Vegan Zinc

The FDA recommends 15 milligrams of zinc per day.

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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
  

FOOD
PRODUCT

CUP
SERVING SIZE

VEGAN  ZINC
MILLIGRAMS

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Asparagus

1/2

2.22

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Black Beans

1/2

2.64

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Cashews

1/8

1.65

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Chia Seeds

1/8

1.31

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Chickpeas

1/2

1.75

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Edamame

1/2

2.25

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Flaxseed

1/8

1.24

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Garbanzo

1/2

1.75

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Hummus

1/2

2.3

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Kidney Beans

1/2

1

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Lentils

1/2

1.3

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Lima

1/2

2.09

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Oatmeal

1/2

2.3

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Pasta

1/2

1.5

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Peas

1/2

1

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Peanut Butter

1/8

1

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Pinto

1/2

1

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Potato

1/2 (1 Potato)

3.2

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Pumpkin Seeds

1/8

2.18

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Quinoa

1/2

1

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Soybeans

1/2

2.25

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Sunflower Seed

1/8

1.14

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Tahini

1/8

1.4

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Tofu

1/2

3.35

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Winter Squash

1/2

1.39

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

Zinc Boosts
Immune System
 

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. 

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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.

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Keep HEALTH TOOLS Current