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  HEALTH TOOLS | Vegan Nutrition

 

Vegan Zinc

The FDA recommends 15 milligrams of zinc per day.

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


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
1/2
1.75

Hummus
1/2
2.3

Kidney Beans
1/2
1

Lentils
1/2
1.3

Lima
1/2
2.09

Oatmeal
1/2
2.3

Pasta
1/2
1.5

Peas
1/2
1

Peanut Butter
1/8
1

Pinto
1/2
1

Potato
1/2 (1 Potato)
3.2

Pumpkin Seeds
1/8
2.18

Quinoa
1/2
1

Soybeans
1/2
2.25

Sunflower Seed
1/8
1.14

Tahini
1/8
1.4

Tofu
1/2
3.35

Winter Squash
1/2
1.39
Dry measure:
Nuts & seeds listed 
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful
Black Turtle Bean Botanical Drawing
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. 

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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