Grains are also a good source of zinc, with oats, rye grain, and buckwheat all in the top 8. Other great vegan sources of zinc (and other minerals) include: Cashews (1.6mg zinc/28g and 5.1g of protein) Pumpkin seeds (2.9mg zinc/28g and 5.2g of protein) Sunflower seeds (1.5mg zinc/28g and 4.8g of protein) Pecans (1.4mg zinc/28g and 2.7g of protein) Balancing Zinc and Copper
… Seeds are a great source, with pumpkin and sesame seeds ranked at the top.
Hemp Seeds - By far the most potent and increasingly available vegan zinc source is hemp seeds, which are quickly becoming the new superfood. Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. You can easily add half a cup of them to your breakfast or salad to get half your days’ dietary zinc need covered.This nutrient-rich food is …

Cereals may contain these grains, and often are fortified with even more zinc. The top 8 foods are a tier above the rest, although there’s zinc found in a lot of diverse vegan foods. As such, some suggest that vegetarians and vegans could need 50 percent more zinc than omnivores.

Vegan Sources of Zinc The RDA for zinc is 11 mg for men and 8 mg for women, but vegans may need more because plant sources of zinc have a lower absorption rate.

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