Zinc is an essential nutrient required by the body for creating over 300 enzymes, and it is the most abundant metal in the body after iron. Agricultural Research Service It’s a thorough list based on data from the USDA’s food database. About Vegan Food and Zinc There are quite a number of vegan foods rich in zinc, and most of this list will provide a significant portion of your recommended daily values. See the ranking of 200 breakfast cereals high in zinc. Just because there aren’t too many vegetables on the top of that list, doesn’t mean that they aren’t a good source of zinc. Vegan Foods High in Zinc. Zinc is an essential nutrient required by the body for creating over 300 enzymes, and it is the most abundant metal in the body after iron. Some of the best sources of zinc are not suitable for a vegetarian or vegan diet, so I have compiled a list of some of the best zinc rich foods for vegetarians and vegans! If needed, there are supplements you can get (here’s my list of the best vegan zinc supplements). Some of the best food sources of zinc are, unfortunately, not vegan. On this page, you’ll find a list of the top 30 vegan zinc food sources per serving. Yet one mineral that seems to be easily overlooked, especially in plant-based nutrition, is zinc. The treatment of canned or frozen vegetables with EDTA (a preservative) can strip much of the zinc from foods. Vegetarian sources such as beans, nuts, whole-grains, dairy products and eggs are also a good source of zinc. Food Data Central. Fortified foods – Zinc is often added to cereals, non-dairy milks and yogurts, and other packaged products. Finally, if you are eating enough foods high in zinc or fortified foods, and are still experiencing symptoms of a deficiency (e.g. Beyond this, zinc is vital for the proper functioning of the human body in general. Foods that have a high amount of zinc per 100 calories AND per serving. Examples include hemp seeds, pumpkin seeds, cashews, tofu, lentils (red lentils being the healthiest), quinoa, chia seed, flax seeds, black beans (which are also packed with antioxidants), wholemeal bread, walnuts, red lentils, kidney beans… We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated site, The Hardest Nutrients to Get on a Vegan Diet [Study Summary], How to Get Enough Protein as a Vegan: The Complete Guide, Vegan Nutrition Guide: The Best Vitamin and Mineral Sources, What Is and Isn’t Vegan: Complete Guide [List], The Best Pets for Vegans (Herbivores): The Complete Guide, Lentils vs Beans: Comparing Gas, Protein, and Nutrition, The Best Vegan Food Sources of Tryptophan [Table], Black Beans vs Pinto Beans: Health, Nutrition and Protein. This is one of the rare cases for nutrients where no foods really show up in the top right corner. That being said, they should still play a big part in your diet. Grains are also a good source of zinc, with oats, rye grain, and buckwheat all in the top 8. Click it to see the full version. Also note that they contain phytate, an antinutrient that can affect zinc absorption. hair loss), see a doctor. Examples of vegan and vegetarian friendly foods that are high in zinc include: beans nutritional yeast nuts oats seeds wheat germ and nuts are good sources of zinc as well, although can be calorie-dense. Finally, legumes (kidney beans, lentils, chickpeas, etc.) The best plant sources are whole grains, pseudo-grains, nuts, seeds, and legume. Meat is an excellent source of zinc ( 4 ). The easiest way to identify them is with a bubble chart, which you can see below. Other Vegetarian Sources of Zinc. 10 Sources Of Vegan Friendly Zinc Hemp Seeds - By far the most potent and increasingly available vegan zinc source is hemp seeds, which are quickly... Tahini - A close second is Tahini, which … Wheat germ is an excellent source of zinc. There are many foods that contain zinc, but the following possess the most naturally-occurring zinc among plant-based foods. ... A Whole Foods Vegan Diet: The Ultimate Guide. Thankfully, magnesium is receiving just as much attention as calcium or iron used to in terms of meeting nutritional needs. Is it possible we are missing the mushrooms here? Wheat germ. The current daily value (DV) for Zinc … Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted). If you are following a vegan diet, the major sources of zinc like oysters, red meat, and poultry may not be of much help for you. Seeds are a great source, with pumpkin and sesame seeds ranked at the top. Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. However, they don’t seem to have much zinc in them, at least not white ones, only 0.4 mg of zinc in 1 cup. The only issue is that for some of them you have to eat many servings to reach your RDA. Zinc deficiencies—and excesses of zinc… Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. Some of the highest zinc vegan food … Which plant foods are good sources of zinc? Zinc Facts . Unfortunately, it’s harder to get on vegan and vegetarian diets than a typical omnivorous diet. Further, the amount of zinc found in vegetables and other plant foods can vary greatly depending on the zinc content of the soil where they were grown. These foods … MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Vegan and vegetarian sources of zinc include fortified cereals, wheat germ, tofu, lentils, yogurt, oatmeal, wild rice, squash seeds, and milk. Foods High in Zinc. Ensure that your daily diet contains plenty … Shellfish. The daily … Zinc is an essential mineral that is naturally present in some foods… Deficiency of zinc can cause many problems like impaired brain function, hair loss, depression, and impotence. If you’re trying to maximize your zinc intake while limiting calories and servings, try to eat a lot of: Zinc is important, and although you should be able to get it through these plant-based foods high in zinc, it’s possible that you have further restrictions that make it difficult. But before I get to the foods, there’s a few things you should know about zinc. If you need alternatives to avoid zinc deficiencies, the 2 main ones are: I’d caution you not to overdo it, as zinc toxicity is a real thing. Moreover, beans and lentils tend to be rich in other nutrients, including iron, zinc, potassium, magnesium, and folate. However, some are pretty close. 8 Foods High in Zinc. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. ).There are, however, loads of plant-based zinc-rich foods … It’s needed for: If you’re deficient in zinc, you’ll experience a loss of appetite and weak immune system that could lead to sickness. The inhibitory effects of phytate on … and articles to help you organize and understand the foods you eat. Zinc deficiency can lead to hair loss, impotence, diarrhea, delayed wound healing, abnormal taste, and mental fatigue. Nutrition Facts for Cooked White Button Mushrooms. However, there are some factors to be aware of. Here are 10 zinc-rich recipes to help you consume zinc! My list of foods is pretty comprehensive, but it seems I did somehow miss mushrooms. Nutrition Facts for Cooked Shiitake Mushrooms. According to the NIH, adult males should get at least 11 mg per day, while females should get 8 mg. What Vegan Foods Have Zinc? (The average person needs eight milligrams a day.) Shellfish are healthy, … Overall, aim to get around 50% more of the RDA as a vegan (Source). This study in The Journal of Nutrition notes that the phytates present in a number of plant-based foods (like cereal and rice), can impact the effective absorption of zinc. Like most other nutrients, the best way to obtain zinc is through a healthy diet. Health benefits of zinc include enhanced immune function, faster wound healing, and possibly reduced duration of symptoms of the common cold. These are the 30 best whole foods that I could find. The most zinc-dense foods should rise to the top-right corner of it. Fruits and vegetables only contain small amounts of zinc and are not good sources. It is possible to get enough zinc on a healthy, balanced plant-based diet. This is a fact sheet intended for health professionals. Those who follow the vegetarian diet are almost spoilt for choice. Cereals may contain these grains, and often are fortified with even more zinc. Great sources of zinc include legumes, and nuts and seeds. Vegans also need more zinc because zinc from plants has a lower bio-availability than from meat (Source). Vegan foods high in zinc include: Legumes (beans, chickpeas, lentils) Soy (including tofu, tempeh) Zinc is used for many parts of cellular metabolism. Ingredients for Seedy Peanut Butter … T While zinc deficiency isn’t all that common, it is more likely on a vegan diet. Shaklee Zinc Plus; Sweet Simple Vegan; Low Sugar Vegan Diet; Daiya Vegan Cheese; Foods Rich In Amino Acids; Vegan Cupcakes; Antioxidant Foods For Skin; Foods High In Vitamin B12; Zinc B; Daily Zinc; Essential Foods For A Healthy Diet; Vegan Lasagna Crockpot; Katjes Vegan; Vegan Sauces; How To Cook Vegan … If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. See the nutrient ranking of grains high in zinc. With severe zinc deficiencies, you could experience hair loss, diarrhea, and other issues. See the nutrient ranking of all beans and lentils high in zinc. Red meat is a particularly great source, but ample amounts can be... 2. “They're also a good source of plant-based protein and fiber, and easy to add to … Sprinkle them on top of cereal, salads, or oatmeal. Here are the top 10 vegan foods high in calcium. All data is sourced from the USDA Food Data Central. For a reader-friendly overview of Zinc, see our consumer fact sheet on Zinc.. Introduction. U.S. Zinc is harder to come by, since the best sources are meats and clams/oysters, plus plant zinc is less … Therefore, it is very important for people following the vegan lifestyle to incorporate these vegan foods high in zinc into their meal plan.. Health benefits of zinc … I compiled a list of 120+ vegan whole foods, along with their nutritional info. Here are a few other food sources that are packed with zinc: 1. Small but mighty, pumpkin seeds are a good source of zinc with about 8 mg of zinc in a three-ounce serving. I've been vegan for years and try to make life easier for others by sharing what I've learned. Nutrition Facts for Ralston Enriched Bran Flakes. One of the most overlooked micronutrients is magnesium, a mineral that builds the bones, aids with nervous system and mood health, the ability to rest and recover after workouts, and more. We’ve put together this list of zinc rich foods as well as herbs that suit the Ayurvedic as well as vegan … From the data in the two lists above, we can find the very best overall zinc sources. For more, see the articles on high zinc nuts, high zinc fruits, and high zinc vegetables. See the top 10 nuts and seeds high in zinc. food rich in zinc include eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains.. If you’re trying to maximize your zinc intake while limiting calories and servings, try to eat a lot of: Pumpkin seeds Sesame seeds Oats Adzuki beans Hemp seeds Below are 23 vegan and vegetarians foods high in zinc. To make the problem even worse, many vegan sources of zinc contain phytates, which are anti-nutrients that can inhibit the absorption of zinc and other nutrients. You may have an underlying issue affecting zinc absorption that needs to be addressed first. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians… That's why everybody needs to include sources of zinc in your diet. The daily value for zinc is 11mg per day. Vegans also need to be mindful to get enough zinc, a nutrient that plays a critical role in the body’s immune system. But worry not, there are many other foods that can make up for the daily recommended zinc … This is easy to do if you eat zinc-rich foods. Try to mix up your zinc sources to avoid issues. Oysters (314mg/100g dry weight) and other seafood, such as whelks (47mg/100g dry weight), are often considered aphrodisiacs and this may be connected to their high zinc content (remember what we learnt about zinc and sex? While phytates, which are present in whole-grain breads, cereals, and legumes, do somewhat inhibit the absorption of zinc, these foods are still a good source of zinc. Your friendly neighborhood vegan from Toronto. The 10 Best Foods That Are High in Zinc 1. Vegans and vegetarians need to be especially aware of zinc, as zinc availability is lower in plant foods than animal foods. Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. Our commitment is to provide high quality data and easy to use tools. Zinc is important for immunity and if you find you’re easily catching … Not sure how to use hemp seeds? MyFoodData provides nutrition data tools There are so many zinc-rich foods out there to ensure that they get the required amount of zinc. Vegan and vegetarian sources of zinc include wheat germ, fortified cereals, beans and legumes, seeds, nuts, oatmeal, tofu, spinach, mushrooms, asparagus, broccoli, and zucchini. Zinc is an essential mineral that helps us with many important functions! When I adjusted the values and sorted by zinc per 100 calories, vegetables rose up the list: Rapini, spinach, and many more vegetables have high amounts of zinc with very few calories. There’s one more important thing before we get to the foods. To combat that, I highly recommend looking into soaking your beans, which can eliminate a large percentage of phytates. Zinc is one of the most important minerals to get in your diet. Vegans and vegetarians should be aware of this and aim to consume 200% of the DV to compensate for the bioavailability of zinc. It’s also worth paying attention to which of these foods are low in copper, to maintain a good copper to zinc ratio. The top 8 foods are a tier above the rest, although there’s zinc found in a lot of diverse vegan foods. See All 200 Vegetarian Foods High in Zinc. Supplements – A zinc supplement is convenient and easy. Phytates which are present in whole grains, breads, legumes and nuts inhibit the absorption of … Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. Apparently a dependable source. Zinc is not found in large amounts in plant foods, but as far as can be detected, vegetarians have similar zinc status to non-vegetarians (1). And this is a huge mistake we sh… Food refining appears to reduce trace minerals such as manganese, zinc and chromium, as well as various macro-minerals (magnesium). Meat. The body has no way of storing zinc, so you need to get it on a regular basis (Source). You can also create your own list using the nutrient ranking of over 200 vegetarian foods high in zinc. List of foods …