Zinc is an essential element that is found in mineral deposits in earth’s crust (usually with copper and lead) from which zinc is then extracted. 

The amount of zinc in plants depends on levels of the element in soil.

Small traces of zinc are also found in ocean water.

Why do we need zinc? 

  •  for growth and making new cells
  • wound healing

  •  for a strong immune system and to fight infections

  • healthy vision

  •  for carbohydrate metabolism

  •  male reproductive health (promotes prostate health and normal sperm count)

  How much zinc do we need?

ZINC DEFICIENCY                               

  • skin problems 
  • hair loss
  • weak immune system (slow wound healing, recurrent colds)
  • fatigue
  • impaired vision

‼️Taking high doses of zinc reduces the copper level your body absorbs. 

Do NOT exceed 25mg zinc/day.

‼️Routine supplementation with zinc is NOT recommended!

FOODS RICH IN ZINC

  • Seeds and seed butters are zinc superstars!        
  • 2 tbsp tahini=2.8mg
  • 2 tbsp pumpkin seeds=2.1mg
  • 1 cup cooked oatmeal=1.5mg
  • 100g tempeh=3.3 mg zinc
  • 1/4 cup wheat germ=3.3mg zinc

FOODS RICH IN ZINC

  • Seeds and seed butters are zinc superstars!        
  • 2 tbsp tahini=2.8mg
  • 2 tbsp pumpkin seeds=2.1mg
  • 1 cup cooked oatmeal=1.5mg
  • 100g tempeh=3.3 mg zinc
  • 1/4 cup wheat germ=3.3mg zinc

Non-vegan sources: Oysters get zinc from sea water, however, the content of zinc in oysters depend of the zinc concentration of the water they grow.

Red meat and chicken contain zinc because supplements are added to their feeds or via the grass they consume.

2 IDEAS FOR HIGH-ZINC SNACKS

whole-grain bread with hummus

CHIA PUDDING

Click here to download the factsheet on zinc in PDF format.

Not sure whether you’re getting all the essential nutrients? Join my 6-week “Eat for Health” programme to optimise your diet, boost your energy levels and live your best life.

Not sure whether you’re getting all the essential nutrients? Join my 6-week “Eat for Health” programme to optimise your diet, boost your energy levels and live your best life.