Best Vegan Sources of Zinc
Food sources of zinc
The best food sources of zinc
| Food group | Sources |
|---|---|
| Nuts | Especially almonds, cashews, hazelnuts, walnuts |
| Seeds | Specifically sunflower seeds, pumpkin seeds, hemp seeds |
| Whole grains | Such as rice, barley, rye, oats, wheat bran, wheat germ, millet, quinoa |
| Legumes | Especially lentils and peanuts |
| Vegetables | Like olives, garlic, soya beans, asparagus, Brussels sprouts, peas, spinach, artichoke, ginger, peppers, shiitake mushrooms |
| Fruit | Such as bilberry, blackberries, avocado |
| Other | Brewer's yeast |
Non-vegan sources of zinc
- Oysters, crab, sardines, herring, shellfish, seafood
- Eggs, specifically the yolk
- Red meat, poultry, dairy