ZINC
纯素者的锌——来源、植酸与目标
略难吸收——用浸泡、发芽和南瓜籽轻松补足。
ZINC
纯素者的锌——来源、植酸与目标
男 RDA 11 mg / 女 8 mg。植酸会抑制吸收,纯素者建议多摄入约 50%。南瓜籽(7.6 mg/100 g)、火麻仁、腰果、鹰嘴豆、豆腐皆可。
0 mg (men) / 8 mg (women)
RDA
0
top plant sources
0%
achievable on a well-planned vegan diet
0
supplement worth considering
ZINC
Best plant sources
Pumpkin seeds7.6 mg / 100 g
Hemp seeds9.9 mg / 100 g
Cashews5.6 mg / 100 g
Chickpeas, cooked1.5 mg / 100 g
Oats (rolled, dry)3.6 mg / 100 g
Tofu, firm1.6 mg / 100 g
Fortified cereal (1 serving)3–15 mg
Source: NIH ODS 2024; EFSA 2014
ZINC
Absorption & practical tips
豆类浸泡、谷物发芽可去 30–70% 植酸。老面包锌可利用度远高于速发面包。
‘纯素必缺锌’——EPIC-Oxford 数据不支持此说法。
ZINC
FAQ
Q&A
相关问题
- 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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