adequate intakes of selenium (). Depending on food options, vegans in Europe may have less selenium consumption. Lower soil selenium in European countries affects selenium content of locally grown grains, fruits and vegetables. In Denmark, both vegans and the general population had medium selenium intakes that were less than recommendations; vegans had significantly lower selenium intakes than the general population (). A report found less selenium between the United Kingdom vegans than among the non-vegetarians in the United Kingdom (). A more recent study in the United Kingdom found lower average selenium shots in lacto-ovo vegetarians and lacto compared to meat or fish. The average selenium intakes of vegans were lower than those of meat and fish, but higher than lacto-ovo/lacto-vegetarians (). Almost half of the vegan women and one third of the vegan men in the United Kingdom had selenium intakes below the recommendations (). In Finland, vegans had lower selenium intakes and lower blood selenium in comparison to non-vegetarians (). Both groups, however, had selenium intakes that met or exceeded the recommendations and selenium serum was in an acceptable range (). Finland is unique in adding selenium to fertilizers (). A cross-sectional study of Germany that compares 36 omnivores and old and old vegans found no significant difference between medium plasma selenium levels: 77 μg/l vs. 68 μg/l, respectively (). However, there was a significant difference in levels of selenoprotein P that are more indicative of selenium status (omnivores: 5.0 mg/L; vegans: 3.3 mg/l). When comparing the vegans in Weikert et al. with the quintiles of women with higher fracture rates in , the vegans would have had low selenium plasma levels but adequate levels of selenoprotein P. No reference range was provided and selenium intakes were not measured. Recommendations The vegans in the US and other areas with a selenium content suitable on the ground, who eat a variety of foods including whole grains and beans, probably have enough selenium. Vegans in low selenium areas should eat Brazilian nuts regularly and/or use a supplement that provides a moderate amount of selenium. The tolerable upper intake level (UL) for selenium is 400 micrograms/day for adolescents and adults and includes both selenium obtained from food and supplement selenium (). Long-term use of high amounts of selenium can cause health problems, such as hair loss and nails or kettle, nausea, diarrhea, fatigue and neurological disorders (). ReferencesLast update January 2019 Institute of Medicine, Food and Nutrition. Dietary reference intakes: Vitamin C, Vitamin E, Selenium and Carotenoids. National Academy Press, Washington, DC, 2000. Mangels R, Messina V, Messina M. Diet Guide for Vegetarian Diets, 3rd edition. Sudbury, MA: Jones & Bartlett Learning, 2011. Reviewed Leave a comment Your email address will not be published. Required fields are marked *Before commenting, please read: Comment Name * Email * Website Notify me of follow-up comments by email. You can also not comment. 4 thoughts on "Selenium"Kia Ora of New Zealand A growing number of New Zealanders, including vegans, are eating gluten-free, (due to IBS sugars instead of allergy to celiac gluten – although most people don't know why gluten-free shuts off their symptoms). Could it be that we need more selenium, even though brown rice " beans, etc, are in our diets? Many people here cannot afford Brazil nuts, as well as being a high-mile food item, which often involves child labour in Brazil. Maybe our recommended level needs to be re-considered... Since the imported high-olenium wheat is an important source of selenium for those living in New Zealand, those who avoid wheat because of eating gluten-free probably need other selenium sources. Beans and rice may be imported and supplied selenium but without analyzing these foods, we do not know how much selenium they provide. This is a circumstance where the use of a supplement that the DDR provides for selenium seems prudent. What about selenium content for food in the UK? Is it suitable for vegans? Selenium adequacy will depend on individual food options. For example, UK vegans who eat Brazilian nuts can regularly have an appropriate selenium state based on a study that found that eating Brazilian nuts can normalize the selenium state () . According to the National Nutritional Database of the USDA, a Brazilian nut supplies 95.8 mcg of selenium. The GDR for non-pregnant and non-lactating adults is 55 mcg/day. Generally speaking, the United Kingdom is a low selenium area, so crops grown in the United Kingdom are likely to be markedly lower in selenium than those cultivated in the United States or other areas with higher soil selenium (). This would affect foods that vegans usually eat, such as locally grown grains, fruits and vegetables. A short, older report (1997) finds a lower state of selenium in United Kingdom vegans than in non-vegetarian UK (). 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20 Selenium Rich Foods We include products that we believe are useful to our readers. If you buy through links on this page, we can win a small commission. What is selenium? Your body is based on , an important mineral, for many of its basic functions, from reproduction to the fight against infection. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides and pH levels can affect all levels of selenium on the ground. That makes selenium deficiency more common in certain parts of the world, although it is relatively rare in the United States. Regardless of where you live, certain factors may make it difficult for your body to absorb selenium. For example, it may have difficulty absorbing selenium if: In addition, those with Graves disease or hypothyroidism need to pay special attention to their selenium consumption as it serves a protective role for the thyroid. Although too little selenium can cause serious health problems, too selenium can also be toxic. Follow these guidelines from the to determine how much selenium is suitable for you: AgeThe recommended daily amount of selenium More than 14 years55 mcg9 to 13 years40 mcg4 to 8 years30 mcg7 months to 3 years20 mcg Birth to 6 months15 mcg Pregnant or lactating women need up to 60 mcg of selenium per day. Continue reading to know what foods provide the most selenium. are one of the best sources of selenium. An ounce, or about six to eight nuts, contains about 544 mcg. Make sure you eat only one serving sometimes a week to avoid the toxicity of selenium. The yellow tuna contains about 92 mcg of selenium by 3 ounces (oz), which makes it an excellent source of selenium. This is followed by sardines, oysters, clams, halibut, shrimp, salmon and crab, which contain amounts between 40 and 65 mcg. Many health-conscious eaters avoid ham due to its high salt content. However, it provides about 42 mcg of selenium per 3 oz portion, or 60 percent of the recommended daily intake for adults. Some products, including pastas, whole wheat breads and whole grains, are or fortified with selenium and other minerals. The amount of selenium in these products will vary, but can usually reach up to 40 mcg for 1 cup serving as noodles or cereals, and about 16 mcg of 2 slices of whole grain toast. Just make sure you balance the enriched foods with a lot of plant-based comprehensive food for optimal nutrition. Three ounces of lean pig contain about 33 mg of selenium. The selenium content of the meat depends on the cut, but a lower round beef fillet will provide you about 33 mcg. The liver of res has about 28 mcg, and the beef has about 18 mcg. You can get 31 mcg selenium of 3 oz boneless turkey. Eat a turkey sandwich in wheat fortified whole bread for extra selenium. The chicken will give you about 22 to 25 mcg of selenium for 3 oz of white meat. This translates into a portion that is similar in size to a card deck, so it is an easy way to add a little selenium to your diet. A cup of homemade cheese provides about 20 mcg, or 30 percent of your recommended daily selenium intake. A hard egg provides about 20 mcg of selenium. Don't you like hard coil? Don't worry, go get the eggs cooked any way you want, and you'll still have a dose of selenium. A cup of cooked whole rice will provide you with 19 mg of selenium, or 27 percent of the recommended daily amount. Enjoy this grain with your favorite portion of 3 oz chicken or turkey to get up to 50 mcg of selenium — almost all the recommended daily amount for adults. You can also replace barley rice that provides 23 mg per 1/3 cup serving. A quarter of a selenium cup provides almost 19 mcg, making them a great snack, especially if you don't eat animal products, which tend to have higher levels of selenium. Enjoy a cup of baked beans and you will get about 13 mcg of selenium along with an important fiber. Mushrooms are fungi that contain many nutrients, including vitamin D, iron and about 12 mg selenium in a portion of 100 grams. A cup of regular oats, cooked, will give you 13 mg of selenium. Enjoy it for breakfast with two eggs to get 53 mcg, frozen cooked, will provide you about 11 mcg of selenium per cup. It is also filled with folic acid and vitamin C.Milk and yogurt each contains about 8 mg of selenium per cup, or 11 percent of its needs per day. Add milk to your enriched cereal to raise your intake. A cup of cooking provides about 6 mg of selenium, plus a healthy dose of protein and fiber. Add them to a soup with mushrooms for a vegan and pleasant meal full of selenium. offer 3 mcg per ounce. That may not seem much, but every bit helps, especially if you follow a vegan diet. Snack in some dry roasted anacardos and you will get a small amount of selenium, 3 mcg for a ounce that serves. A cup of chopped banana offers 2 mcg of selenium, or 3 percent of your recommended daily intake. Again, this might not seem much, but most fruits offer only minimal traces of selenium or none at all. Add bananas to a yoghurt or your favorite oatmeal for more selenium. Last medical review on January 16, 2018Read this following

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Selenium Rich Foods And Vegan Diet Concept With Close Up On Full Frame Pile Brazil Nuts Stock Photo - Image of nutrition, culinary: 185711876