Best zinc-rich foods for vegetarians: Include chickpeas, Greek yoghurt, whole grains, nuts and seeds in your diet
What to eat: Incorporating these zinc-rich foods into your vegetarian diet can help ensure you're meeting your nutritional needs and supporting optimal health. Remember to focus on variety and balance, enjoying a wide range of plant-based foods to maximise your intake of essential nutrients like zinc.
Zinc plays a crucial role in various bodily functions, including immune support, wound healing, and DNA synthesis. While many people associate zinc with meat-based sources, there are plenty of vegetarian-friendly options available. Here, let’s explore six nutrient-rich foods that can help vegetarians meet their daily zinc requirements (Image: Canva)
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Chickpeas: Legumes such as chickpeas, lentils, and black beans are excellent sources of zinc. These versatile foods not only provide protein and fibre but also contain significant amounts of zinc. For example, a 100gm serving of cooked chickpeas contains approximately 1.5 milligrams of zinc, which is about 23 percent of the recommended daily intake for adults (Image: Canva)
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Nuts and seeds: Pumpkin seeds, hemp seeds, and cashews are among the top contenders for zinc-rich vegetarian foods. Just a handful of pumpkin seeds can provide a substantial amount of zinc, with around 2.2mg per ounce (approximately 28gm). Additionally, incorporating nuts like cashews into your diet can contribute to your zinc intake, along with providing healthy fats and other essential nutrients (Image: Canva)
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Whole grains: Whole grains such as quinoa, oats, and brown rice are not only nutritious but also contain zinc. Quinoa, in particular, stands out as a complete protein source that contains approximately 1.5mg of zinc per cooked cup. By opting for whole grains instead of refined grains, vegetarians can boost their zinc intake while enjoying the benefits of added fibre and nutrients (Image: Canva)
Greek yoghurt: For lacto-vegetarians, dairy products like cheese and yoghurt can be valuable sources of zinc. Greek yoghurt, in particular, is a standout option, providing around 1.4mg of zinc per six-ounce (170gm) serving. Incorporating a variety of dairy products into your meals can help ensure you're meeting your zinc needs while enjoying the benefits of calcium and other essential nutrients (Image: Canva)
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Eggs: Eggs are a nutrient-rich food that contains a variety of vitamins and minerals, including zinc. A single large egg provides approximately 0.5mg of zinc, making it a convenient and versatile option for vegetarians. Whether enjoyed boiled, scrambled, or incorporated into dishes like omelettes and frittatas, eggs can help boost your zinc intake as part of a balanced diet (Image: Canva)
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Dark chocolate: Yes, you read that right! Dark chocolate is not only a delicious treat but also a surprising source of zinc for vegetarians. Opt for dark chocolate with a high cocoa content to reap the most benefits. A one-ounce serving of dark chocolate containing at least 70 percent cocoa can provide around 0.9mg of zinc, along with antioxidants and flavonoids that contribute to overall health (Image: Canva)
Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.
