Nutrition, Vitamin information table -

High zinc food sources

If  your looking to increase your zinc intake, focus on these products.

These products are the highest natural foods that contain zinc.

  • Chickpeas 100g = 1.4mg
  • Baked beans100g = 0.8mg
  • Vegetable burger = 1.6 mg
  • Pumpkin seeds 20g= 1.3 mg
  • Oats, porridge and muesli 60g = 1.3mg
  • tahini pasta 20g = 1.1 mg

Other sources are Cheese, yoghurt , nuts, almonds, seeds and potatoes.

Zinc is very important in a vegetarian diet,  high levels of zinc are often found in meat and fish.  Zinc and iron are two of the minerals which need to be consumed either by food diet or supplements .


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