Zinc rich foods vegetarians can eat
While many people associate zinc with animal products, there are plenty of plant-based sources that can help vegetarians and vegans meet their nutritional needs. Let’s explore 10 foods that are high in zinc, showcasing their benefits and how you can easily incorporate them into your diet.
A versatile legume, chickpeas offer about 2.5 mg of zinc per cooked cup. They're not just a staple in salads and curries but also form the base for popular snacks like hummus. Rich in protein and fiber, they make a filling and nutritious addition to any meal, enhancing both texture and flavour.
Renowned for their high protein and fiber content, lentils provide approximately 4.7 mg of zinc per cooked cup. These legumes are incredibly versatile, perfect for hearty soups, stews and even salads.
These small but mighty seeds pack around 2.2 mg of zinc per ounce. Besides being a tasty snack on their own, they add a nutritious crunch when sprinkled on salads, mixed into oatmeal, or used as a garnish for soups and baked goods.
Firm tofu, a staple in many vegetarian and vegan diets, provides about 4 mg of zinc per cup. Its mild flavour and firm texture make it a versatile ingredient, suitable for stir-fries, soups, grilled dishes and even as a protein-rich addition to salads. It's also a great source of plant-based protein and calcium.
The nutrient-dense part of the wheat kernel, wheat germ, contains about 5 mg of zinc per ounce. It's an excellent addition to smoothies, cereals or baked goods, providing nutty Flavors and a significant nutritional boost.
A handful of almonds offers about 1 mg of zinc. These nuts are not only a healthy snack but also versatile enough to be incorporated into various dishes. Almonds can be added to salads, used in baking, or blended into smoothies