{"id":70333,"date":"2016-08-16T18:33:51","date_gmt":"2016-08-16T17:33:51","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&p=85100"},"modified":"2023-12-13T10:54:20","modified_gmt":"2023-12-13T10:54:20","slug":"zinc-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-us\/zinc-vegan-diet\/","title":{"rendered":"Zinc in a Vegan Diet"},"content":{"rendered":"\n

What are the best vegan zinc sources? We explain all below.<\/strong><\/p>\n\n\n

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Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

What is Zinc?<\/h2>\n\n\n\n

Zinc helps our body grow new cells, promotes healing[1]<\/a><\/sup> and aids with processing carbohydrates[2]<\/a><\/sup>. Good sources of zinc include legumes, nuts, seeds and oats, leafy green vegetables, and sprouted seeds and beans.<\/p>\n\n\n\n

How much do we need?<\/h2>\n\n\n\n

Zinc is a trace element, which means we don\u2019t need much \u2013 just 9.5mcg a day for men and 7mcg a day for women, though vegans may need a little more because zinc from plant foods does not absorb quite as easily.<\/p>\n\n\n\n

Although some studies<\/a> found that vegans had less zinc in their bloodstream than meat-eaters, it was still within the healthy range, and deficiency is rare.<\/p>\n\n\n\n

Vegan zinc sources<\/h2>\n\n\n\n

We can get all the zinc we need from a varied vegan diet, and since small amounts absorb best, it\u2019s a good idea to eat foods that contain zinc throughout the day.<\/p>\n\n\n\n

Here are some plant-based foods which contain zinc:<\/p>\n\n\n\n