ZINC
ZincforVegans—Sources,Phytate,andPracticalTargets
Slightly harder to absorb from plants, easily solved with soaking, sprouting, and pumpkin seeds.
ZINC
Zinc for Vegans — Sources, Phytate, and Practical Targets
The RDA is 11 mg (men) / 8 mg (women). Phytate in whole grains and legumes reduces zinc absorption, so vegans are recommended to consume roughly 50% more (~15 mg men / 12 mg women). Pumpkin seeds (7.6 mg per 100 g), hemp seeds, cashews, chickpeas, tofu and fortified cereals close the gap comfortably.
ZINC
Best plant sources
Source: NIH ODS 2024; EFSA 2014
ZINC
Absorption & practical tips
Soak legumes and sprout grains — this cuts phytate by 30–70% and roughly doubles zinc bioavailability. Sourdough bread (long fermentation) is far higher in usable zinc than yeasted bread.
'Vegans are always zinc deficient' is not supported by data. EPIC-Oxford found modest differences in intake but no clinical deficiency in properly planned diets.
ZINC
FAQ
Q&A
Related questions
- What are the best vegan protein sources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
- How do vegans get B12?
From supplements or fortified foods (plant milks, nutritional yeast, cereals). B12 is made by bacteria — animals get it from soil, feed additives, or their own supplementation.
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