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Legumes, especially beans and lentils, are rich in fiber, B vitamins, zinc, magnesium, potassium and iron. They're also a great source of plant-based protein.
It can also be found in some plant-based options like seeds and lentils. ... Non-meat zinc sources include fortified breakfast ... Are there any risks to taking a zinc supplement? Generally, zinc ...
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]
Like other essential vitamins and minerals, zinc supports overall health. ... legumes, nuts, seeds, dairy, whole grains, and fortified breakfast cereals are great sources of zinc,” Garcia-Benson ...
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]
Animal-source foods are a diverse group of foods that are rich in bioavailable nutrients including calcium, iron, zinc, vitamins B12, vitamin D, choline, DHA, and EPA. [11] Animal-source and plant-based foods have complimentary nutrient profiles and balanced diets containing both reduce the risk of nutritional deficiencies. [11]
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