List of 20 Best Zinc Rich Foods for Vegetarians | Health Benefits of Zinc

Zinc is an important nutrient that the body requires for the production of over 300 enzymes, and it is the second most abundant metal in the body after iron. Zinc’s health advantages include improved immune function, quicker wound healing, and potentially a shorter period of common cold symptoms. Zinc is therefore essential for the proper functioning of the human body in general. Hair loss, impotence, diarrhoea, delayed wound healing, abnormal taste, and mental weakness may all result from a zinc deficiency. Vegans and vegetarians should be particularly cautious of zinc since zinc availability in plant foods is smaller than in animal foods. Furthermore, the zinc content of vegetables and other plant foods can differ significantly based on the zinc content of the soil in which they were grown. Given below is a list of zinc rich foods for vegetarians.

Zinc Rich Foods for Vegetarians

Following the recent resurgence in COVID-19 events, people are becoming more concerned with their diet. Their focus is shifting to naturally rising immunity. It is beneficial to keep yourself safe by improving your immunity, but vitamin C is not alone in this battle. Zinc is also important for maintaining your wellbeing and boosting your immunity. Zinc is a trace mineral that is needed for many bodily functions. It is found in the body’s hard muscles, skin, pancreas, liver, and kidney. Because of its interaction with T cells, zinc is needed for good immunity (a major component in your immune system). It is also needed for over 300 enzymes in the body, as well as protein synthesis, wound healing, DNA synthesis, and a proper sense of taste and smell.

Although the body’s need for zinc is limited, it is essential for normal growth. Zinc deficiency is normal because your body can not store it, so you must get enough zinc from your diet on a regular basis. Zinc deficiency can result in diarrhoea, stunted growth, hair loss, eye and skin lesions, libido loss, and immune suppression. Following is a list of Zinc Rich Foods for Vegetarians and Vegans.

Zinc Rich Foods for Vegetarians

Why is Zinc Important

Zinc is one of the most important elements necessary for the human body’s food functioning. It is important to support your immune system and help your body avoid infections. Zinc is also essential for wound healing and promotes cell formation. Children with adequate zinc levels could be less susceptible to diarrhoea and the common cold. Zinc is also essential for the proper functioning of your senses, such as taste and smell.

Recommended daily intake of zinc

Zinc is prescribed at 8 mg per day for women and 11 mg per day for adult men. Consuming more than 25 gm of zinc per day may result in copper deficiency and anaemia. Zinc dose for children does not exceed 8 mg a day.

List of zinc rich foods for vegetarians

Animal products are thought to be the best sources of zinc. Since there are only a few plant-based supplies of zinc, vegetarians are more likely to be deficient in this mineral. However, there are some excellent plant-based zinc options for vegetarians. Let us check the Zinc Rich Foods for Vegetarians list here.

1. Chickpeas

Chickpeas are widely used in Indian cuisine. They are the perfect choice if you want to meet your zinc requirements without consuming beef. A cup of cooked chickpeas contains 2.5 mg of zinc and is rich in fibre and protein. Chickpeas can be used in curries, salads, and snacks.

2. Lentils

Lentils are the strongest zinc source. They are both low in fat and calories and contain important nutrients such as proteins and fibre. A cup of lentils has nearly 4.7 mg of zinc. Use them in daily meals, such as curries.

3. Pumpkin seeds

Pumpkin seeds are very flexible and can be used in a variety of dishes. A pinch of pumpkin seeds contains 2.2 mg of zinc as well as 8.5 mg of plant-based protein. According to research, eating a diet high in pumpkin seeds can lower the risk of cancer.


4. Watermelon seeds

Don’t throw the seeds out while drinking fresh watermelon milk. Watermelon seeds, believe it or not, are very nutritious, containing zinc and other micronutrients. 4 mg of zinc can be contained in a handful of watermelon seeds. You should dry them and enjoy them as a snack on a regular basis. These seeds boost immunity and keep the heart in good shape.

5. Hemp seeds

Hemp seeds contain a lot of unsaturated fats and zinc. 3 mg of zinc is contained in three tablespoons of hemp seed. Hemp seeds are also high in the amino acid arginine, which appears to lower the risk of cardiovascular disease. Sprinkle them on top of yoghurt or salads.

6. Beans

Beans, especially kidney and black beans, are another excellent source of zinc. These beans are both rich in soluble and insoluble fibres, vitamins, iron, phosphorus, and calcium, all of which are beneficial to better health. A cup of cooked black beans has 2 mg of zinc, while a half cup of cooked kidney beans has 0.9 mg of zinc. This is a Zinc Rich Foods vegetables.

7. Oatmeal

Since oats are a nutrient-dense meal, they are the traditional breakfast. Oatmeal contains a lot of zinc, fibre, folate, vitamin B6, and beta-glucan. Half a cup of oats contains around 1.3 mg of zinc. Oats also help to keep your cholesterol levels in check and your heart balanced.

8. Cashew

Cashews are one of the tasty ways to get natural, plant-based zinc. You’ll get around 1.5 mg of zinc if you eat them raw or fried. They’re high in vitamin A, vitamin K, zinc, folate, and unsaturated fat. Eating cashews will lower the risk of heart disease and encourage healthier cholesterol.

9. Curd

A low-fat curd or yoghurt supplies us with good bacteria for a stable gut as well as ample zinc. A cup of curd or yoghurt has 1.5 mg of zinc in it. It is excellent for digestion and immune system support.

10. Dark chocolate

Zinc is abundant in dark chocolate. A 100 gramme serving of dark chocolate contains 3.3 mg of zinc. However, dark chocolate is high in calories and sugar, so don’t depend solely on it.

11. Mushrooms

Mushrooms are one of the most potent ingredients, high in zinc and other minerals. Along with broccoli, mushrooms deserve special mention due to their high zinc content. A cup of cooked white mushrooms contains 1.4 mg of zinc, which is 9 per cent of the daily value. This is similar to spinach. If you don’t like spinach, you should replace it with mushrooms to get the same amount of zinc.


12. Cereal

No other foods high in zinc cannot top this cereal in health benefits and taste too. Prepared, set to eat cereals are a genius basis of zinc. Choose bran, whole grain, and multi-grain cereals for a high zinc intake. Cereals, on the other hand, include phytate, a composite that bonds to zinc in cereals, slowing absorption. As a result, do not rely on cereals as your sole source of zinc on a daily basis.

13. Brown rice

Brown rice is an excellent source of zinc and has a delicious flavour. It has more potassium; selenium and magnesium have a lower glycemic index. This would make a large face for any kind of meat bowl. You can also cook brown rice with vegetables high in vitamin C and antioxidants to boost the body’s nutrition levels. A basic 100 gramme serving of brown rice contains 3 mg of zinc.

14. Fruits

Fresh pomegranate contains 1 mg of zinc. Avocados are also high in zinc, with 1.3 mg in 1 medium fruit. Berries are also an excellent source of zinc. A cup of blackberries contains about 0.8 mg of zinc, while raspberries and loganberries each contain 0.5 mg. One cup of dates contains 0.4 mg of zinc. The majority of the fruits are zinc-rich, nutrient-dense foods.

15. Kidney beans

When you don’t want to eat beef, kidney beans are an excellent source of zinc. Most vegetarians stand by the vegetable’s health benefits. The beans aid in the maintenance of a healthy blood glucose level. Aside from that, they make you more enthusiastic than normal. It may also be used as a side vegetable dish for lunch. A bowl of kidney beans contains around 2.79 mg of zinc per cup, which equals 127 calories. Although the advantages are numerous, bear in mind that kidney beans can cause constipation and should thus be eaten in moderation.

16. Flax seeds

The best and most ideal zinc-rich food is flaxseed. Most people avoid flax seeds as a source of zinc because of their higher content of omega 3 fatty acids; however, they are not inferior in terms of zinc content. When you’re eating a lot of seeds at once, the average zinc content can be as high as 5 mg per 100 grammes. Flax seeds enhance the flavour of food and can be added to almost everything to make it taste better. From soups to smoothies, chefs have relied on the seed for a healthy meal time and again. This is a great source of  Zinc rich foods vegan.

17. Garlic

Aside from its many health advantages, garlic is also one of the best suppliers of zinc-rich foods. Of course, the spice alone will not suffice to meet the regular needs, but it will make life smoother for you. Garlic is well-known for its properties that aid in the removal of cholesterol, thus lowering the risk of cardiovascular disease. To be more specific, garlic contains approximately 1.16 mg zinc per 50 grammes.

18. Peanuts

Peanuts should be added to the list of zinc-rich foods. Peanut is more than just a flavour enhancer for sandwiches; it also has its own set of advantages. To begin with, they will have a generous portion of the nutrient and aid your cause. Because of the high content of Omega 3 fatty acids, peanut butter can be helpful in and of itself. Since it is organic, peanut butter can contain additional nutrients, no matter how small the amount. One 100 gramme serving contains approximately 218 calories and 3.27 mg zinc. You can also make smoothies out of ground peanuts and add chocolate and milk to your drink to make it tastier but bear in mind the calories you are adding.

19. Wheat germ

Wheat germ is also an excellent source of zinc, with a 100-gram serving providing 17 mg of zinc, which is about 111 per cent of the recommended daily allowance of this mineral. You should incorporate it into your diet by sprinkling some toasted wheat germ on your salad. The 100-gramme serving contains 17 mg of zinc. Long-time Indian doctors recommend this whole-grain consumption as a zinc-rich diet.

20. Dairy products

Vegetarians must have a sufficient amount of dairy products in their diet to provide an appropriate amount of this mineral. Yoghurt is the best source of zinc; additionally, both 250 mL of yoghurt and 12 cups of ricotta cheese contain 15% of the necessary zinc amount. Milk and cream contain trace amounts of zinc.


Health Benefits Of Zinc

The following are some of the best health benefits of Zinc:

  • Zinc can regulate the immune system and prevents infections
  • Children under 5 years are given Zinc syrups to bring Diarrhea under control
  • Zinc plays an important role in memory and learning
  • It can keep the common cold at bay
  • Zinc can repair skin cells and aid in faster wound healing
  • Zinc can prevent inflammatory diseases related to age
  • Studies show that zinc can increase the quality of sperm, thereby increasing the chances of fertility

Symptoms of Zinc deficiency

  • Diarrhoea
  • Skin ailments like Eczema, Acne
  • Burning Mouth Syndrome
  • Lack of smell and taste
  • Lowered immune system
  • Loss of Appetite
  • Impaired Cognitive functions
  • Delayed growth

Zinc, like all nutrients, should be ingested in the prescribed amounts; exceeding or underdosing will result in health complications. Hope you have got the best Zinc Rich Foods for Vegetarians. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comment section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know to include these Zinc rich foods in India in their diets.

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About the Author: Abinaya

Abinaya is a strong writer and the content head of Open Education Portal. She specializes in content for teenagers. Abinaya is passionate and extremely fond of anything related to education and jobs. She has been a writer for the past three years and loves to focus her content on teenagers can help them shape their future.

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