“7 Best Zinc-Packed Vegetarian Foods You Need to Try Today!”

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Zinc is one of the most important minerals and significantly contributes to our good health. It has essential functions, including healing our wounds, strengthening the immune system and helping in cell division.

Meat and seafood are the best sources of zinc for non-vegetarians. In this article, we will explore vegetarian-friendly foods high in zinc that can help you meet your daily recommended intake of this mineral.

Zinc-Rich Foods For Vegetarians:

Legumes and Beans:

Three bowls of legumes and beans which is great source of zinc

Legumes like chickpeas, lentils, black beans, kidney beans, and edamame are rich sources of zn.

These legumes are excellent sources of plant-based protein, give you the benefits of high-quality protein and also help you to achieve a daily required zn intake.

Legumes provide a good amount of fibre which improves digestion, boosts heart health and helps in maintaining healthy blood sugar levels.

Whole Grains

For vegetarians, incorporating whole grains like quinoa, brown rice, oats, amaranth, and whole wheat into their diet can provide a good amount of zinc.

These grains are the best sources of zn and are rich in vitamins, minerals and fibre.

Adding whole grains to our diet increases our zn intake and offers other health benefits.

Whole grains are rich in complex carbs that can provide energy for a long time and boost your digestion.

Nuts and Seeds:

A small bowl of almonds, cashews and pistachios which are the great source of zinc

Nuts and seeds are the best go-to snack and a good source of zinc for vegetarians. Almonds, cashews, pumpkin seeds, flaxseeds, chia seeds and hemp seeds are excellent sources of zn.

You can add this crispy snack to homemade protein bars, smoothies, and oatmeal or enjoy them separately. Besides zinc, nuts and seeds are rich in healthy fats, protein and other vital nutrients.

Dairy and its Alternatives:

Those who follow a lacto-vegetarian(who can consume dairy-based products but not consume eggs, fish and poultry) diet can consume milk, cheese and yoghurt, which are good sources of zn.

You can go with non-fat or low-fat dairy options, often low in saturated fat(bad fat). If we talk about yoghurt separately, It is rich in probiotics that can help you to improve your digestion.

If you are interested in adopting a vegan diet, there are several plant-based dairy alternatives available that can fulfil your daily requirement of essential nutrients such as zinc. Plant-based milk, cheese, and yoghurt are some options that you can consider.


a small bowl of eggs that are high in zinc

Now let’s talk about ovo vegetarians; these type of people can consume eggs which offers the best value of zinc; eggs also offers a range of many other nutrients like protein, vitamins and minerals.

Adding eggs to your diet can be an affordable and convenient option that you can add to your diet to get maximum nutrients.

Eggs are a complete source of protein, meaning They can provide all the essential amino acids which our body needs to function correctly.


a basket of vegetables in the grey background

There are certain veggies which also contain a good amount of zinc. Spinach, kale, mushrooms, peas and broccoli are top on the list; these veggies can provide adequate zinc and even give you anti-ageing benefits.

Dark colour veggies like spinach and kale are ideal sources of vitamin C, which can boost iron absorption in the body.

Fortified Foods:

For a few years, a new trend has been going on of fortified foods; These products can help vegetarians and vegans to meet their daily zinc requirements.

You can pick these products as your breakfast cereals and plant-based meat substitutes because they are often rich in zinc and other vital nutrients.

These foods are very convenient options to boost your daily zinc intake; You have to check the labels very carefully of fortified food to ensure they complete your checklist of required nutrients or not.


If you’re a vegetarian, keeping your zinc levels in check for your health is essential. No need to worry; plenty of delicious plant-based foods can complete your daily zinc needs!

Pick legumes, whole grains, nuts, seeds, dairy alternatives, eggs, veggies, and fortified foods.

Just make sure to mix it up and eat a well-rounded diet to keep all your nutrients in balance for a happy, healthy you.

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