Luckily all these foods, along with fruits and vegetables, are excellent staples for a healthy vegan diet. Whole grains, legumes, nuts and seeds — all things that can sprout and grow if allowed to germinate, contain phytic acid as a protective mechanism. Zinc could be harmful over this limit 3. These recommendations are for the general public who are assumed to consume a mixed diet that includes animal products. We do know that the body will adapt to increase absorption and reduce excretion when dietary intake is low, so this may explain adequate serum zinc concentrations despite an inadequate intake. Pumpkin seeds. Guidelines and statements. Trace element status in healthy subjects switching from a mixed to a lactovegetarian diet for 12 mo. King prawns.
Although the importance of zinc on a vegan diet is sometimes overlooked, zinc is a critical nutrient. Zinc is a mineral that can be challenging to consume and absorb in adequate amounts from vegan food sources. With careful planning, a vegan diet can support nutrient needs for all stages of life. Keep reading to learn. Confused about what nutrients are essential for adult vegans? Grab my free, 3 page vegan nutrition cheat sheet that outlines 9 essential nutrients! With zinc, people run into both issues. Plants contain zinc, but in smaller amounts compared to animal products. Zinc is also more challenging to absorb from plant-based foods. Zinc primarily acts as a cofactor for enzyme reactions and is needed to help with at least fifty reactions in the body 1. Some of the functions of zinc include.
Predicting bioavailable zinc from lower phytate forms, folic acid and their interactions with zinc in vegetarian meals. High: includes highly refined, low cereal fibre, large amounts of meat. See the top 10 nuts and seeds high in zinc. According to the EPIC-Oxford study — one of the largest studies on vegetarians in the world, vegans had by far the lowest intakes of zinc also, calcium, retinol, vitamin B 12 and vitamin D compared to vegetarians, meat and fish eaters . Get thousands of vegan, allergy-friendly recipes in the palm of your hands today! Overall, zinc intakes from vegetarian diets are either similar to or lower than non-vegetarian diets.