Zinc: simple ways to get enough on a plant-based diet

Zinc is an essential mineral that supports your immune system, helps to heal wounds, and plays a key role in metabolism. It’s also important for maintaining healthy skin, vision, and reproductive health. Since our bodies don’t store zinc, we need to get enough from our diet every day.¹

How much zinc do you need?

Your daily zinc needs depend on your age and stage of life. For ease, here’s a quick breakdown² :

• Men: 11 mg
• Women: 8 mg
• Pregnant & breastfeeding women: 11–12 mg
• Children (1–10 years): 3–5 mg

Top plant-based zinc sources

Luckily, you don’t need any animal products to meet your zinc needs. Plenty of plant-based foods provide this essential mineral, including:

• Seeds – Hemp seeds, pumpkin seeds, and flaxseeds contain 4.3–9.9 mg per 100g.³
• Nuts – Cashews, Brazil nuts, and peanuts offer 3.3–5.8 mg per 100g.⁴
• Whole grains – Oats, buckwheat, and wholewheat pasta provide 1.3–4 mg per 100g.⁵
• Legumes – Chickpeas and lentils contain 1.3–3.1 mg per 100g.⁶
• Tofu – A great plant-based zinc source with 1.5 mg per 100g.⁷

Boosting zinc absorption

While plant-based zinc is absorbed less efficiently than the zinc found in animal products, there are simple ways to improve absorption:⁸

• Soak, sprout, or ferment grains and legumes – This could be as simple as soaking your beans or grains for a few hours before cooking and eating fermented grains like sourdough bread. These methods reduce phytates, which can block zinc absorption.
• Pair zinc-rich foods with citric acid – Eating citrus fruits like oranges or lemons alongside meals can help your body absorb more zinc.
• Avoid tea and coffee with meals – Tannins in these drinks can interfere with zinc absorption, so it’s best to enjoy them between meals.

Give these three easy recipes rich in zinc a go:

Vegetable biryani with orange tofu

Main CourseSide Dish

Lentil souvlaki with grilled lemon

Main CourseSnacksStarter

Olive-nut bread with sun-dried tomato and rosemary

BrunchPastriesSnacks

The bottom line

Zinc is crucial for overall health, and getting enough on a plant-based diet is easy when you include a variety of zinc-rich foods. By using simple techniques to boost absorption, you can ensure your body gets the zinc it needs every single day.⁹

For more detailed information, check out the full article on the ProVeg website.

Simon Middleton

Senior Writer

1. Kiouri, D. P., Tsoupra, E., Peana, M., Perlepes, S. P., Stefanidou, M. E., & Chasapis, C. T. (2023). Multifunctional role of zinc in human health: An update. EXCLI Journal, 22, 809-827. https://doi.org/10.17179/excli2023-6335
2. EFSA, “Scientific Opinion on Dietary Reference Values for zinc.” Available at: https://www.efsa.europa.eu/en/efsajournal/pub/3844.
3. U.S. Department of Agriculture (USDA), “FoodData Central – Seeds.” Available at: https://fdc.nal.usda.gov/
4. USDA, “FoodData Central – Nuts.” Available at: https://fdc.nal.usda.gov/
5. USDA, “FoodData Central – Whole Grains.” Available at: https://fdc.nal.usda.gov/
6. USDA, “FoodData Central – Legumes.” Available at: https://fdc.nal.usda.gov/
7. USDA, “FoodData Central – Tofu.” Available at: https://fdc.nal.usda.gov/
8. Maares, M., & Haase, H. (2020). A Guide to Human Zinc Absorption: General Overview and Recent Advances of In Vitro Intestinal Models. Nutrients, 12(3). https://doi.org/10.3390/nu12030762
9. ProVeg International, “Get all the zinc your body needs with plant-based foods.” Available at: https://proveg.org/5-pros/pro-health/get-all-the-zinc-your-body-needs-with-plant-based-foods/