Why Is Zinc Important For Vegans?

What is Zinc? Zinc is an

essential mineral

and important to consider on a vegan diet. When it comes to vegan nutrition, two common issues are that (1) vegan foods don’t contain a lot of certain nutrients, or (2) certain nutrients are harder to absorb from plant-based foods. With zinc, people run into both issues.

Do vegans need to take a zinc supplement?

Vegans concerned about their zinc intake or those with symptoms of a deficiency may consider taking a

daily zinc gluconate

or zinc citrate supplement that provides 50–100% of the RDA. Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets.

How do vegans get zinc?

Good sources of zinc for vegetarians include

whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products

. The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.

What vegan food contains zinc?

Sources of zinc include

beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds

, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. Ensure that your daily diet contains plenty of zinc-rich foods.

What are the symptoms of zinc deficiency?

Zinc deficiency is characterized by

growth retardation, loss of appetite, and impaired immune function

. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions [2,8,25,26].

How often should Vegans take zinc?

Daily Intake Requirements of Zinc for Vegans

The recommended daily intake of zinc is 11 mg/ day for males over 18 years,

and 8 mg/ day for females over 18 years


³

. These recommendations are for the general public who are assumed to consume a mixed diet that includes animal products.

What are benefits of zinc?

Zinc, a nutrient found throughout your body,

helps your immune system and metabolism function

. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.

How do vegans get B12?

The only reliable vegan sources of B12 are

foods fortified with B12

(including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.

Does oatmeal have zinc?

Oats provide many important vitamins and minerals, and they’re linked to a reduced risk of heart disease and other health issues.

A half-cup of oats provides 1.5 mg of zinc

. Like legumes, oats (and other whole grains) contain phytates, which can affect how well your body absorbs the mineral.

Which food have more zinc?

1. Meat. Meat is an excellent source of zinc (4). …
2. Shellfish. Shellfish are healthy, low-calorie sources of zinc. …
3. Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. …
4. Seeds. …
5. Nuts. …
6. Dairy. …
7. Eggs. …
8. Whole Grains.

Which veg has zinc?

• Mushrooms.
• Asparagus.
• Corn.
• Broccoli.
• Wheat Germ.
• Oats.
• Garlic.
• Rice (especially brown)

Is banana rich in zinc?

Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B

₆

they are largely deficient of iron (Fe), iodine, and

zinc

(Zn).

What vegetables have zinc in them?

Did you know that nutritious vegetables like

mushrooms, spinach, broccoli, kale, and garlic

contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains about 3 percent (0.4 mg) of the daily value of zinc, according to the USDA.

Is it OK to take vitamin C and zinc together?

What drugs and food should I avoid while taking Vitamin C Plus Zinc (Multivitamins And Minerals)?

Avoid taking more than one multivitamin product at the same time unless your doctor tells you to

. Taking similar products together can result in an overdose or serious side effects.

Is it OK to take zinc everyday?

Taking high amounts of zinc is LIKELY UNSAFE. High doses above the recommended amounts might cause fever, coughing, stomach pain, fatigue, and many other problems. Taking

more than 100 mg of supplemental zinc daily

or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer.

What depletes zinc from the body?

Exercising, high alcohol intake, and diarrhea

all increase loss of zinc from the body.