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Zinc-Rich Foods For Vegetarians

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Introduction

Zinc is a nutrient that the human body requires for many vital functions. It is responsible for a healthy immune system and metabolic function.

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Zinc also accelerates the wound healing process and reduces inflammation. It is also known to boost skin and hair health.

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Daily requirement

According to the National Institute of Health, the daily requirement of zinc is 11 mg for male adults and 8 mg for adult female. During pregnancy women require 12 mg of this nutrient.

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Foods sources

Shellfish, meat, chicken, salmon and eggs are some popular sources of zinc. Let us now take a look at some vegetarian sources of zinc.

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Nuts

Almonds, cashews, peanuts and pine nuts are some healthy and convenient snacking options that can offer you zinc and other essential nutrients.

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Legumes

Legumes are a common part of the vegan diet. Adding chickpeas, lentils and beans to your diet can help up your zinc intake.

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Vegetables

Some vegetables can also help your body receive zinc. Some of these include mushrooms, broccoli, kale, garlic and spinach.

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Whole grains

Grains like wheat, quinoa, rice and oats contain zinc. Whole grains are loaded with fibre and other important nutrients like B vitamins, iron, magnesium and more.

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Dairy

Not just calcium, dairy products can offer you a host of nutrients including zinc. So, do not forget to add enough milk, cheese and yoghurt to your diet.

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