10 Vegan Zinc Rich Foods Packed with This Essential Mineral

Do you want to know where to get vegan zinc-rich food? You’re not alone! Zinc also plays an essential role in maintaining your immune system and skin health. And guess what? Sitting back and getting your chops around it can be satisfying without popping a chunk of meat in your mouth. Here are ten vegan sources of zinc so that you can be sure you’re getting enough of this important nutrient:

1. Chickpeas: The Mighty Legume

Chickpeas get up there very high on the list or zinc. A cup of cooked chickpeas also contains approximately 2.5mgs of zinc. They can be added to your salads or mixed as onions to your hummus or baked for the crunchy goodness. That is true, they can be used for a varied of delightful dishes.

2. Lentils: A Small Powerhouse

They are small but very powerful and delicious. When lentils are cooked, a cup contains about 2.5 mg of zinc. The seeds of these plants are ideal for use in soups, stews, or substituted for meat in tacos. Besides, such dishes are very scarce in protein.

3. Pumpkin Seeds: Nature’s Little Nuggets

Pumpkin seeds or pepitas as they are called, are delicious sources of zinc. And guess what? A quarter cup gives you about 2.5 mg of zinc! Eat them raw, use them to enhance salads, or blend into your bowl of fruit or veggies in the morning. They add a delightful crunch!

4. Quinoa: The Complete Grain

Actually quinoa is also known as a super food and there is more than just one reason for this. Besides being a source of proteins it provides about two milligrams of zinc per a cooked cup. It can also be eaten as bottoms to our bowls or as complement to our dishes. The following is a hearty meal that can help make the calories count, in more ways than one.

5. Cashews: The Creamy Snack

Feeling snacky? Grab some cashews! The zinc content in one-ounce serving was found to be approximately 1.6 milligrams. These nuts are grainy, filling, and great for munching or used in a stir fry. The only thing you should note is that portions are fairly small, but they are rich in calories.

6. Spinach: Leafy and Loaded

Turns out, Popeye wasn’t the only one who was right in eating spinach! Finally, there is about 1.4 mg of zinc per cup of cooked spinach. Use it in sandwiches, throw it in your salads, sauté with garlic, or blend it into your fruit smoothies. This is why it is such an easy way to increase the levels of nutrients you are getting daily!

7. Oats: The Breakfast Champion

Not only oats can be consumed for breakfast but also they are rich in zinc. A cup of cooked oats contain about 2 mg of zinc. Here, cook a delicious dish from fruits and nuts, or use oats while baking some bread. They are so comforting! & They are so nourishing!

8. Mushrooms: The Savory Surprise

You will be shocked to learn that certain types of mushrooms such as shiitake contain relatively high amounts of zinc. A single serving of shiitake mushroom after cooking can contain approximately 1.5 mgs of zinc. Include them in your stir, fry, salad, or pizza dish for a boost of the earth flavor as well as nutritional value.

9. Tahini: The Creamy Delight

Sesame paste known as tahini is ground sesame seeds that provide a zinc nutrient density equivalent to 2 tablespoons. Eat it on toast, mix it into salad dressings, and include in hummus or any dip. It augments the nutty taste that is so delimited and craving!

10. Black Beans: The Flavorful Protein Source

Black beans are really good for you and cannot go wrong by adding them to your diet plan. These vitamins and minerals from a cup of cooked black beans include VC – 15.3 mg, Thiamin – 1.159 mg, Riboflavin – 0.303 mg, niacin – 11.3 mg, K – 862 mg, Mg – 168 mg, Ca – 50 mg, Fe – 2.87 mg, Cu – 0.541 mg, Zn – 1. They’re great for tacos, salads or burritos. They are very favorites in most recipes due to their rich flavor.

Conclusion

It is necessary to stick to a diet that is sufficient in zinc and changing one’s habit to vegan one may not be difficult at all. We have it all, from the humble chickpea to lovely tahini pastes; the list is almost endless. Therefore, why not bring creativity to the next level in the kitchen? Try out these foods and be happy with the life you are going to enjoy with so many vegan zinc-rich foods that are healthy to eat.