A brief discussion about plant sources of zinc
Zinc is one of the essential nutrients required by our body, and the fact is our body cannot produce zinc on its own and cannot store it. Plant sources of zinc are the best external way of obtaining it.
Zinc is the second most abundant nutrient found in our body after iron. It is found in each cell of our body and is used to carry out various processes. Having a plant-based diet gives you access to obtain a rich source of zinc.
Why should one have zinc?
Zinc is used to carry out most of the functions that take place in our bodies. Thus, it is one of the essential minerals required by our body. Our body utilizes zinc in various ways, and some of them are mentioned below.
Boosts the efficiency of your immune system
Having an appropriate amount of zinc in your diet increases the efficiency of your immune system. Immune cells require zinc to protect our body from various diseases, and if the immune cells are not getting enough zinc, then they are less effective in protecting our body. As a result, consumption of 70-80 grams of zinc daily can reduce the chances of having a cold by 33%.
Accelerates the healing of the wounds
Do you know what is the reason behind the healing of our wounds? Do you know why in some people, the healing process takes place very quickly while in some people it takes time?
Healing of the wound varies with the amount of zinc in one’s body. If your body has more zinc, then it will heal any wound faster, but if your body has less zinc, the process of healing of injury will be slow. Even in hospitals, zinc is used for treatments of skin burns and many ulcers.
Reduces the vulnerability of the body to specific health-related problems
As we grow old, our body becomes more prone to health problems. Our body is vulnerable to diseases like pneumonia and AMD. Having an adequate amount of zinc in your body reduces the factors which cause such ailments.
Helps treat acne
Acne is one of the significant skin problems which is faced by every teen. In some people, acne tends to occur quite often while some people are less prone to causing acne. Acne is caused due to excess production of sebum by the oil glands located under our skin. When the gland produces excess sebum, it clogs up the pores of our skin. Dead skin cells and various germs also mix up with the sebum, thus forming acne. Acne might result in skin inflammation. Consumption of zinc has proved to be a natural healer of acne. As per a study conducted, people who consume a lot of zinc in their diet have fewer chances of causing acne.
Helps maintain vision
Vision is considered as one of the significant problems which persist as you age. The presence of zinc in your body helps prevent the problem of vision loss as you grow old.
Helps maintain fresh breath
Zinc is one of the vital content in dental products such as mouth wash and toothpaste. Zinc is directly linked to avoiding bad breath. It is used in various dental products because zinc has been proved to absorb lousy breath.
These were some reasons why one should prefer having zinc in their diet.
Plant sources of zinc
Do you know that vegetarians suffer from the problem of deficiency of zinc? Zinc is present in abundance in food items such as seafood, meat, and non-veg products. Due to which vegans face the challenge of zinc deficiency. Well, I have good news for you. I have mentioned below some of the significant plant sources of zinc. Go through the list of eatables that contains plant-based zinc.
Cereals are a good source of zinc. It contains 64 mg of zinc per 100-gram servings.
Wheat contains 17 mg of zinc per 100-gram servings.
Tofu contains 2 mg of zinc per 100-gram servings.
Hemp is also a tobacco product that might prove to be unhealthy for your health. Avoid having too much of it. Hemp contains 2 mg of zinc per 100-gram servings.
Lentils are also known as dal and are a major source of proteins too. They are also a good source of zinc having around 3 mg of zinc per cup, whereas 1 mg per 100 gram serving.
- Greek Yogurt
Zinc in Greek yogurt is found in high amounts. It is an end product of milk which is a rich source of protein and calories. Consuming yogurt provides you with 2 mg of zinc per cup and 1 mg per 100 grams.
Oats are considered to be a cholesterol-free diet rich in nutrients. It is often referred by doctors to diabetic people. But let me tell you that oats are also rich in zinc. Oats contain 1 mg zinc per 100 g of oats.
- Wild rice
Wild rice is also a rich source of zinc, with having around 2 mg of zinc per cup and 1mg of zinc per 100 grams of wild rice.
- Pumpkin seeds
A handful of pumpkin seeds contains 2 mg of zinc, whereas with every 100-gram serving you get 8 mg of zinc.
What can beat milk when it comes to nutrient content? A glass of milk has 2 mg of zinc.
Mushrooms are one of the healthiest vegan food ones can have. A cup of cooked mushroom has 2 mg of zinc and with every 100 gram of mushroom, you get around 1mg of zinc.
- Green peas
Green peas are one of the biggest plant sources of zinc. Green peas contain 1 mg of zinc per 100 gram whereas one cooked cup of zinc contains 2 mg of zinc.
This green leafy vegetable is also a great source of zinc with 1 mg of zinc per every 100-gram serving.
These were some plant sources of zinc to fulfill the zinc intake of a vegetarian. Try to include this source of zinc in plant foods for a healthier lifestyle.