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Vegetarian And Vegan Zinc Sources

How to Use It

Moderate intake of zinc, approximately 15 mg daily, is adequate to prevent deficiencies. Higher levels (up to 50 mg taken three times per day) are reserved for people with certain health conditions, under the supervision of a doctor. For the alleviation of cold symptoms, lozenges providing 13–25 mg of zinc in the form zinc gluconate, zinc gluconate-glycine, or zinc acetate are generally used frequently but only for several days.

Where to Find It

Good sources of zinc include oysters, meat, eggs, seafood, black-eyed peas, tofu, and wheat germ.

Possible Deficiencies

Zinc deficiencies are quite common in people living in poor countries. Phytate, a substance found in unleavened bread (pita, matzos, and some crackers) significantly reduces absorption of zinc, increasing the chance of zinc deficiency. However, phytate-induced deficiency of zinc appears to be a significant problem only for people already consuming marginally low amounts of zinc.

Even in developed countries, low-income pregnant women and pregnant teenagers are at risk for marginal zinc deficiencies. Supplementing with 25–30 mg per day improves pregnancy outcome in these groups.

People with liver cirrhosis appear to be commonly deficient in zinc. This deficiency may be due to cirrhosis-related zinc malabsorption.

People with Down’s syndrome are also commonly deficient in zinc. Giving zinc supplements to children with Down’s syndrome has been reported to improve impaired immunity and thyroid function, though optimal intake of zinc for people with Down’s syndrome remains unclear.

Children with alopecia areata (patchy areas of hair loss) have been reported to be deficient in zinc.

The average diet frequently provides less than the Recommended Dietary Allowance for zinc, particularly in vegetarians. To what extent (if any) these small deficits in zinc intake create clinical problems remains unclear. Nonetheless, a low-potency supplement (15 mg per day) can fill in dietary gaps. Zinc deficiencies are more common in alcoholics and people with sickle cell anemia, malabsorption problems, and chronic kidney disease.

Information courtesy evitamins.com.

Vegetarian Sources of Zinc

Soy
Tofurky Italian Sausage 1 sausage has 9mg
Tofu (raw and firm)
Tempeh
Edamame

Legumes
Garbanzo beans
Pinto beans
Kidney beans
Lentils
Hummus and Chickpeas (cooked)

Vegetables
Mushrooms
Spinach
Broccoli
Kale
Corn
Green peas

Grains
Wheaties
Wheat germ cereal
Rice Chex
Oatmeal
Whole-wheat bread

Nuts & Seeds
Almonds
Cashews
Chia seeds
Peanut butter
Peanuts
Pecans
Pistachios
Pumpkin seeds
Sunflower seeds
Walnuts

Miscellaneous
Miso
Nutritional Yeast

Supplements from Amazon

Now Foods Zinc Gluconate 50mg Tablets, 250-Count

Nature's Bounty Chelated Zinc (Zinc Gluconate) 50mg, 100 Caplets

Nature Made Zinc 30 mg, 100 Tablets

Spring Valley - Zinc 50 mg, 200 C

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