Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.
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What food is highest in zinc?

Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].

Which vegetarian food is high in zinc?

  • 1: Chickpeas. Indian people commonly use chickpeas in their meals. …
  • 2: Lentils. Lentils are the best source of zinc. …
  • 3: Pumpkin seeds. Pumpkin seeds are super versatile and easy to add to countless meals. …
  • 4: Watermelon seeds. …
  • 5: Hemp seeds. …
  • 6: Beans. …
  • 7: Oatmeal. …
  • 8: Cashew.
Can you get enough zinc from plants?

FoodPortionZinc (mg)
Sunflower seeds, hulled60 ml/ 35 g1.78
Sesame seeds60 ml / 38 g2.56
Pumpkin seeds60 ml/ 35 g2.73
Almonds, unblanched, unroasted, whole60 ml/ 36 g1.12
Which fruit has more zinc?

05/9Dry Fruits Cashews have the most zinc content among nuts and one serving of 28 grams can give you 15% of the DV.

How can I get zinc naturally?

  1. Meat. Meat is an excellent source of zinc (4). …
  2. Shellfish. Shellfish are healthy, low-calorie sources of zinc. …
  3. Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. …
  4. Seeds. …
  5. Nuts. …
  6. Dairy. …
  7. Eggs. …
  8. Whole Grains.
Does peanut butter contain zinc?

Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women.

Do chia seeds have zinc?

A one ounce serving of the tiny chia seed offers 1.3 mg of zinc, as well as fiber, iron and phosphorus.

How can I get zinc without meat?

Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.

Is there zinc in oats?

Oats provide many important vitamins and minerals, and they’re linked to a reduced risk of heart disease and other health issues. A half-cup of oats provides 1.5 mg of zinc. Like legumes, oats (and other whole grains) contain phytates, which can affect how well your body absorbs the mineral.

Do Sunflower seeds have zinc?

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells.

Are avocados high in zinc?

Amount mg, mcg% Daily value (DV)
Zinc0.64 mg6%
Choline14.2 mg3%
Vitamin A7 mcg1%
Vitamin B-120 mcg
What vegetables and fruit have zinc?

  • Mushrooms.
  • Asparagus.
  • Corn.
  • Broccoli.
  • Wheat Germ.
  • Oats.
  • Garlic.
  • Rice (especially brown)
How much zinc is in strawberries?

CategoryNutrient1 cup (144 g) of whole strawberries
MineralPhosphorus27
MineralPotassium240
MineralSodium1.44
MineralZinc0.19
Does almond milk have zinc?

Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which contribute to bone health. Experts have recommended almonds as a way to obtain some of these nutrients.

How much zinc is in broccoli?

Broccoli. Each 1/2 cup of cooked broccoli contains about . 25 mg zinc. “The total amount zinc in broccoli is certainly on the low end of this list,” says Mason.

How much zinc is in an egg?

NameEgg, Whole, RawEgg Yolk, RawPotassium138109Selenium0.0300.056Sodium14248Zinc1.292.30

Does cashew nuts have zinc?

Nuts make a great snack throughout the day, and many are great sources of zinc for your daily balanced diet. Cashews, for example, contain 3 milligrams of zinc in just one package or 56 grams. Cashews are a tasty way to increase your zinc intake throughout the day.

How much zinc is in spinach?

3. Spinach. This leafy green is a powerhouse of nutrition, and it contains a plethora of vitamins and minerals. One half cup of cooked spinach offers 0.7 milligrams of zinc.

Does banana have zinc?

Bananas and plantains (Musa sp.) are major staple foods in many developing countries of the world. Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).

Do pecans have zinc?

Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing ( 4 ). Pecans are rich in several important nutrients, including fiber, copper, thiamine, and zinc.

Does Flax seeds have zinc?

Flax seeds are hailed as a super source of plant-based omega-3 fats which is an important nutrient to help lower the risk of heart disease. With a similar nutrition profile to that of chia seeds, flax seeds are also a source of zinc and selenium, and a good source of magnesium.

Does salmon contain zinc?

Certain types of fish, such as sardines, salmon, flounder, and sole, also contain zinc, but in less potent doses. Red meat, like beef, is considered a good source of zinc. Beef, such as chuck, is not close to the zinc content of oysters but does have slightly more than nine milligrams in three ounces.

Does yogurt have zinc?

Yogurt is a rich source of dietary minerals, and the NDBsr26 reports that a 100-g serving of plain low-fat yogurt includes amounts of calcium at 183 mg, magnesium at 17 mg, potassium at 234 mg, phosphorous at 144 mg, and zinc at 0.9 mg (14).

How much zinc is in lentils?

FoodServing SizeZinc (mg)Yogurt175 mL (3/4 cup)1Turkey75g (2 ½ oz)1-3Baked beans, canned175 mL (3/4 cup)4Lentils, canned175 mL (3/4 cup)2

Does pumpkin seeds have zinc in it?

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses.

How much zinc is in pumpkin seeds?

Pumpkin seeds are a good source of zinc. Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc. For male adults aged 19 years and above, the ODS recommend a daily intake of 11 mg of zinc and 8 mg for women.

Is there zinc in apricots?

sodium: 0.35 mg. zinc: 0.07 mg. copper: 0.03 mg. selenium: 0.04 micrograms (mcg)

Do lemons have zinc?

Eating lemons – which contain about 60mcg of zinc per 100g – and other citrus fruits helps to boost your immune system and keep you healthy, and an extra boost will help when you are battling a cold or other infection.

Does carrot have zinc?

About the accumulation of Zn in the edible part of carrot, it was found that, due to increase in the Zn content in the soil, the plants generally have higher concentrations of this element, demonstrating that fertilization practice can increase the availability of Zn to plants, which is potentially absorbed.

Does orange juice have zinc?

Zinc*: Like vitamin C, zinc helps support a healthy immune system. It also plays a role in important functions like cell growth and division, wound healing, and breaking down carbohydrates. (Pro tip: not all Tropicana orange juice products contain zinc, so be sure to grab Trop50 Vitamin C + Zinc.)

Does watermelon contain zinc?

Watermelon is an amazing hydrating fruit as it contains 92% of water and is enriched with minerals and vitamins. Its seeds are super-rich in various nutrients. These seeds have a low-calorie count and are rich in micronutrients like zinc, magnesium, potassium, etc.