10 Natural Vegan Food Sources Of Zinc


VEGAN-ZINC-FOODSZinc is a mineral that plays a significant role in the proper functioning of the body.

Many metabolic processes require zinc and its ability to generate enzymatic and biochemical reactions. Likewise, its effects guarantee the good state of senses such as smell, synthesis of DNA and possess a strong immune system.

Likewise, zinc is considered among the minerals that help to prevent cancer because, due to its antioxidant properties, it contributes to the neutralization of free radicals.

Zinc (11 to 8 mg) should be taken daily, in the case of men and women respectively. However, females should regulate these figures during the process of breastfeeding.

The human body is not capable of producing zinc naturally, so it is recommended to incorporate it into the body through food.

Here are Vegan Foods Rich in Zinc:-

1.Nuts and seeds

Seeds such as pumpkin, sesame, pine nuts, almonds, and sunflower are excellent for the diet of vegetarians because they are very good suppliers of zinc.

2. Spinach

Spinach is one of the healthiest salads and best preserves the minerals and nutrients it has. Regarding zinc, 100 g provide 0.60 mg.

3. Beans

Like nuts, beans can replace meat as a source of zinc for vegetarians. 100 grams of beans provide 3 mg of zinc while maintaining adequate blood glucose levels.

4. Flaxseed

Flaxseed is very versatile because it can be added as a powder to other foods. In addition to containing omega 3 fatty acids, 100 grams of them provide 5 mg of zinc.

5. Pumpkin Seedspumpkin seed oil

Each pumpkin seed contains 8 milligrams of zinc so it is considered one of the main sources of zinc, not meat. In addition to this it supplies omega 3 fatty acids.

6. Garlic

raw garlic

Garlic is very healthy and also makes significant contributions of zinc. It is considered that 100 grams of garlic are equivalent to 2 mg of zinc.

7. Rice

white brown red rice

White rice is a good source of food that is rich in zinc and can become your meal easily . This is not only because 100 of the latter provide 3 mg of zinc but because they provide other minerals such as selenium, potassium, vitamin, and magnesium.

8.Green Peas

In addition to being delicious, peas are an important source of zinc. 100 grams of them are equivalent to 5mg of zinc. It is also good for preventing cancer and maintaining adequate blood glucose levels.


In addition to being good at following a healthy diet and not gaining weight, peanuts provide 4 mg of zinc per 100 grams that are ingested.

10. Oats

Oats are grains that contains a fair amount of zinc. Oats also provide iron, calcium, magnesium, and potassium. Soak oats overnight which makes them easier to assimilate and digest. Oats contains 5 mg of zinc per 100 grams.

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