Foods Rich In Zinc Vegan. Vegan and vegetarian sources of zinc include wheat germ, fortified cereals, beans and legumes, seeds, nuts, oatmeal, tofu, spinach, mushrooms, asparagus, broccoli, and zucchini. 1 tablespoon nuts and seeds, ¼ to ½ cup cooked beans, 1 cup cooked grains, and 2 cups cooked leafy greens.

Chia seeds are among the most nutritious foods on the planet. Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body. Phytates, which are commonly found in plant foods, reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50%.

Eating enough zinc foods boosts your eye health, reduces inflammation, fights oxidative stress, boosts the health of your heart and skin, promotes muscle growth and helps balance your hormones.

It’s one of the best iron rich foods for vegans and vegetarians. Choose whole grains because zinc is lost in the processing of grains. Shellfish like oysters and red meat are advertised as the only good sources of zinc. It pairs well with grilled chicken, pasta, and other entrees.