Zinc is an essential mineral that has a significant role to play in regulating several body functions. Studies indicate the indispensable nature of zinc in the functioning of nearly 300 enzymes. According to experts, this mineral helps in maintaining your immune system and helps in repairing damaged body tissues. A healthy man should consume around 11 mg of zinc and a healthy woman should consume around 8 mg of zinc daily.
Discussed below are a few of the plant-based foods having a rich zinc profile.
This delicious plant-based food contains a reasonable amount of zinc. You will get around 3.3 mg of zinc from a 100-gram dark chocolate bar, which is around 30 % of your daily requirement of zinc. It is also worth noting that the equal quantity of dark chocolate is worth 600 calories. Therefore, you should only consume it in small quantities and compensate for the zinc requirement with other plant foods.
The amount of zinc is generally low in fruits and vegetables. However, some veggies contain a high amount of zinc and other essential nutrients. It was found that one large potato can provide around 1 mg of zinc, which is around 9 % of your daily requirement. Other vegetables that can provide a good amount of zinc are kale and green beans. Even though they are not rich in zinc, including vegetables in your diet may help in reducing the risk of many chronic diseases.
It was found that rice, quinoa, oats, and wheat are good sources of zinc. The problem is that they also contain phytates, which reduces the absorption of zinc into the body. Whole grains are also packed with several healthy nutrients, including magnesium, B vitamins, phosphorous, iron, selenium, and manganese. Studies have found that including more whole grains in your diet can help avert the risk of obesity and type 2 diabetes.
You should include more peanuts, cashews, almonds, pine nuts, etc. in your plant-based meal because they are great sources of zinc. Just a one-ounce serving of cashews can provide around 15 % of your daily requirement of zinc. Nuts are also packed with several other healthy nutrients. Studies indicate that nuts help in reducing the imminence of diabetes, cancer, and heart diseases.
Lentils, beans, and chickpeas guarantee good amounts of zinc. However, legumes contain antinutrients, like phytates, which may reduce the body’s ability to absorb zinc and other healthy nutrients. Therefore, you should cook them before eating.