1. Legumes
Beans, lentils, and chickpeas are examples of legumes that are a great source of zinc. Cooked lentils supply about 1.3 mg of zinc per 100 grams, whereas chickpeas offer about 1.5 mg. Legumes can make a substantial contribution to your daily zinc intake when included in your meals.
2. Seeds
One of the best plant-based sources of zinc is seeds. Among these, pumpkin seeds are particularly noteworthy because a 30-gram serving provides about 2.2 milligrams of zinc. Hemp, sesame, and sunflower seeds are among the other seeds that have advantages.
3. Tempeh and tofu
In addition to being high in protein, soy products like tempeh and tofu also contain a reasonable quantity of zinc. Firm tofu gives roughly 1 mg of zinc per 100 grams, whereas tempeh has about 1.6 mg. These foods made from soy can be utilized in a lot of different recipes, such as salads, stir-fries, and even grilled items to replace meat.
4. Vegetables
Although they don’t contain the most zinc, some types of veggies do add to your daily consumption. Among the best sources are mushrooms, spinach, and kale; 100 grams of cooked mushrooms has approximately 0.9 milligrams of zinc.
5. Fortified Foods
Zinc fortification is included in a lot of vegan-friendly items, including nutritional yeast, plant-based milk, and morning cereals.
6. Nuts
Nuts are an excellent way to get more zinc, particularly almonds and cashews. Cashews contain approximately 1.6 milligrams of zinc per 30-gram serving, whereas almonds contain approximately 0.9 mg.
7. Whole grains
Zinc can be found in whole grains such as brown rice, quinoa, and oats. A 100-gram portion of cooked quinoa has about 1.1 milligrams of zinc. Whole grains are adaptable and can be utilized in a variety of recipes, such as grain bowls and breakfast porridge. They are a great complement to any vegan diet because they offer extra advantages like fiber and other vital minerals.