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Zinc

Table 1. Zinc Dietary Reference Intake (mg)4
Age	Male	Female	Pregnancy	Lactation
0 - 6 mos	2	2
7 - 12 mos	3	3
1 - 3 yrs	3	3
4 - 8 yrs	5	5
9 - 13 yrs	8	8
14 - 18 yrs	11	9	13	14
19+ yrs	11	8	11	12

Zinc is not found in large amounts in plant foods, but vegetarians tend to have adequate zinc status. The best, common plant sources of zinc are legumes, nuts, seeds, and oatmeal. Table 2 shows the zinc content of selected plant foods.

Symptoms of zinc deficiency include poor growth and delayed sexual maturation in children, poor wound healing, hair loss, impaired immune function, and dermatitis (especially around body orifices) (1).

Protein increases zinc absorption. Because of this, foods high in protein and zinc, such as legumes and nuts, are good choices (2). The leavening of bread (most bread is leavened) and fermenting of soyfoods (tempeh and miso) also enhances zinc absorption (2).

There is some concern that factors in a vegetarian or vegan diet can reduce zinc absorption, increasing needs for vegetarians by up to 50% (5). A modest zinc supplement of 50 to 100% of the RDA should be safe for those who are concerned. Zinc supplementation can reduce copper absorption, so it is best to keep zinc supplementation moderate over the long term.

Table 2. Zinc in Plant Foods3
Food	Preparation	Serving	mg
Tofu	firm, raw	1/2 cup	2.0
Tempeh	raw	1/2 cup	1.0
Garbanzo beans	boiled	1/2 cup	1.3
Pinto beans	boiled	1/2 cup	0.8
Kidney beans	boiled	1/2 cup	1.0
Lentils	boiled	1/2 cup	1.3
Almonds	whole	1/4 cup	1.1
Walnuts	chopped	1/4 cup	0.9
Pistachios		1/4 cup	0.7
Pecans	halves	1/4 cup	1.1
Peanuts	raw	1/4 cup	1.2
Peanut butter		2 tbsp	0.9
Sunflower seeds	roasted	1/4 cup	1.7
Corn	yellow, boiled	1 cup	0.9
Peas	boiled	1/2 cup	1.0
Oatmeal	cooked	1 cup	2.3
Cashews	dry roasted	1/4 cup	1.9
Chia seeds	dried	1 oz	1.0
Miso		1 tbsp	0.4
Broccoli	boiled, chopped	1/2 cup	0.4

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References