What are the best vegan zinc sources? We explain all below.
What is Zinc?
Zinc helps our body grow new cells, promotes healing[1] and aids with processing carbohydrates[2]. Good sources of zinc include legumes, nuts, seeds and oats, leafy green vegetables, and sprouted seeds and beans.
How much do we need?
Zinc is a trace element, which means we don’t need much – 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.
Although some studies found that vegans had less zinc in their bloodstream than meat-eaters, it was still within the healthy range, and deficiency is rare.
Vegan zinc sources
We can get all the zinc we need from a varied vegan diet, and since small amounts absorb best, it’s a good idea to eat foods that contain zinc throughout the day.
Here are some plant-based foods which contain zinc:
- Legumes (such as tofu, tempeh, beans, lentils)
- Nuts
- Seeds
- Oats
- Wholegrains
- Leafy green vegetables
Should I supplement?
There are health risks associated with taking too much zinc, so it is better to get all you need from a healthy balanced diet.
If you believe you have difficulty absorbing zinc, your doctor can identify the problem, and may prescribe supplements.
Reference
[1] https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
[2] Brand IA1, Kleineke J., 1996. Intracellular zinc movement and its effect on the carbohydrate metabolism of isolated rat hepatocytes. J Biol Chem. 1996 Jan 26;271(4):1941-9
This page was reviewed by Claire Lynch, RD and nutritionist Rohini Bajekal from Plant-Based Health Professionals in November 2023.
