Top 5 Zinc Rich Food Sources for Vegetarians

Zinc is an essential mineral that plays a vital role in many bodily functions, including immune function, wound healing, and protein synthesis. Here are some foods that are rich in zinc:

Legumes:

Chickpeas, lentils, kidney beans, black beans, and white beans are all good sources of zinc containing between 1.8mg - 2.5mg of zinc per serving.

Dairy Products:

Milk, cheese, and yogurt are all good sources of zinc for lacto-vegetarians. For vegans, fortified plant-based milk and yogurt are good options. You can expect to obtain between 0.9mg - 1.4mg of zinc per serving.

Nuts & Seeds:

Pumpkin seeds, sesame seeds, cashews, pine nuts, and almonds are all good sources of zinc containing around 0.9mg - 2.9mg per oz.

Vegetables:

Spinach, kale, mushrooms, peas, and asparagus all contain zinc. You will find quantities ranging from 0.5mg to 1.4mg per cup of the above cooked vegetables.

Whole Grains:

Brown rice, wheat germ, and oatmeal are all good sources of zinc. You will obtain between 0.9mg to 2.7mg of zinc per serving.