The Powerhouses: Seeds Packed with Zinc
Seeds are some of the most concentrated plant-based sources of zinc, making them an excellent addition to any diet. Their small size makes them incredibly versatile, easily sprinkled on meals or blended into smoothies.
Pumpkin Seeds: These seeds are often at the top of the list for plant-based zinc. A single one-ounce serving (28g) of roasted pumpkin seeds contains approximately 2.2 mg of zinc, or about 20% of the daily value. They are also a great source of magnesium and healthy fats.
Hemp Seeds: Hemp seeds are a true zinc superstar. Just three tablespoons of hulled hemp seeds can provide almost 3 mg of zinc. In addition to zinc, they are a complete protein source and contain beneficial omega-3 and omega-6 fatty acids.
Sesame Seeds & Tahini: A paste made from sesame seeds, tahini, and the seeds themselves are a good source of zinc. A heaped teaspoon of tahini contains around 1.03 mg of zinc.
Chia Seeds: These tiny seeds offer 1.3 mg of zinc per ounce and are also renowned for their fiber, iron, and omega-3 content.
Legumes: The Versatile Protein and Zinc Source
Legumes are a cornerstone of plant-based diets and provide a significant amount of zinc. While they contain phytates that can inhibit absorption, traditional preparation methods can help mitigate this effect.
Lentils: A ½ cup of cooked lentils provides about 1.3 mg of zinc. They are also high in fiber and protein, making them incredibly nutritious. Soaking and sprouting lentils can significantly improve zinc bioavailability.
Chickpeas (Garbanzo Beans): Cooked chickpeas offer around 1.3 mg of zinc per ½ cup serving. They are perfect for making hummus, adding to salads, or incorporating into stews.
Black Beans: A cup of cooked black beans contains approximately 1.9 mg of zinc. Like other legumes, proper cooking and preparation can make the zinc more accessible.
Tofu & Tempeh: Made from soybeans, these soy products are excellent plant-based protein sources that also provide zinc. One cup of extra firm tofu contains about 2.2 mg of zinc. Fermented soy products like tempeh may also enhance absorption.
Whole Grains and Other Notable Sources
Choosing whole grains over refined versions can significantly boost your zinc intake. The zinc is often concentrated in the outer layers of the grain, which are removed during refining.
Oats: A cooked cup of oatmeal can provide 2.3 mg of zinc. Oats are also known for their heart-healthy fiber content.
Quinoa: This gluten-free whole grain offers a notable amount of zinc, with about 1.6 mg per ¾ cup cooked.
Whole Wheat Products: Using yeast-leavened whole wheat bread is a particularly good choice. The fermentation process breaks down phytates, increasing zinc absorption.
Nuts: Besides seeds, various nuts also contribute to zinc intake. An ounce of dry-roasted cashews offers about 1.6 mg of zinc. Other nuts like pecans, pine nuts, and almonds also contain valuable amounts.
Dark Chocolate: For a surprising source, a 100-gram bar of dark chocolate (70-85% cacao) can provide a significant amount of zinc, alongside antioxidants.
| Comparison Table: Zinc Content in High-Zinc Plant Foods | Food (per serving) | Serving Size | Approx. Zinc (mg) | Notes |
|---|---|---|---|---|
| Hemp Seeds | 3 tbsp | 2.9 | High bioavailability | |
| Pumpkin Seeds | 1 oz roasted | 2.2 | Good source of magnesium | |
| Tofu, extra firm | 1 cup | 2.2 | Also high in protein | |
| Oats | 1 cup cooked | 2.3 | Great source of fiber | |
| Cashews | 1 oz dry-roasted | 1.6 | Offers healthy fats | |
| Quinoa | ¾ cup cooked | 1.6 | Excellent gluten-free grain | |
| Lentils | ½ cup cooked | 1.3 | Soaking improves absorption | |
| Chickpeas | ½ cup cooked | 1.3 | Good for making hummus |
Maximizing Absorption from Plant-Based Foods
While animal products contain more readily absorbed zinc, strategic preparation can significantly boost zinc uptake from plants. The main inhibitor is phytic acid (phytate), found in legumes, seeds, and whole grains, which binds to zinc and prevents absorption.
Soaking and Sprouting: Soaking legumes overnight and sprouting seeds or grains helps break down phytates, making minerals more available.
Fermentation: Using yeast-leavened bread or sourdough helps reduce phytate levels in whole grains, leading to better zinc absorption.
Cooking: Heat also aids in breaking down phytates. Simply cooking your legumes and grains thoroughly can increase the zinc you absorb.
Pair with Vitamin C: Consuming zinc-rich foods with vitamin C-rich fruits and vegetables can enhance absorption. For example, adding lemon juice to a lentil dish can help.
Conclusion
For those seeking an answer to what plant is high in zinc, the clear frontrunners are certain seeds, legumes, and whole grains. With a varied and well-planned approach, a plant-based diet can provide sufficient zinc. Vegetarians and vegans can meet their increased requirements by including a diverse range of these foods and employing simple preparation techniques to optimize absorption. While supplements are an option, most can achieve adequate intake through food alone. For those with concerns about their zinc levels, especially due to dietary restrictions or underlying health conditions, consulting a healthcare professional is always recommended.
National Institutes of Health Fact Sheet on Zinc
FAQs
Q1: Which seeds are the highest in zinc? A1: Hemp seeds and pumpkin seeds are two of the highest plant-based sources of zinc, offering a potent dose of the mineral per serving.
Q2: How can vegans get enough zinc from their diet? A2: Vegans can get enough zinc by regularly consuming a variety of legumes, seeds, nuts, and whole grains, and using preparation methods like soaking and sprouting to improve absorption.
Q3: Does cooking vegetables high in zinc affect the mineral? A3: No, unlike some vitamins, minerals like zinc are not negatively affected by the heat from cooking. Cooking can actually aid absorption by breaking down inhibitory compounds.
Q4: What are phytates and how do they impact zinc absorption? A4: Phytates are compounds in plants that can bind to zinc and other minerals, inhibiting their absorption. Soaking, sprouting, or fermenting can help reduce phytate levels.
Q5: Do vegetarians need more zinc than meat-eaters? A5: Yes, because zinc from plant sources is less bioavailable, vegetarians and vegans may need up to 50% more zinc per day to compensate for lower absorption.
Q6: Can you get enough zinc from just fruits and vegetables? A6: While some fruits and vegetables contain small amounts of zinc, relying solely on them is not enough. You should include richer sources like seeds, legumes, and whole grains.
Q7: Is dark chocolate a good source of zinc? A7: Yes, dark chocolate (70-85% cacao) contains a reasonable amount of zinc, though it's not a primary source to rely on heavily due to its high calorie content.
