Zinc is an essential mineral, playing a vital role in many bodily functions such as supporting the immune system, growth, cell division, and wound healing. Adult men (over 19 years old) require about 11 mg of zinc, while women need 8 mg. Below are some vegetarian foods rich in this nutrient.

Seeds

Sesame seeds are rich in vitamins and minerals like zinc, calcium, and fiber, naturally boosting the immune system and overall health. 100 g of pumpkin seeds contain about 7,64 mg of zinc and are abundant in plant protein, beneficial for immunity.

Oatmeal

Oatmeal can be enjoyed in various forms, prepared as porridge, added to smoothies, or baked into goods. Besides being rich in zinc, oatmeal also contains significant fiber, which aids digestion and can help lower cholesterol levels.

Tofu

Tofu is a popular food in vegetarian diets, used in stir-fries, curries, and salads, providing zinc to the body. Isoflavones in tofu contribute to reducing the risk of coronary artery disease. This food contains very few calories, fats, and carbohydrates but is rich in protein, promoting satiety and supporting effective weight loss.

Tofu contains all 9 essential amino acids, making it a complete plant-based protein source beneficial for muscle health. Women who regularly consume tofu may experience a reduction in premenopausal symptoms.

Asparagus

Delicious asparagus is abundant in fiber, providing about 0,54 mg of zinc per 100 g. Vitamin E and antioxidants in this food also boost the immune system and protect cells from free radical damage. This helps prevent cancer, heart disease, dementia, and liver disease. Beneficial ways to enjoy asparagus include steaming and grilling.

Peas

100 g of peas contain about 1,24 grams of zinc and can be prepared into soups, stews, or salads. Peas are also rich in nutrients that improve digestion, benefit cardiovascular health, support weight loss, stabilize blood sugar, and enhance overall well-being.

Spinach

Spinach is suitable for smoothies, stir-fries, and salads. 100 g of spinach contains about 0,53 mg of zinc. Regular consumption of spinach also helps reduce inflammation, aids digestion, and slows aging due to its richness in iron, vitamins, and antioxidants.

Le Nguyen (According to Times of India)