Vegan Sources Of Zinc

Next to iron, zinc is the second most plentiful trace mineral in your body and is necessary for good health. 

Zinc is needed for the functions of over 300 enzymes and is involved in many critical processes in your body. It metabolizes nutrients, strengthens your immune system, and builds and repairs body tissues.

However, your body does not store zinc, so you need to eat enough every day to ensure you’re reaching your daily requirements.

Vegetarians and omnivores generally find it simple to get the proper amount of zinc from dairy and meat products, but on a vegan diet, it can be a little bit more tricky.

It's suggested that men eat 11 mg of zinc per day, while women need 8 mg. However, if you’re pregnant, you’ll need 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg.

Some Vegan Foods Rich In Zinc (from the USDA food database)

Pumpkin seeds     -    1 cup     -    6.59
Oats            -    1 cup    -    6.19
Sesame seeds    -    0.5 cup    -    5.58
Rye grain        -    1 cup    -    4.48
Pine nuts        -    0.5 cup    -    4.35
Adzuki beans        -    1 cup    -    4.07
Buckwheat groats    -    1 cup    -    3.97
Cashew            -    0.5 cup    -    3.84
Sunflower seeds    -    1/2 cup    -    3.5
Hemp seeds        -    3 tbsp    -    2.97
Wheat flour        -    100 g    -    2.96
Brazil nut        -    0.5 cup    -    2.7
Lentils            -    1 cup    -    2.51
Chickpeas        -    1 cup    -    2.51
Peanuts            -    0.5 cup    -    2.39
Pecans            -    0.5 cup    -    2.24
Amaranth        -    1 cup    -    2.12
Quinoa            -    1 cup    -    2.02

Fruits Rich In  Zinc

Avocados

These “single-seeded berry” fruits are excellent sources of zinc. One cup of cubed avocado offers almost one milligram of zinc. You can add guacamole dip often to your lunch meals for a daily and healthy portion of zinc.

Apricots

They also contain a good amount of zinc, especially the dried variety. A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc.

Prunes

One of the fruits that are rich in zinc are prunes. A one-cup serving of these sweet-tasting, dried plums will provide you with 0.77 milligrams of zinc.

Blackberries

A cup of fresh blackberries has .53 milligrams of zinc. You can have this zinc-rich fruit first thing in the morning in your smoothie.

Raspberries

Another zinc-rich berry variant, raspberries also supply zinc in good amount. They offer .52 milligrams of zinc per a one-cup serving.

Raisins

Another one among zinc-rich fruits are raisins. These are dried, seedless grapes and provide .32 milligrams of zinc to your daily value.

Dates

A high source of zinc, dates are another variety of dried zinc-rich fruit. Eating just three dates a day will provide .32 milligrams of zinc.

Kiwi

Characteristically green in color with an exotic taste, kiwis are loaded with vitamins and minerals. One of the important minerals in kiwi is zinc. One cup of sliced kiwi will give your body about 0.25 milligrams of zinc.

Bananas

Widely popular for its health benefits and easy availability, bananas also contain some amount zinc along with potassium. A nine-inch banana will give as much as 0.23 milligrams of zinc.

Strawberries

Attractively fragrant and tasty, strawberries also replenish zinc levels in the body. A one-cup serving of strawberries has 0.23 milligrams of zinc to offer.

Dried Figs

Belonging to the mulberry family, one cup of dried figs contains 0.82 milligrams of zinc.

Tangerine

Juiced or canned, tangerines will provide 0.53 milligrams of zinc for every 100-gram serving.

Pomegranate

This brilliantly red-colored fruit contains o.35 milligrams of zinc per 100-gram serving in its raw, unprocessed form.

Plantain

A bowl of cooked plantain offers 0.12 milligrams of zinc per 100-gram serving.

Cantaloupe

A variety of melon, raw cantaloupe contains 0.18 milligrams of zinc per a serving of 100 grams.

To make the issue even more complicated, many vegan sources of zinc contain phytates, that can inhibit the absorption of zinc and other nutrients. To combat that, we highly recommend looking into soaking your beans, which can eliminate a large percentage of phytates. That being said Raw Vegans may want to consider a supplement such as Garden of Life, vitamin Code, Raw Zinc.

Reference:
USDA - https://ndb.nal.usda.gov/ndb/search/list
https://vegfaqs.com/zinc-food-sources/
https://www.foodsforbetterhealth.com/15-zinc-rich-fruits-31878