7/28/2019 Zinc for Vegans

1/2

Table 1. Zinc Dietary Reference Intake (mg)4

Age Male Female Pregn ancy Lactatio n

0 - 6 mos 2 2

7 - 12 mos 3 3

1 - 3 yrs 3 3

4 - 8 yrs 5 5

9 - 13 yrs 8 8

14 - 18 yrs 11 9 13 14

19+yrs 11 8 11 12

12 Tweet 12 Vegan For Li fe

by Jack Norris, RD &Ginny Messina,

MPH, RDFor Updates: Follow @JackNorrisRD or subscribe to JackNorrisRD.com

Zinc

Zinc is not found in large amounts in plant foods,but vegetarians tend to have adequate zinc status.The best, common plant sources of zinc arelegumes, nuts, seeds, and oatmeal. Table 2 shows

the zinc content of selected plant foods.

Symptoms of zinc deficiency include poor growthand delayed sexual maturation in children, poorwound healing, hair loss, impaired immunefunction, and dermatitis (especially around bodyorifices) (1).

Protein increases zinc absorption. Because of this,foods high in protein and zinc, such as legumesand nuts, are good choices (2). The leavening ofbread (most bread is leavened) and fermenting ofsoyfoods (tempeh and miso) also enhances zincabsorption (2).

There is some concern that factors in a vegetarianor vegan diet can reduce zinc absorption,

increasing needs for vegetarians by up to 50% (5). A modest zinc supplement of 50 to 100% of the RDA shouldbe safe for those who are concerned. Zinc supplementation can reduce copper absorption, so it is best to keepzinc supplementation moderate over the long term.

Table 2. Zinc in Plant Foods3

Food Preparation Serving mg

Tofu firm, raw 1/2 cup 2.0

Tempeh raw 1/2 cup 1.0

Garbanzo beans boiled 1/2 cup 1.3

Pinto beans boiled 1/2 cup 0.8

Kidney beans boiled 1/2 cup 1.0

Lentils boiled 1/2 cup 1.3

Almonds whole 1/4 cup 1.1

Walnuts chopped 1/4 cup 0.9

Pistachios 1/4 cup 0.7

Pecans halves 1/4 cup 1.1

Peanuts raw 1/4 cup 1.2

Peanut butter 2 tbsp 0.9

Home | Sit e Map

Quick Links

Recommendations

Vitamin B12

Calcium & Vitamin D

Protein

Sports Nutrition

Meal Plans

Vegan Kids

Research on Vegans

Disease Treatment

Soy & Food Allergies

Raw Foodism

Dietetics

Companion Animals

Translations

Like 29 Send

Page 1 of 2Zinc

13-Jun-13http://www.veganhealth.org/articles/zinc

7/28/2019 Zinc for Vegans

2/2

Sunflowerseeds

roasted 1/4 cup 1.7

Corn yellow,boiled

1 cup 0.9

Peas boiled 1/2 cup 1.0

Oatmeal cooked 1 cup 2.3

Cashews dry roasted 1/4 cup 1.9

Chia seeds dried 1 oz 1.0

Miso 1 tbsp 0.4

Broccoli boiled,chopped

1/2 cup 0.4

References

1. Groff J , Gropper S. Advanced Nutrition and Human Metabolism, 3rd ed. Wadsworth: 2000.

2. Messina V, Mangels AR. Considerations in planning vegan diets: children. J Am Diet Assoc. 2001 Jun;101(6):661-9.

3. USDA National Nutrient Database for Standard Reference. (Link)

4. Dietary Supplement Fact Sheet: Zinc. Office of Dietary Supplements. National Institutes of Health. Accessed12/15/2010. (Link)

5. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese,Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001) Food and Nutrition Board, Institute of Medicine. Accessed12/28/2010. (Link)

Contact | Copyright 2003-2013

VeganHealth.org

Page 2 of 2Zinc

13-Jun-13http://www.veganhealth.org/articles/zinc