Dietary Zinc Sources For Vegans

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Strengthening the immune system matters a lot because we are in an epidemic period. Anyhow, a particular diet often deprives us of some essential nutrients, and it can affect our health and wellbeing. Zinc is among the nutrients, which play a part in quick wound healing, preventing inflammation, and confirming the seamless functioning of our immune cells. Meat, dairy items, and egg are quality zinc sources, but you would want plant-based consumer goods if you are following a vegan diet. Shared below is a list of those dietary zinc sources for you to seek.

Watermelon Seeds

While watermelon is known for how it hydrates the human body, we do not give enough credit to the product’s seeds. Those components have more than enough zinc, alongside copper and potassium. You can dry and fry the seeds and then consume those as snacks, or even include them in your favorite salad.


Making raspberries, blueberries, or strawberries a part of your diet can help to address the lack of zinc in the body. The berries have plentiful zinc and antioxidants, plus those are high in fiber.


Leafy greens offer beneficial macronutrients, which include zinc. Spinach can aid in replenishing the quantity of zinc in the human body. Therefore, you should consider including spinach in your everyday diet.


Whether or not you follow a special food eating plan, nuts would be a good snack option. That is especially true in the case of products such as cashews, peanuts, walnuts, and almonds. Those are all good sources of energy, plus they have more than enough zinc in them.


Sweet potatoes and standard potatoes contain more zinc as compared to almost every other vegetable. Those are rich in not just zinc but also fiber, vitamin C, vitamin B6, and potassium.


One bowl of garbanzo beans daily can aid you in regulating the supply of zinc to the body. You can find up to about 1.5 milligrams of zinc in every 100 grams of garbanzo beans.

Whole Grains

There is a reasonable level of zinc in meals made with rice, wheat, oats, and quinoa. You can work those forms of grains into many different dishes based on your taste. Adding those plant-based food items to your diet will help to confirm that you do not need to cope with zinc deficiency in the body.