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If you often feel depressed, lethargic, or experience sudden hair loss, these are all signs that your body is depleted of zinc. This important mineral supports a variety of bodily functions, including major organ function, wound healing, metabolic function, immunity, and overall health and well-being. Our bodies get zinc from the food we eat, which is typically associated with animal foods such as meat and seafood, but there are plenty of vegetarian foods that are similarly rich in zinc, and consuming them daily can help naturally meet your body’s daily zinc requirements. Here are eight sources of zinc worth trying:
beans
Legumes such as chickpeas, lentils, and various beans are rich in zinc. For example, 1 cup of cooked chickpeas contains about 2.5 mg of zinc, making them a good addition to your diet. Lentils and beans have similar benefits and can be used in a variety of ways, including in soups, stews, and salads.
Nuts and seeds
Nuts and seeds are great sources of zinc, with pumpkin seeds being one of the best: just one ounce of pumpkin seeds contains about 2.2 mg of zinc. Similarly, hemp seeds and flax seeds are also great sources, adding a nutritious boost to smoothies, yogurt, and salads.
Whole grains
Not only do whole grains provide fiber and essential nutrients, they also contain zinc. Quinoa, in particular, has about 1.5 mg of zinc per cooked cup. Brown rice and oats also contribute to zinc intake, supporting overall health and well-being.
Dairy products
For dairy vegetarians, dairy products such as yogurt and cheese are valuable sources of zinc. One serving of yogurt contains about 1-2 mg of zinc, depending on the type and brand. Cheese also contains zinc, but the amount varies depending on the type and how it is processed.
egg
Eggs are another good source of zinc for ovo-vegetarians: one large egg typically contains around 1 mg of zinc, along with other essential nutrients such as protein and vitamins.
Dark chocolate
Dark chocolate, which has a high cocoa content, is surprisingly rich in zinc. Eating one ounce of dark chocolate provides about 1 mg of zinc per day and makes a delicious, nutritious snack.
Tofu
Tofu, a staple in any vegetarian diet, is a good source of zinc: half a cup of tofu contains about 1 mg of zinc, making it a versatile ingredient that can be used in a variety of dishes, including stir-fries, curries and salads.
vegetables
Certain vegetables, such as mushrooms and spinach, contain small amounts of zinc. Although not as much as other sources, including these vegetables in your diet can help increase your overall zinc intake along with other essential nutrients.
beans
Legumes such as chickpeas, lentils, and various beans are rich in zinc. For example, 1 cup of cooked chickpeas contains about 2.5 mg of zinc, making them a good addition to your diet. Lentils and beans have similar benefits and can be used in a variety of ways, including in soups, stews, and salads.
Nuts and seeds
Nuts and seeds are great sources of zinc, with pumpkin seeds being one of the best: just one ounce of pumpkin seeds contains about 2.2 mg of zinc. Similarly, hemp seeds and flax seeds are also great sources, adding a nutritious boost to smoothies, yogurt, and salads.
Whole grains
Not only do whole grains provide fiber and essential nutrients, they also contain zinc. Quinoa, in particular, has about 1.5 mg of zinc per cooked cup. Brown rice and oats also contribute to zinc intake, supporting overall health and well-being.
Dairy products
For dairy vegetarians, dairy products such as yogurt and cheese are valuable sources of zinc. One serving of yogurt contains about 1-2 mg of zinc, depending on the type and brand. Cheese also contains zinc, but the amount varies depending on the type and how it is processed.
egg
Eggs are another good source of zinc for ovo-vegetarians: one large egg typically contains around 1 mg of zinc, along with other essential nutrients such as protein and vitamins.
Dark chocolate
Dark chocolate, which has a high cocoa content, is surprisingly rich in zinc. Eating one ounce of dark chocolate provides about 1 mg of zinc per day and makes a delicious, nutritious snack.
Tofu
Tofu, a staple in any vegetarian diet, is a good source of zinc: half a cup of tofu contains about 1 mg of zinc, making it a versatile ingredient that can be used in a variety of dishes, including stir-fries, curries and salads.
vegetables
Certain vegetables, such as mushrooms and spinach, contain small amounts of zinc. Although not as much as other sources, including these vegetables in your diet can help increase your overall zinc intake along with other essential nutrients.
