Zinc vegan sources

Zinc is a mineral, it is also referred to as an “essential trace element” because a minor amount of zinc is necessary for proper human health. Zinc is the seconds most abundant mineral in the human body after iron, zinc involves over 300 enzymes that speedup several functions such as metabolism, digestion and nerve functions.

Zinc is needed for the proper growth and maintenance of the human body. It is found in several systems and biological reactions, and it is needed for immune function, wound healing, blood clotting, thyroid function, and much more.



Zinc recommended intake

Recommended daily zinc intakes are 7mg (milligrams) for women and 9.5mg for men.

What are the vegan-friendly sources of zinc?

Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. Ensure that your daily diet contains plenty of zinc-rich foods. The table below shows some of the best vegan sources of zinc and the amount of zinc in milligrams.

Amount of food

Amount of zinc

100g of Fortified Cereals

64mg

100g of Toasted Wheat Germ

17mg

100g of Firm Tofu

2mg

100g of Hemp Seeds

10mg

100g of Lentils

1mg

100g of Oatmeal

1mg

100g of Wild Rice

1mg

100g of Pumpkin Seeds

8mg

100g of Quinoa

1mg

100g of Shiitake Mushrooms

1mg

100g of Black Beans

1mg

100g of Green Peas

1mg

100g of Spinach

1mg

100g of Chia Seeds

5mg

100g of Avocados

1mg

100g of Flax Seeds

4mg

 

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