Foods High In Zinc Vegan

Eating enough zinc foods boosts your eye health reduces inflammation fights oxidative stress boosts the health of your heart and skin promotes muscle growth and helps balance your hormones.

Foods high in zinc vegan. The daily value for zinc is 11mg per day. Our bodies need zinc for lots of different functions including fighting infection growth and speeding up reactions. Seeds are a great source with pumpkin and sesame seeds ranked at the top. Here are 10 of the best foods that are high zinc.

In contrast a 2013 meta analysis showed vegans to have only a slightly lower serum zinc level than non vegetarians a difference of 1 17 0 45 µmol l 1. Below are 23 vegan and vegetarians foods high in zinc for more see the articles on high zinc nuts high zinc fruits and high zinc vegetables. Phytates which are commonly found in plant foods reduce zinc absorption and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50. Grains are also a good source of zinc with oats rye grain and buckwheat all in the top 8.

Include adequate amounts of protein at each meal to help zinc absorption and avoid iron supplements and dairy when consuming meals that contain vegan sources of zinc. It is possible to get all the zinc you need from eating a varied and balanced vegan diet. The top 8 foods are a tier above the rest although there s zinc found in a lot of diverse vegan foods. Many vegan dieters can struggle with zinc absorption even if they include plenty of zinc rich food on a daily basis.

If you have planned your own recipes and nutrition intakes carefully and are still showing some of the above symptoms then it could be down to a problem with bioavailability. To maximize absorption of zinc from vegan food sources try soaking cooking sprouting fermenting and or leavening the foods you eat that are high in zinc. Zinc plays a vital role in many functions in the body including growth. You can eat too many zinc rich foods but should be sure you re not supplementing with excessive amounts either.

We also cover vegetarian and vegan options. Overall remember to focus on a balanced diet rich in whole plant based foods to. Vegan and vegetarian sources of zinc include fortified cereals wheat germ tofu lentils yogurt oatmeal wild rice squash seeds and milk. Learn about which foods contain the most zinc here.