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Depending on the amount of zinc in the diet (low, moderate, high), the German Nutrition Society (DGE) has established three different reference values for intake of zinc. [116] [117] For diets that include mostly or exclusively plant-based protein sources the DGE recommends 16mg of zinc per day for men and 10mg of zinc per day for women. [118]
Zinc is a key mineral that helps our immune system and cell reproduction. ... It can also be found in some plant-based options like ... pork, and turkey—are all good sources. Non-meat zinc ...
Zinc deficiency depresses immunity, [53] but excessive zinc does also. [10] Despite some concerns, [54] western vegetarians and vegans do not suffer any more from overt zinc deficiency than meat-eaters. [55] Major plant sources of zinc include cooked dried beans, sea vegetables, fortified cereals, soy foods, nuts, peas, and seeds. [54]
Major plant sources of zinc include cooked dried beans, sea vegetables, fortified cereals, soy foods, nuts, peas, and seeds. [238] However, phytates in many whole-grains and fibers may interfere with zinc absorption and marginal zinc intake has poorly understood effects.
Animal-based proteins tend to be high in zinc, “for example, six steamed oysters contain about 50 mg of zinc, and a grilled 3-ounce steak has about 6 mg of zinc,” says Prest. Plant proteins ...
A 2013 review found that zinc intake and serum zinc concentrations were significantly lower in populations that follow vegetarian diets compared with non-vegetarians. [ 24 ] Phytates in many whole grains , and dietary fiber in many plant foods may interfere with zinc absorption, and marginal zinc intake has poorly understood effects.
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