Vegan Foods High In Iron And Zinc. Include lentils, beans, chickpeas, and tofu in your meals. Fortified foods can reduce iron deficiency, but whether they can also reduce zinc deficiency is less certain.
Other zinc rich vegan food are chia seeds, pecan, flaxseeds, soy flour, oats, heart of palm, almonds, cornmeal, walnut and peanuts. This is delicious on it’s. If you are following a vegan diet, the major sources of zinc like oysters, red meat, and poultry may not be of much help for you.
But worry not, there are many other foods that can make up for the daily recommended zinc intake.
Here are the details for top 20 vegan foods highest in zinc. Seeds are a great source, with pumpkin and sesame seeds ranked at the top. Here is a list of vegan foods / plant based foods that are high in iron, along with the amount of iron they contain per. Fortified foods can reduce iron deficiency, but whether they can also reduce zinc deficiency is less certain.
