Selenium 

Selenium is an important micronutrient that plays a role in the functioning of different antioxidants, enzymes, and other proteins in the body. It also supports hormone production in the thyroid.^{1, 2} 

Selenium intake in Finland 

The selenium content of food depends on where it is grown. The soil in Finland is naturally poor in selenium, which is why selenium is added into fertilizers. Thanks to this, Finnish people generally get enough selenium from their diet. Grains are the most important source of selenium in the vegan diet. However, it is good to keep in mind that organic farming does not use selenium-enriched fertilizer, and therefore selenium intake may be insufficient for people whose diet consists mainly of organic products³. 

Recommendations and safe intake 

According to Finnish nutritional recommendations, sufficient intake of selenium for adult women is 75 µg per day, and for men 90 µg per day. Prolonged intake of more than 225 µg in adults may be detrimental to health⁴. 

Brazil nuts are an easy way of getting the recommended amount of selenium – 10 nuts per week is enough to cover the body’s needs. However, due to their high selenium content, it is not recommended to regularly eat more than 2 to 3 Brazil nuts per day⁴. 

Good sources of selenium include⁵: 

Source of selenium	µg per 100 g	Typical portion size	µg per portion
Brazil nuts	1917	7 g	134
Sesame seeds, hulled	85	1 tablespoon	7
Chia seeds	32	1 tablespoon	3
Hemp seeds, hulled	25	1 tablespoon	3
Chanterelles, cooked	22	1 deciliter (80 g)	18
Tofu, firm	17	150 g	26
Sunflower seeds	15	1 tablespoon	2
Cashew nuts	11	1 tablespoon	1
Rutabagas/swedes, beetroots, parsnips, celeriac, black salsify	10	60 g	6
Cabbages ja green leafy vegetables	10	50 g	5
Whole-grain rice	9	110 g	10
Bread	3-9	1 slice	1-4

An example of how to get the recommended daily amount of selenium⁵: 

Meal	Food and drink	Amount	Selenium, µg
Breakfast	Oatmeal	1 deciliter dry oats	3,6
	Chia seeds	1 tablespoon	3,2
	Oat milk, fortified	2 deciliters	2,2
	Tahini (sesame seed paste)	1 tablespoon	7,4
Lunch	Fried tofu	150 g	26,1
	Whole-grain rice, cooked	1,5 deciliters	11,1
	Broccoli, cooked	1 deciliter	5,5
Afternoon snack	Cashew nuts	2 tablespoons	2,0
Dinner	Root vegetables (rutabaga/beets/parsnips)	150 g	15,3
	Green beans, cooked	1 deciliter	1,5
	Champignons, cooked	0,5 deciliter	5,3
Evening snack	Whole-grain rye bread	2 slices	2,3
	Hummus	2 tablespoons	0,9
	Spinach	1 deciliter	5,0
Total selenium			91,4

Vegan multivitamin supplements usually contain selenium. For example, the VEG1 multivitamin contains 60 µg of selenium, which covers most of the daily recommended intake (75 µg for women, 90 µg for men), and together with dietary sources of selenium helps secure adequate intake.