Getting the best balance of nutrients in your body can sometimes be a challenge. Minerals like zinc are essential to optimal health and can be obtained from animal foods or supplements. What if you are vegan though? Zinc rich vegetables abound but many plant foods contain phytates, which minimize absorption. Find out which veggies high in zinc might work for you and enhance absorption in this article.
How Much Zinc Do I Need and Why
Zinc deficiencies are common in vegetarians and vegans. That is because a plant based diet doesn't allow for ingestion of zinc-rich animal products. Supplements are one solution, but the addition of certain vegetables for zinc can also increase levels of this mineral. Keep in mind that foods in the legume family may actually limit absorption, so if your diet is high in these, counter balance with other vegetable zinc sources. The current DV for zinc is 15 milligrams, but vegans should aim for 30 mg. This is due to the high consumption of phytate containing foods in the vegan diet. These limit the amount of zinc the body can uptake. Zinc is important for the immune system, enzyme production, building proteins, DNA, and to keep a good sense of smell. It also assists with carbohydrate metabolism, builds healthy skin and nails, and improves wound healing. Zinc deficiencies cause a lower immune response, hair loss, and estrogen imbalance. It can even cause stunted growth in young people and severe diarrhea. As with everything, it is a careful balance where excess zinc can release toxic free radicals. Veggies high in zinc are an excellent way to keep a good supply of this essential mineral. However, certain factors can inhibit absorption of zinc. One of these has already been discussed– phytates. Other issues can delay absorption of the nutrient too. Inadequate protein slows zinc uptake. This is a common issue among vegans, especially those new to the practice. Additionally, the main sources of protein for vegans is often legumes and nuts, which contain phytates. Leavening and fermentation can actually increase zinc absorption which is why foods like tofu and tempeh, which are vegetable zinc sources, help enhance zinc consumption. Soaking your beans and lentils well before cooking can also remove some phytates.
Zinc Rich Vegetables
Developing a diet that encompasses all the minerals and nutrients needed for good health takes some practice. Spinach may be one of the most zinc rich veggies. Other vegetables for zinc include:
Nuts and seeds are high in protein but also zinc. Try to add zinc to your diet with seeds like:
Nuts are part of a zinc rich food regimen, such as:
-
How To Get Rid Of Mosquitoes In The Garden: 9 Natural Ways To Make Them Buzz Off!How to get rid of mosquitoes is on the minds of people in the summer in almost every region of the world. Learn how to repel the pests without toxic chemicals.
-
Monkey Orchid Care: How To Grow This Fascinating SpeciesThe monkey orchid (Dracula simia) bears a remarkable resemblance to its namesake and, with a little know-how, can be successfully grown as a houseplant.
-
How Many Vegetables To Plant Per Person For A YearGauging how much to plant in a vegetable garden can eliminate waste while still producing enough for your family. Click for more.
-
13 Perennial Fruits And Vegetables You Only Have To Plant OnceLooking to set it and forget it? Find out which fruits and vegetables can be grown as perennials.
-
11 Edible Plants For A Year-Round Garden In A BucketWant to know how to grow food inside your house and which foods do best indoors? Click here to learn all about it.
-
Frost Tolerance Of Vegetables From Least To Most HardyHow cold can vegetables tolerate? Knowing which veggies will survive frosts and freezes is essential for the success of your garden. Click here for more.
-
Best Vegetables To Pickle Straight From The GardenPickles aren’t limited to just cucumbers. Read on for tips on pickling your fresh veggies.
-
Benefits Of Planting In Fall Vs. Spring Vegetable PlotsLearn why some vegetables do better if you plant them in fall instead of spring.
-
Interplanting Vegetables In The Fall GardenLearn all about the benefits of interplanting vegetables for your fall garden.
-
Best Vegetables For Growing In PerlitePerlite is a natural growing medium that comes from super-heated volcanic glass. In some cases, it works better than soil. Read on for more info.
