Our bodies need zinc for lots of different functions, including fighting infection, growth and speeding up reactions. It is possible to get all the zinc you need from eating a varied and balanced vegan diet.
For adults in the UK, recommended daily zinc intakes are 7mg (milligrams) for women and 9.5mg for men. These recommendations are based on the assumption that zinc losses are higher in men, taking into account losses via skin, hair and semen.
Sources of zinc
Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. Ensure that your daily diet contains plenty of zinc-rich foods.
Need more information? Read our detailed PDF.
You can compare your diet to our guidelines using the free VNutrition app.
These are general guidelines about nutrition. If you have concerns about your diet, please talk to your doctor about seeing a dietitian.
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