Selenium is an essential micronutrient for thyroid hormone production, DNA synthesis, reproduction and healthy immunological system. 

Recommended Dietary Allowances (RDAs) for Selenium :
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*Adequate Intake (AI) 

‡ The amalgam of recommendations by the National Institute of Health, USA and the Department of Health, UK aiming for the highest intakes

Examples of plant based sources: 
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The above is based on USDA data and it may not reflect the selenium content in other part of the world.
*The selenium content found in soils varies between and within countries.  

Taking a supplement is the most reliable way of obtaining selenium because of the considerable variability of selenium in plant foods. Even Brazil nuts which are famed for being a rich source of selenium cannot be completely relied on because of this problem1


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1. Junior, E.S., Wadt, L.D.O., Silva, K.E., Lima, R.M.B., Batista, K.D., Guedes, M.C., Carvalho, G.S., Carvalho, T.S., Reis, A.R., Lopes, G. and Guilherme, L.R.G., 2017. Natural variation of selenium in Brazil nuts and soils from the Amazon region. Chemosphere, 188, pp.650-658. (