Selenium is a trace mineral that’s actually quite common in our soil, water, and even our food. Along with being common, selenium is also an “extremely vital mineral for the human body as it increases immunity, takes part in antioxidant activity that defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.” Yet, these are only a few of the known health benefits of consuming the proper amount of selenium. Integrating selenium-rich foods into your diet may increase life longevity, boost fertility, help regulate healthy thyroid function, improve blood flow, and even lower the chance of heart disease. Even more, you don’t need a lot of it. In fact, adults are recommended to consume only 55 micrograms per day. In comparison, the recommended daily intake of magnesium is upwards of 300 milligrams per day.
Luckily, there are a host of plant-based foods that can help you reach your selenium-intake goal including brazil nuts, brown rice, sunflower seeds, baked beans, mushrooms, oatmeal, spinach, lentils, cashews, bananas, and selenium-enriched foods. Here are 15 selenium-rich recipes from the Food Monster App to get you started!
Source: Brazil Nut Fudge
This Brazil Nut Fudge by Raw and Radiant is a super simple recipe laden with natural sugar-filled, nutrient-rich ingredients such as dates, ripe banana, and coconut sugar. A perfect selenium-rich snack, this fudge is enriched with healthy fat-filled almonds and pumpkin seed butter, and even is a great source of adaptogenic cacao and maca!
Source: Macrobiotic Brown Rice Arame
A macrobiotic diet recognizes the yin and yang effects that food has on our livelihoods. This Macrobiotic Brown Rice Arame by Michael and Masa Ofei focuses on integrating nutrient-dense, plant-based ingredients into one macrobiotic diet-friendly recipe. For those seeking selenium, brown rice is a great source and this recipe offers two whole cups!
Sunflower seeds are an excellent, easy source of selenium. One cup of sunflower seed kernels has a whopping 24.4 micrograms of selenium! This Sunflower Seed Butter Oatmeal Cookies by Jennifer Strohmeyer uses a third of a cup of sunflower seed butter, along with nutrient-rich oats, warming cinnamon, and a dose of vitamin C-rich lemon juice.
Source: Mushroom Pulled “Pork”
Mushrooms are not only a great source of selenium — a cup of sliced and grilled portabella offers 21.4 micrograms of selenium — but they are also an excellent ‘meatless’ recipe ingredient. This Mushroom Pulled “Pork” by Yana Chistyakova asks for three to four boletus mushrooms to create a savory ‘meatless’ pork filling!
5. Roasted Cauliflower and Coconut Overnight Porridge Pots
Cauliflower is one of the most versatile plant-based ingredients that everyone should have in their fridge! Have you ever tried cauliflower for breakfast? This Roasted Cauliflower and Coconut Overnight Porridge Pots by Alexandra Dawson is a great place to start with a mixture of cauliflower, sweet maple syrup, warming cinnamon, protein-rich chia seeds, and selenium-rich gluten-free oats.