15 Zinc-Rich Foods For Vegans To Supercharge Your Energy and Vitality!

Feeling constantly tired, struggling with slow wound healing, or noticing frequent colds? These could be signs that your body isn’t getting enough zinc—a vital mineral for energy production, immune support, and vitality. Since zinc is commonly found in meat and seafood, vegans often face the risk of zinc deficiency because plant foods contain phytates that reduce zinc absorption. But by choosing the right plant-based zinc-rich foods for vegans, you can meet your daily zinc needs naturally and keep your energy levels high and your immune system strong.

But which vegan sources of zinc are the best? In this blog, we’ll explore the top fifteen zinc-rich foods for vegans, explaining how they work, why they’re beneficial, and how to include them to supercharge your energy and vitality. So, keep reading!

Table Of Contents

1. What Vegan Food Is Highest In Zinc? 15 Zinc Rich Foods

2. Do Vegans Have Zinc Deficiency?

3. The Final Say

4. FAQs

5. References
 

What Vegan Food Is Highest In Zinc? 15 Zinc Rich Foods

Many people think it’s hard to get enough zinc on a vegan diet because plant foods have compounds called phytates, making it harder for the body to absorb zinc. But the good news is that many plant-based foods are rich in zinc, and with the right tips, you can absorb this nutrient better. Eating high-zinc foods that vegans usually prefer and combining them with vitamin C sources like citrus fruits to use zinc more efficiently.

Let’s explore some of the best plant-based zinc-rich foods and how they benefit your health.

1. Lentils

Legumes and lentils are some of the best plant-based sources of zinc, providing around 3 mg per cooked cup. They offer high protein and fibre, which help with digestion and muscle repair in a healthy diet for strong bones. Eating lentils regularly supports gut health, keeps you full for longer, and strengthens immunity. 

To get the most zinc, soak lentils before cooking, as this reduces phytates and improves absorption. You can enjoy them in soups, dals, salads, or stews for a nourishing meal.

2. Chickpeas

Chickpeas contain about 2.5 mg of zinc per cup when cooked. They are also rich in fibre, protein, and iron, which help keep energy levels high and support digestion. Chickpeas are a must-have for vegans since they are easy to cook and can be used in many ways. 

Roasting them for crunchy bedtime snacks, making hummus, or adding them to curries and salads are great ways to enjoy their benefits. Eating them with lemon juice or tomatoes (rich in vitamin C) helps your body absorb more zinc.

3. Kidney Beans

Kidney beans provide about 2 mg of zinc per cooked cup. They are also loaded with fibre and antioxidants, making them great for heart health and digestion. Since kidney beans can be hard to digest, soaking them overnight before cooking makes them easier on the stomach and improves zinc absorption. 

You can use quality kidney beans in chillis, homemade multigrain tortilla filling, herby burritos, or mixed with brown rice for a complete, nutritious meal.

Enjoy ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients that can support heart health, improve skin appearance, aid weight management, and boost your immune system.

4. Tofu

Fresh tofu is one of the best vegan sources of zinc, offering around 2 mg per cup. It also offers the best minerals and vitamins with high protein and calcium, making it a great food for muscle and bone health. Fermented tofu or tempeh is even better because fermentation reduces phytates, allowing the body to absorb zinc more easily. 

You can stir-fry homemade tofu, add it to daily Indian curries, or grill it with lean proteins for stews or snacks for a healthy meal.

5. Quinoa

This zinc-rich grain is a gluten-free whole grain that provides around 2 mg of zinc per cooked cup. It is also a complete protein, containing all the essential amino acids the body needs. Quinoa supports digestion and provides long-lasting energy. 

To get more zinc from quinoa, rinse it well before cooking to remove natural chemicals that can block absorption. It works great in salads, as a rice alternative, or even in breakfast porridge.

6. Collard Greens

These greens offer smaller amounts of zinc but are high in vitamin C, which helps the body absorb zinc more efficiently. These greens are perfect nutrient-packed foods for brain health, detoxifying the body, improving digestion, and supporting healthy skin. 

Lightly steaming collard greens with a squeeze of lemon juice make them more digestible and nutrient-rich. Add them to soups, wraps, or smoothies for an easy nutrition boost.

7. Avocados

Avocados contain a small amount of zinc, along with healthy fats, fibre, and vitamins. They support brain health, improve skin hydration, and boost energy levels. Because avocados are rich in healthy fats, they help the body absorb fat-soluble vitamins better. 

You can enjoy avocados on daily breakfast toast, in guacamole, blended into healthy smoothies as foods for an upset stomach, or as a homemade creamy salad topping.

8. Kiwis

Kiwis help in zinc absorption because they offer vitamin C and add zinc. They help boost immunity and keep digestion smooth. Eating a kiwi with meals that contain zinc-rich foods can help the body use zinc more effectively. 

You can eat seasonal kiwis alone, in healthy fruit and nuts salads, or blended into a refreshing fruit smoothie and health drinks.

Try ToneOp Care's Vitamin 360 Tablets for a comprehensive nutritional boost. These multivitamins, enriched with probiotics, offer a powerful combination to support your immune system, digestive health, heart function, and brain development. With 60 tablets in each pack, you can enjoy sustained benefits for a healthy foundation.

9. Blackberries

Blackberries provide a small portion of zinc along with powerful antioxidants that protect the body from damage and inflammation. The best drinks to boost digestion naturally support brain function. Eating a handful of blackberries with nuts or seeds makes for a great zinc-rich snack. 

You can also add them to oatmeal, fresh yoghurt, or healthy fruit drinks and smoothies for extra nutrition intake on an alternative basis.

10. Brown Rice

Brown rice contains about 1.2 mg of zinc per cooked cup. It is also rich in fibre, which helps keep digestion smooth and energy levels stable. To improve zinc absorption, soak brown rice before cooking. 

Pairing it with vitamin C-rich foods like bell peppers or tomatoes can enhance its benefits. Brown rice is a great side dish used in grain bowls or served with curries.

11. Shiitake Mushrooms

Shiitake mushrooms provide about 2 mg of zinc per cooked cup and are great for boosting immunity. The hidden benefits of mushrooms also have anti-inflammatory properties, which help protect the body from illness. 

Adding shiitake mushrooms to healthy stir-fries, green veggies soups, or homemade pasta dishes is an easy way to include more zinc portions.

12. Cashews

Cashews contain around 1.6 mg of zinc per ounce and are also high in healthy fats and magnesium, which support brain function. Eating cashews as a snack or adding them to stir-fries or nut butter can help increase zinc intake. Roasting them lightly keeps them healthy while enhancing their flavour.

13. Chia Seeds

Chia seeds contain small amounts of zinc and omega-3 fatty acids, fibre, and protein. They help keep digestion smooth and maintain high energy levels. Soaking these for maximum chia seed benefits for weight loss before eating makes them easier to digest and absorb nutrients. 

You can add them to fruits and nuts, green smoothies, healthy oatmeal, or fresh yoghurt dips with healthy Indian snacks for a healthy and easy meal.

14. Broccoli

Broccoli may not be very high in zinc, but its high vitamin C content helps the body absorb zinc more efficiently. It also helps detoxify the body and supports digestion. Lightly steaming broccoli and pairing it with zinc-rich foods like quinoa or tofu can help your body better use this important mineral.

15. Whole Grains

Quality whole grains like fresh oats, barley, and whole wheat provide small amounts of zinc and are suitable for digestion and heart health. Soaking or sprouting whole grains before cooking helps reduce phytates, making zinc more available to the body. 

Whole grains can be eaten in breakfast porridge, as toast or healthy bread choices, or in multigrain brown salad bowls to maintain long-term energy.

Also Read: 8 Amazing Benefits of Zinc For Immunity | ToneOpCare

Do Vegans Have Zinc Deficiency?

Well, yes, some vegans might lack zinc, but the truth is, it's totally possible for vegans to get enough zinc! You can find it in many plant-based foods like beans, nuts, and seeds. Plants offer phytates, which can make it a bit harder for your body cells to absorb zinc.

But there are some easy tricks to overcome this! Soaking beans overnight, sprouting seeds, and even fermenting foods like tempeh reduce phytates and make zinc more available. So, can vegans have zinc deficiency? Not necessarily! With a little planning and awareness, vegans can absolutely thrive and get all the zinc they need from delicious plant-based foods.

Also Read: 3 Incredible Zinc and Magnesium Benefits, Top Food Sources And Insights For Better Health!

The Final Say

So, there you have the zinc-rich foods list! Enjoy healthy and plant-based zinc-rich foods for vegans, like pumpkin seeds, cashews, and chickpeas. When choosing zinc-rich foods, it's not just about what you eat but how you prepare it. Remember, soaking, sprouting, and fermenting unlock even more zinc. Variety is key, too! So, have a varied plant-based zinc-rich diet to ensure you get all the zinc you need.

FAQs

1. What are the signs of zinc deficiency?

Feeling tired, getting sick often, or noticing changes in your sense of taste or smell could be signs of low zinc. Sometimes, it might even show up as slow wound healing or hair loss.

2. Which zinc-rich foods do vegans prefer for snacks?

Vegans love snacking on pumpkin seeds, cashews, and almonds for a zinc boost! Chickpeas (like in hummus) and even a handful of fortified cereal can also be great choices.

3. Which fruit is rich in zinc?

While fruits aren't the highest zinc sources, avocados contain some! They're also packed with other healthy fats and nutrients, making them perfect for your diet.

4. Should I take zinc foods every day?

Yes! Eating different zinc-rich plant-based foods daily with a nutritious diet is a good way to ensure you get enough of this important mineral. They keep your zinc levels topped up!

References

• https://www.healthdirect.gov.au/foods-high-in-zinc#:~:text=and%20your%20health.-,What%20are%20the%20best%20sources%20of%20zinc%3F,breakfast%20cereals%2C%20and%20dairy%20products.
• https://www.medicalnewstoday.com/articles/325916
• https://www.carehospitals.com/blog-detail/foods-high-in-zinc/
• https://redcliffelabs.com/myhealth/food-and-nutrition/15-zinc-rich-foods-for-vegetarians/
• https://www.health.com/foods-high-in-zinc-7546254
• https://hyugalife.com/blog/zinc-rich-foods-in-india?srsltid=AfmBOoquPmwnZBRQy7_4zQrHRg6dg3aUd5UQICHezxq-AqfP03RPLeNx
   

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