Selenium
Selenium protects cells and supports the thyroid. European soils are low in selenium, so plants here often contain little.
Keep an eye on it with a plant-based dietWhat the body needs it for
- Protecting cells from oxidative stress
- Thyroid metabolism
- Immune system
How much you need
Adults: men 70 µg, women 60 µg per day (DGE estimate).
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Brazil nut (1 nut, highly variable)approx. 50 µg
- Mushroomsapprox. 10 µg
- Lentils, dryapprox. 10 µg
- Whole grainsapprox. 8 µg
How to make the most of it
- 1 to 2 Brazil nuts a day are enough – no more, or you risk too much.
- Eat a varied diet: content varies greatly by origin.
- You can have your status checked with a blood test.
Matching recipes
Chocolate date energy balls with almonds
Little no-bake energy bites: dates, almonds, oats and cocoa – ideal as a sweet snack or dessert.
Chickpea and spinach curry with spelt
An aromatic curry with chickpeas, tomatoes, a little coconut milk and plenty of spinach, served with spelt – ready in 40 minutes.
Wholegrain bread with hummus, avocado and seeds
A quick, savoury breakfast: wholegrain spelt bread with hummus, avocado, tomato, hemp seeds and pumpkin seeds.
Creamy red lentil dal with spinach
A warming dal with red lentils, tomatoes, coconut milk and fresh spinach – quick to cook, filling and ideal for batch cooking.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values