Hi, it’s Pierrick. In this video I’m going to talk about 7 vegetarian foods rich in zinc.
Zinc notably helps to make new cells and enzymes and supports immunity.
Dietary recommendations in the UK are 9.5mg of zinc per day for men
and 7mg for women aged between 19 and 64 years old.
Seeds are a great source of zinc. Poppy, pumpkin, sesame and sunflower seeds contain between 5–8.5mg per 100g.
Nuts are also rich in zinc. For example, pine nuts and cashews contain between 6–6.5mg per 100g.
Cheese is another good source of zinc. 100g of cheddar provides around 4.1mg and halloumi around 3.7mg.
100g of tofu provides around 2mg of zinc and wholemeal bread around 1.6mg.
Boiled beans such as split peas, chickpeas and pinto beans provide between 1–1.4mg of zinc per 100g.
Lastly, cooked eggs provide around 1.3mg of zinc per 100g.
To summarise, zinc can notably be found in seeds, nuts, cheese, tofu, bread, beans and eggs.
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