Zinc is an essential mineral. We need to get it from food and/or supplements in order to stay healthy. Zinc has many roles in our bodies including helping enzymes work properly, supporting the immune system, helping to make DNA and proteins, promoting growth and development, helping wounds heal, and supporting the senses of taste and smell.
The Recommended Dietary Allowance (RDA) for zinc is:
Birth to 6 months: 2 milligrams/day (this is the Adequate Intake rather than the RDA)
7-12 months: 3 milligrams/day
1-3 years: 3 milligrams/day
4-8 years: 5 milligrams per day
9-13 years: 8 milligrams/day
14-18 years: 11 milligrams/day (male); 9 milligrams/day (female)
19 years and older: 11 milligrams/day (male); 8 milligrams/day (female)
Pregnancy: 12 milligrams/day (14-18 years); 11 milligrams/day (19 years and older)
Lactation: 13 milligrams/day (14-18 years); 12 milligrams/day (19 years and older)
Many whole plant foods supply us with zinc.
10 Good Sources of Zinc for Vegans
- Vegetarian baked beans 2.5 milligrams of zinc in ½ cup
- Wheat germ 2.5 milligrams of zinc in 2 Tablespoons
- Pumpkin seeds 2.2 milligrams of zinc in 2 Tablespoons
- Tofu 2 milligrams of zinc in ½ cup of firm tofu
- Fortified veggie “meats” 0.8-1.4 milligrams of zinc in 1 ounce
- Chickpeas 1.4 milligrams of zinc in ½ cup
- Tahini 1.4 milligrams of zinc in 2 Tablespoons
- White beans 1.2 milligrams of zinc in ½ cup
- Lentils 1.1 milligrams of zinc in ½ cup
- Sesame seeds 1.1 milligrams of zinc in 2 Tablespoons
Zinc is often found in whole plant foods along with substances called phytates that reduce zinc absorption. There are ways to help zinc to be better absorbed.
8 Ways Vegans Can Promote Zinc Absorption
- Choose more yeast-leavened and sourdough breads in place of breads leavened with baking powder like biscuits and muffins.
- Sprout dried beans and grains/eat more sprouts.
- Eat foods that supply zinc along with foods containing citric acid like citrus fruits.
- Eat foods that supply zinc along with foods such as sauerkraut and plant-based yogurt that contain other organic acids.
- Soak dried beans and grains before cooking and discard the soaking water.
- Choose yeast-leavened or sourdough breads and rolls in place of unleavened products like crackers.
- Choose fermented soy foods such as tempeh and miso.
- Eat foods that supply zinc along with foods that supply protein.
To read more about zinc see:
Zinc Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of zinc)