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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.
Can you guys which foods can private you with your daily dosage of zinc?
Dandrea-Russert points out that plant-based substitutes provide the same essential nutrients found in eggs, such as vitamins A, E, and B, as well as choline, selenium, iron, and zinc, while also ...
Animal products such as meat, fish, shellfish, fowl, eggs, and dairy contain zinc. The concentration of zinc in plants varies with the level in the soil. With adequate zinc in the soil, the food plants that contain the most zinc are wheat (germ and bran) and various seeds, including sesame, poppy, alfalfa, celery, and mustard. [229]
The good news is that there are many healthy plant-based foods available in your local grocery store, as well as in natural food stores and online. Plus, it seems like every week, you can find new ...
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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Oysters contain a high amount of zinc. Zinc deficiency can be caused by a diet high in phytate-containing whole grains, foods grown in zinc-deficient soil, or processed foods containing little or no zinc. [32] [33] Conservative estimates suggest that 25% of the world's population is at risk of zinc deficiency. [34]