Zinc in a Vegetarian Diet
Zinc is an essential element in any healthy
vegetarian diet plan. Zinc is important for skin and a healthy immune
system, as well as resistance to infection. Studies show that vegetarian
diets often contain less zinc than meat-diets, so vegetarians need to
eat plenty of foods that are rich in zinc.
Sources of Zinc in a Vegetarian Diet
Good sources of zinc for vegetarians include:
dairy products, eggs, lentils, beans, nuts, seeds (esp. pumpkin seeds!!),
brewer's yeast, green vegetables, wheatgerm and whole grain cereals.
Note: Only about 20 percent of dietary
zinc is actually absorbed by the body.
Zinc Uptake in a Vegetarian Diet
MINUS. Dietary fiber and phytic acid, found
in bran, pulses and nuts, inhibit zinc absorption.