Natural Sources Of Zinc For Vegetarians
The treatment of canned or frozen vegetables with EDTA a preservative can strip much of the zinc from foods. Oysters contain more zinc per serving than any other food but red meat and poultry provide the majority of zinc in the American diet.
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Ensure that your daily diet contains plenty of zinc-rich foods.
Natural sources of zinc for vegetarians. 31 rows The top 8 foods are a tier above the rest although theres zinc found in a lot of diverse vegan. Sources of zinc Sources of zinc include beans chickpeas lentils tofu walnuts cashew nuts chia seeds ground linseed hemp seeds pumpkin seeds wholemeal bread and quinoa. This is 150 of the RDI for the general Australian population based on the lower bioavailablity of zinc from a vegetarian diet see below.
This means if youre a vegetarian and dont eat meat or vegan and dont eat any animal products you may not be. Other good food sources include beans nuts certain types of seafood such as crab and lobster whole grains fortified breakfast cereals and dairy products 2 11. Zinc deficienciesand excesses of zinccan both lead to difficulty fighting infection.
The recommended dietary intake RDI for vegetarians is 12 mgday for women and 21 mgday for men Box 2. Food refining appears to reduce trace minerals such as manganese zinc and chromium as well as various macro-minerals magnesium. The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods.
Of all these vegetarian zinc foods pumpkin seeds offer one of the most concentrated non-meat food sources of zinc. Dietary practices that increase zinc bioavailability the consumption of foods fortified with zinc or low-dose supplementation are strategies that should be considered for improving the zinc status of vegetarians with low zinc intakes or serum zinc concentrations at the lower end of the reference range. The best sources of zinc are meat and dairy.
Dietary sources of zinc Dietary zinc is available from plant and animal sources Box 1. List of Vegetarian Zinc Foods. Other zinc sources in a persons diet include low fat yogurt pumpkin seeds milk chickpeas instant oatmeal almonds and Cheddar cheese.
300 DV Nutrition Facts for. Good sources of zinc for vegetarians include whole grains tofu tempeh legumes nuts and seeds fortified breakfast cereals and dairy products. Zinc can be found in many of todays foods and a good source of zinc is oysters meat liver wheat germ pumpkin seeds sunflower seeds whole grains almonds and milk.
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