VRG > Vegan Journal > 2023 Issue 3 > Thinking about Zinc

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Thinking about Zinc

by Reed Mangels RD, PhD

Zinc is an essential mineral. We need to get it from food and/or supplements to stay healthy. Zinc has many roles in our bodies, including helping enzymes work properly, bolstering the immune system, helping to make DNA and proteins, promoting growth and development, helping wounds heal, and supporting the senses of taste and smell. Many whole plant foods supply us with zinc.

Zinc requirements for various age groups can be found here: www.vrg.org/blog/2023/01/19/thinking-about-zinc

10 Good Sources of Zinc for Vegans

  1. Vegetarian baked beans: 2.5 milligrams of zinc in 1 cup
  2. Wheat germ: 2.5 milligrams of zinc in 2 Tablespoons
  3. Pumpkin seeds: 2.2 milligrams of zinc in 2 Tablespoons
  4. Tofu: 2 milligrams of zinc in 1 cup of firm tofu
  5. Fortified vegan "meats": 0.8-1.4 milligrams of zinc in 1 ounce
  6. Chickpeas: 1.4 milligrams of zinc in 1 cup
  7. Tahini: 1.4 milligrams of zinc in 2 Tablespoons
  8. White beans: 1.2 milligrams of zinc in 1 cup
  9. Lentils: 1.1 milligrams of zinc in 1 cup
  10. Sesame seeds: 1.1 milligrams of zinc in 2 Tablespoons

Zinc is often found in whole vegan foods along with substances called phytates that reduce zinc absorption. There are ways to help zinc be better absorbed.

7 Ways Vegans Can Promote Zinc Absorption

  1. Choose more yeast-leavened and sourdough breads in place of breads leavened with baking powder like biscuits and muffins, and in place of unleavened items like crackers.
  2. Sprout dried beans and grains/eat more sprouts.
  3. Eat foods that supply zinc along with citrus fruits and other foods containing citric acid.
  4. Eat foods that are good sources of zinc along with foods that contain organic acids such as sauerkraut and plant-based yogurt.
  5. Soak dried beans and grains before cooking and discard the soaking water.
  6. Choose fermented soy foods such as tempeh and miso.
  7. Eat foods that supply zinc with foods that supply protein.

Find the recipe pictured below for Roasted Garlic and Herb Sauce served over tempeh on our blog: www.vrg.org/blog/2023/02/22/roasted-garlic-and-herb-sauce