Vegan Zinc Sources

Food Product	Cup Serving	Vegan Zinc Milligrams
Asparagus	1/2	2.22
Black Beans	1/2	2.64
Cashews	1/8	1.65
Chia Seeds	1/8	1.31
Chickpeas	1/2	1.75
Edamame	1/2	2.25
Flaxseed	1/8	1.24
Garbanzo Beans	1/2	1.75
Hummus	1/2	2.3
Kidney Beans	1/2	1
Lentils	1/2	1.3
Lima Beans	1/2	2.09
Oatmeal	1/2	2.3
Pasta	1/2	1.5
Peanut Butter	1/8	1
Peas	1/2	1
Pinto Beans	1/2	1
Potato	1/2	3.2
Pumpkin Seeds	1/8	2.18
Quinoa	1/2	1
Soybeans	1/2	2.25
Sunflower Seeds	1/8	1.14
Tahini	1/8	1.4
Tofu	1/2	3.35
Winter Squash	1/2	1.39

The FDA recommends 15 milligrams of zinc per day.

Dry measure:

Nuts & seeds listed
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful

Zinc Benefits

cold prevention
cold treatment
immune system
wound recovery
cognitive abilities
antioxidant
energy enhancer
metabolism
fertility
digestion
anticarcinogenic
heart health
improved sleep
hormonal balance

Immune System Boost

Zinc is a common ingredient in many over-the-counter cold prevention products and has long been upheld by dietitians as one of the key nutrients for sustained health and well being.

Special Consideration for Vegans

Many plants contain acids which reduce zinc absorption during the digestive process and therefore many dietitians recommend zinc intake increased up to 150% for vegan and vegetarian health.