If you’re following a vegan diet, it’s important to make sure that you’re getting enough zinc. This nutrient is essential for proper immune function, cell growth, and wound healing. Fortunately, there are plenty of vegan foods that are high in zinc. In this article, we’ll take a look at 10 of the best options.
1. Oyster Mushrooms
Oyster mushrooms are a type of fungi that’s often used as a meat substitute due to its chewy texture. They’re also a great source of zinc, providing 6mg per cup ( cooked).
2. Fortified Breakfast Cereal
Fortified breakfast cereals are a great way to start your day, and they can also help you to meet your zinc needs. Look for options that contain at least 3mg of zinc per serving.
3. Kidney Beans
Kidney beans are a versatile legume that can be used in a variety of recipes. They’re also an excellent source of zinc, providing 5mg per cup ( cooked).
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4. Chickpeas
Chickpeas are another great option for vegans looking to up their zinc intake. One cup of cooked chickpeas provides 3mg of this essential nutrient.
5. Pumpkin Seeds
Pumpkin seeds are not only a delicious snack, but they’re also packed with nutrients like zinc. Just one ounce of these seeds provides 2mg of zinc. 6 . cashews
Cashews are a popular type of tree nut that’s often used in vegan recipes. They’re also a good source of zinc, providing 2mg per ounce.
6. Cashews Nut
Cashews are a popular type of tree nut that’s often used in vegan recipes. They’re also a good source of zinc, providing 2mg per ounce.
7. Quinoa
Quinoa is a nutrient-rich grain that’s often used as a rice or pasta substitute in vegan dishes. It’s also an excellent source of zinc, providing 2mg per cup ( cooked).
8. Chia Seeds
Another great option for increasing your zinc intake is chia seeds. Just one ounce of these seeds provides 1mg of this essential nutrient.
9. Cacao Powder
Cacao powder is made from ground-up cacao beans and can be used in baking or added to smoothies for a boost of flavor. It’s also a good source of zinc, providing 1mg per tablespoon.
10. Soybeans
Soybeans are another versatile legume that’s often used in vegan cooking. They’re also an excellent source of zinc, providing 8mg per cup (cooked)
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