Do you consider zinc in your diet? Zinc is an important element which contributes to many functions within the body. It plays a role in immunity, wound healing, and energy metabolism. The environment of your gastrointestinal tract can also influence how much zinc is actually absorbed and utilized in the body.

Zinc’s Importance

Consuming enough zinc on a vegan diet is usually no issue at all if you consume a variety of plant foods and grains. If you aren’t doing that, failing to meet the daily recommended intake can lead to some adverse health effects down the track.

A deficiency in zinc could potentially lead to a weakened immune system, slowed wound healing, loss of appetite and even stunted growth. These are all obviously not ideal and can be quite serious!

Benefits of Zinc

Why should you consume zinc? Zinc hosts a plethora of health benefits including:

  • boosts libido

  • helps with acne

  • fights eczema

  • assists in adolescent growth

  • heals wounds

  • boosts immune system maintains sense of taste and smell

  • helps with macular degeneration, regulates blood glucose

  • supports neurological function

  • promotes normal growth during pregnancy

The recommended intake of zinc is approximately 8-12 mg per day depending on your age and gender.

Examples for Vegans and Non-Vegans

Eating food sources rich in zinc will ensure you obtain ample amounts. You can achieve this by incorporating a range of different foods in your day. Here are some examples of vegan friendly zinc sources:

  • fruits: kiwi, raspberries, bananas, prunes, blackberries, tangerines, dried figs, strawberries, dates, raisins, pomegranates, cantaloupe, plantains, apricots, cherries, goji berries

  • veggies: avocados, shiitake mushrooms, spinach, adzuki beans, tofu, celery, dandelion, garlic, summer squash, green beads

  • grains and legumes: hemp seeds, oats, oatmeal, chickpeas, lentils, quinoa, black beans, cashews, pumpkin seeds, white beans, chia seeds

  • other: most nuts and seeds, dark chocolate, miso, aloe vera, tahini, tempeh, cocoa butter, spirulina

If you’re not vegan, there are even more zinc packed foods you can choose from besides those listed about. Here are a some to name a few:

  • shellfish: oysters, crab, lobster, flounder or sole

  • meat: turkey, chuck steak beef, lean beef short ribs, lean lamb for shank, lean lamb shoulder, lean lamb stew meat, chicken leg, lean pork chops

  • other: low-fat yogurt

Do you consume enough zinc in your diet?