Foods High In Zinc Vegan. Vegan foods high in zinc nuts & seeds are rich in zinc. Some of the best sources of zinc are not suitable for a vegetarian or vegan diet, so i have compiled a list of some of the best zinc rich foods for vegetarians and vegans!
Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. Some of the best food sources of zinc are, unfortunately, not vegan. Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets to absorb what the body.
Legumes—including lentils, beans, and chickpeas—are high in protein and important vitamins and minerals like zinc.
Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body. Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body. Plant foods rich in zinc, such as legumes, whole grains, nuts, and seeds, are also high in phytic acid, an inhibitor of zinc bioavailability (1). All beans and legumes offer great amounts of zinc.
