Can Vegans Eat Zinc?

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Can Vegans Eat Zinc?

vegetables fruits vegan healthy zinc

Zinc is by far the most abundant metal in the body after iron, and it is a vital nutrient required by the body for the creation of over 300 enzymes. But can vegans eat zinc?

Furthermore, Zinc has several health advantages, including improved immune function, quicker wound healing, and a shorter duration of cold symptoms. Zinc is also necessary for the healthy functioning of the human body as a whole.

On the contrary, when it comes to vegan nutrition the most common issue which we face is the lack of certain nutrients and the difficulty of absorbing some nutrients from plant-based diets. 

Also, when it comes to zinc, vegans face both issues as zinc is present in plants, although in lesser concentrations as compared to animal products. Hence, an inadequate plant-based diet can make it difficult to get the required zinc, which makes it tough to maintain a well-balanced diet that meets your zinc requirements. 

By carefully organizing a diet that contains numerous vegan foods rich in zinc, it is possible to satisfy zinc demands from vegan food sources entirely. 

What is Zinc?

Zinc is present in plants, animals, and a wide range of foods. Furthermore, breakfast cereals, baking flour, and snack bars are commonly fortified with synthetic forms of zinc because they do not naturally contain zinc. 

Oats cereal zinc-rich

On the other hand, zinc is also an essential mineral that supports a healthy immune system, boosts wound healing, and maintains the sharpness of your senses of smell and taste. According to a study, the shortage of zinc can impair your ability to taste or smell since one of the enzymes required for appropriate taste and smell is dependent on zinc. 

Furthermore, for optimal growth and development, the mineral is especially important throughout pregnancy, infancy, and childhood. 

Zinc aids in carbohydrate metabolism, improved sense of smell, effective testosterone production to prevent estrogen dominance, would healing, good skin and nails, healthy development, a healthy immune system, and good eyesight.

In order to make sure that there is enough zinc in your body zinc pills or multi-nutrient supplements including zinc are an option. Furthermore, due to its immunological function, it is also included in various lozenges, nasal sprays, and other natural cold remedies. 

Are Vegans Deficient in Zinc?

Vegan diets can offer a lot of health benefits but they might not have all of the nutrients you need. Moreover, to avoid a deficit, a person should eat a range of healthy plant-based meals and take supplements if necessary. 

Vegetarians have a lower zinc intake and blood levels than omnivores, although only by a small amount that is 0.88 mg on average.

However, poor diet combined with an elevated need during periods of growth and development, stress, infection, and acute trauma, are the most common causes of insufficiency.

Furthermore, zinc deficiency can cause hair loss, slow wound healing, delay in the period cycle, problems with growth, skin ulcers, and dermatitis. Additionally, other symptoms include weight loss, diarrhea, loss of taste, and immune system impairment. 

Due to these symptoms, individuals are susceptible to infections such as the flu or the common cold. If you experience any of these symptoms consult your doctor to see if you have a zinc deficiency. 

On the contrary, keep in mind that these symptoms may have a variety of underlying reasons that need to be determined.

Do Vegans Need Zinc?

According to research, vegetarians and vegans may be at risk of zinc insufficiency because plant sources of zinc include phytate and other zinc absorption inhibitors.

On the other hand, when adopting a vegan or vegetarian diet, zinc is a crucial mineral to consider. It is a mineral that is found in our body tissues and fluids. 

Zinc availability in plant-based meals is lower than in animal foods, so vegans and vegetarians should be extra cautious. Moreover, the quantity of zinc in vegetables and other plant meals varies significantly depending on the zinc level of the soil in which they were produced.

A perfect planned diet that consists of vegan foods strong in zinc is sufficient enough to satisfy the zinc demands from vegan sourced food. Furthermore, people who do not eat soy, nuts, legumes, or whole grains can suffer from zinc deficiency.

On the other hand, if a vegan does face zinc deficiency due to their diet, they can have a vegan supplement after consulting with a physician.

Can You Consumer Too Much Zinc?

Pills supplements zinc

Zinc is not retained in the human body and is continuously lost through our skin, hair, and feces. As a result, obtaining zinc from the foods we eat regularly is important. Fortunately, several vegan zinc sources can be incorporated into a plant-based diet. 

Taking too much zinc in the form of a supplement usually results in overdoing zinc. Furthermore, an overdose of zinc can cause nausea, vomiting, diarrhea, abdominal cramps, and headaches. 

On the other hand, it may also affect the absorption of other essential nutrients like copper and iron. If you do not receive enough zinc from your diet, try taking a zinc supplement, which is inexpensive and available in a multivitamin or individual supplement form.

Moreover, your doctor can tell you how much zinc you should take daily based on your needs. On the contrary, the total zinc consumption from food and supplements is limited to 40mg per day, and any supplementation should be done with prudence.

How Much Zinc Do Vegans Need?

The amount of zinc you should take every day depends on your gender. Furthermore, zinc is necessary for hormone balance, although it is more important in males than in women since testosterone is the principal hormone it impacts.

According to the National Institutes of Health, vegans and vegetarians may require up to 50% extra zinc per day. Also, vegan or vegetarian women would need to up their daily zinc intake to around 12 mg of plant-based zinc, while men would need to up their intake to about 16.5 mg. 

Furthermore, protein-rich plant meals are an excellent choice because protein has been shown to boost zinc absorption

Because zinc is located in the outer layer of grains, it is eliminated during the refining and processing of grains into white kinds. Hence, eating wholemeal pasta, wholewheat bread, and brown rice over white pasta, bread, and rice is an excellent option. 

Moreover, to increase your zinc absorption, you can soak, ferment, and/or mix plant-based meals. This method of absorption helps consume zinc, iron, magnesium, and calcium. 

While a plant-based diet can be healthy, it is important to be mindful of zinc deficiencies. Additionally, experts recommend speaking with a healthcare specialist if an individual has any concerns related to their nutritional intake. 

What Are The Best Vegan Whole Food Sources of Zinc?

Vegan diets are frequently questioned about whether they offer your body all of the vitamins and minerals it requires. Furthermore, many people believe that a plant-based, whole-food diet easily covers all of the daily nutritional needs.

Following are the best vegan whole food sources of Zinc:


Lentils, beans, and chickpeas are strong in protein, vital vitamins, and minerals such as zinc. Furthermore, Lentils appear in several soups and dishes and it is also high in carbohydrates, protein, and zinc. 

On the other hand, Beans, particularly kidney and black beans, are another good source of zinc. These beans are high in not only zinc but also protein, iron, fibers, phosphorus, and calcium. Furthermore, Chickpeas are the finest alternative to meet your zinc needs.


Hazelnuts zinc healthy

Various nuts contain protein, heart-healthy fats, fiber, and other critical vitamins and minerals in nuts. Moreover, they can also supply different levels of zinc.

Purchasing organic and sustainably grown Cashews nuts are one of the best options for receiving natural zinc. Furthermore, Cashews consist of Vitamin K and A, healthy unsaturated fat, and copper folate. 

On the other hand, Cashew can also lower your risk of heart disease and help you maintain a healthy cholesterol level.


Having seeds are also a good source of zinc. Seeds such as pumpkin seeds are extremely adaptable and simple to include in a variety of dishes. On the other hand, watermelon seeds are quite nutritious, including zinc and other minerals.

You should look at the labels of other vegan meals to check whether they have zinc. On the other hand, zinc is added to some plant-based milk, but it is normally in modest amounts.

The quantity of zinc found in various vegan dietary sources is listed below:

FoodPortionZinc (MG)
Black Beans – Boiled250 ml/ 195 g1.49
Broccoli – Raw250 ml/ 93 g0.38
Brown rice – Cooked250 ml/ 206 g1.3
Cashews – Raw60 ml/ 33 g1.91
Chickpeas – Boiled250 ml/ 170 g2.65
Chia Seeds60 ml/ 43 g1.98
Hazelnuts60 ml/ 34 g0.84
Kidney beans – Boiled250 ml/ 187 g1.87
Lentils – Boiled250 ml/ 209 g2.66
Mushrooms – White – Raw250 ml/ 101 g0.53
Oatmeal – Dry100 g2.98
Peas (Green) – Boiled250 ml/ 170 g2.01
Peanuts, raw60 ml/ 37 g1.21
Pistachios – Raw60 ml/ 31 g0.69
Pumpkin Seeds60 ml/ 35 g2.73
Sesame Seeds60 ml / 38 g2.56
Soy Milk – Fortified – Various According To Different Brands250 ml/ 257 g1.01
Sunflower Seeds – Hulled60 ml/ 35 g1.78
Tofu – Firm or Extra Firm – Calcium Set250 ml/ 266 g2.21

What Are The Best Vegan Zinc Supplements?

Vegans who do not get enough zinc from diet alone or who have higher zinc demands due to pregnancy, breastfeeding, certain diseases, and other reasons can take zinc supplements. 

Furthermore, after consulting with your doctor, you can take a vegan zinc supplement up to the recommended daily dosage. 

For males and girls above the age of 19, the upper limit for zinc consumption is 40 milligrams per day. However, keep in mind that many zinc supplements exceed this limit. Overdoing it on zinc might be dangerous.

Zinc supplements may be beneficial to your health if you utilize them correctly and take the recommended dosage. On the other hand, consult your doctor about the required dose of zinc before taking it.

The Mayo Clinic recommends an adult woman have 8 milligrams of zinc supplement each day, whereas, it recommends 11 milligrams zinc supplement per day for adult males. Following are the best vegan zinc supplements:

Garden of Life Vitamin Code Raw Zinc 

This supplement includes raw vitamin C as well as 30mg of raw zinc. Furthermore, it consists of a RAW Veggie Mineral Blend of 17 organically produced veggies and 75 ancient soil. On the other hand, it is gluten-free, dairy-free, non-GMO, and free of binders, fillers, and vegan. 

Mary Ruth Liquid Ionic Zinc Supplement

Mary Ruth’s has a wide range of vegan-friendly supplements, including ionic zinc, which is available in a liquid version that is suitable for children. Furthermore, liquid supplements are not always chosen, but they assure sufficient absorption and prevent the hassle of ingesting pills.

Yuve Vegan Zinc Supplement

This supplement is a fast-growing vegan supplement company that delivers high-quality, vegan-friendly nutrients at an affordable price. On the other hand, Yuve Vegan Zinc Supplement vegan-friendly zinc supplement includes 100 non-gelatin pills, which you will not find in any other vegan-friendly vitamin.


Metabolism, growth process, Immunological function, and DNA synthesis all require zinc. Furthermore, zinc can help to lower inflammation and the risk of developing certain age-related disorders.

The best method to make sure you have enough zinc is to consume a diversified diet in zinc-rich foods such as nuts, seeds, and legumes. Furthermore, to increase the absorption of zinc you can soak, ferment, mix or blend nuts, grains, beans, and lentils whenever you have the time. 

Most individuals get enough zinc in their diet to fulfill the RDI of 11g for men and 8mg for women. However, some individuals may need supplements to help them out. 

Since overdose of zinc supplements might occur and cause hazardous side effects it is advised to follow the instructions given by a doctor and only take supplements as needed. 

sesame seeds zinc vegan