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Vegetarian  Zinc-Rich Foods

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Introduction

Zinc is a mineral that the human body requires for a variety of functions. It is in charge of maintaining a balanced immune system as well as metabolic function.

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Zinc also helps to speed up wound healing and reduce inflammation. It is also considered to improve the health of the skin and hair.

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Daily requirement...

The regular zinc requirement for adults is 11 mg for males and 8 mg for females, according to the National Institute of Health. Women need 12 mg of this nutrient during pregnancy.

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Foods sources

Zinc can be found in shellfish, beef, chicken, salmon, and eggs. Let's take a look at some vegetarian zinc sources.

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Nuts

Almonds, cashews, peanuts, and pine nuts are some safe and easy snacking choices that are high in zinc and other nutrients.

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Legumes

Legumes are a staple of a vegan's diet. Zinc intake can be increased by eating chickpeas, lentils, and beans.

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Vegetables

Some vegetables can also aid in the absorption of zinc by the body. Mushrooms, broccoli, cabbage, garlic, and spinach are just a few of them.

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Whole grains

Zinc is found in grains such as wheat, quinoa, rice, and oats. Whole grains are high in fibre as well as other essential nutrients such as B vitamins, iron, magnesium, and others.

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Dairy

Dairy products contain a variety of nutrients, including zinc, in addition to calcium. So make sure you get plenty of milk, cheese, and yoghurt in your diet.

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