Vegans, Meat-Eaters & Zinc: The Ultimate Guide

Baked beans have 4.79mg of zinc per half can (Photo: Adobe. Do not use without permission)

Baked beans have 4.79mg of zinc per half can (Photo: Adobe. Do not use without permission)

Zinc – a mineral crucial for vital reactions in the body, DNA creation, cell growth and reproduction, processing nutrients from food, wound healing, healthy immune system, healthy vision and male reproductive health. 

In order for all these things to work properly, we need small amounts of zinc daily but not too much.

Getting the daily dose

The recommended daily intakes are 7-8 mg for women and 9.5-11 mg for men. Why more for men? They use more in body maintenance and also because zinc is vital for healthy sperm so the higher dose accounts for certain losses as well.

It’s not difficult to get your daily zinc dose from plant foods, even though the concentration of zinc in plants varies based on its levels in soil. 

On average, the amount of zinc in plants is still sufficient to cover our needs. The best plant sources of zinc include beans, lentils, tofu, tempeh, oats, wholemeal bread, whole wheat pasta, quinoa, brown rice, pumpkin seeds, hemp seeds, other nuts and seeds, and tahini – sesame seed paste.

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Sri Lankan food offers strong flavors | Food and Cooking

Wed Aug 19 , 2020
× Sign Up Today and Support Local Journalism Enjoy more articles from Albany’s Most Trusted Information Source. Subscribers can log in for unlimited digital access Sri Lankan beef and potato curry is flavored with fresh curry leaves, ginger, cardamom and a spicy Sri Lankan curry powder.  Fresh and green, Kale […]
Sri Lankan food offers strong flavors | Food and Cooking