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20 Zinc Foods For Vegetarians

By Ajanta Sen

Due to superior sense organs and a stronger understanding about foods, human beings pay maximum attention towards their food items.

You must know about various nutritive elements for these foods, some of them are vitamins, proteins, carbohydrates, and many more. Zinc is also an essential mineral that performs many utilities for the human body.

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Among some strong functions, zinc strengthens the immune system and keeps the sense organs perfect for their lifetime.

Food habits vary for the humans as many eat vegetarian food whereas many prefer eating non-vegetarian food. As far as non-vegetarians are concerned, they have more options of getting zinc from their foos sources.

However, things are slightly difficult for the vegetarians who need to depend on fruits, vegetables, and other plant products for getting the required quantity of zinc.

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If you are a vegetarian, then you should know about the 20 zinc foods for vegetarians. These zinc rich foods for vegetarians are very good for people like you. You need not be worry about getting adequate amount of zinc for your body, if you eat these 20 zinc foods for vegetarians.


1. Spinach:

Even though spinach doesn't have a lot of zinc in it, consuming it is healthy in the long run. It is rich in vitamins and protiens other than the moderate quantities of zinc.


2. Kidney Beans:

This plant product is one of the top 20 zinc foods for vegetarians. Apart from zinc, the kidney beans also have rich deposit of other minerals that help to maintain level of blood glucose providing you more energy to work.


3. Flax Seeds:

The flax seeds are very good for everyone, including vegetarians and non-vegetarians. They are considered as one of the top 20 zinc foods for vegetarians. However, they also have a good quantity of Omega 3 and fiber.


4. Pumpkin Seeds:

People believe that these are the richest source of zinc. Since pumpkins are available through out the year, getting them is not a difficult task.


5. Watermelon Seeds:

Obviously, these are available only during the summer days. However, you can collect loads of them for consuming them throughout the year. These seeds are a large source of zinc.


6. Garlic

Garlic is known for its long list of health benefits. Among top benefits, garlic has a rich deposit of zinc and you can get the advantages of zinc by using garlic in everyday diet.


7. Lima Beans:

Due to their superb characteristics, lima beans are favorite for mothers. They are one of the best sources of zinc. They also have the goodness of folate, fiber, iron, protein, and magnesium.


8. Peanuts.

Peanuts are used as a snack to hold you between meals. They provide plenty of Zinc to help you get the right quantity through your diet. Eating peanut butter can be a fantastic way to eat this magnificent food.


9. Dark Chocolate:

Doctors approve dark chocolates as the richest source of zinc and that is why you can consume them on everyday basis. However, there can be some restrictions due to its sugar content.


10. Chickpeas:

Known as Garbanzo Beans in the store, chickpeas are good source of zinc and you can eat them on a regular basis.


11. Brown Rice:

Brown rice can be a good substitute for the common rice. It has low carbs and is rich in zinc.


12. Wheat Germ:

Goodness of zinc can be had from the wheat germs even if you eat it crude or unroasted.


13. Cashew Nuts:

Though expensive to some extent, cashew nuts are accepted as one of the top 20 zinc foods for vegetarians. You can eat them occasionally.


14. Cocoa Powder:

Used in most of the chocolates and health drinks, cocoa is a zinc rich food for the vegetarians.


15 Mushrooms:

Known for their fascinating taste, mushrooms are very good source of zinc.


16. Peas:

This can be your favorite vegetable because of its rich source of zinc. Eat them with various vegetables to enjoy their taste and goodness.


17. Sesame Seeds:

Many people are unaware of the goodness of sesame seeds. These are a very good source of zinc and doctor recommend them to people these days.


18. Oatmeal:

Oatmeal is a rich source of various minerals and other ingredients. It is also a rich source of zinc.


19. Yogurt:

Yogurt is a natural source of zinc and other minerals. It becomes even more effective when taken with fruits.


20. Milk and Cheese:

Milk and milk products have multiple benefits. They also have plenty of zinc in them..

Read more about: nutrition zinc
Story first published: Tuesday, July 21, 2015, 4:00 [IST]
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