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Top Vegan Sources of Immune-Boosting Zinc

Top Vegan Sources of Immune-Boosting Zinc

Zinc is one of the most critical nutrients needed for maintaining a strong immune system. It’s also imperative for digestion and utilization of carbohydrates like grains, vegetables, fruits, and sugars as well as protein foods.

It helps to ensure healing from wounds and burns and supports healthy prostate function in men. It is necessary for healthy blood, bones, brain, heart, liver, and muscles. If you haven’t already guessed, adequate zinc is essential for great health.

Some of the symptoms of a zinc deficiency include: acne, a small appetite, brittle nails, growing pains or stunted growth in children, diarrhea, difficulty conceiving children, frequent colds or flu, hair or nails grow slowly, loss of sense of smell or taste, prostate disorders or impotence in men, sleep disturbances, and slow-healing wounds or injuries.

There are many plant-based sources of zinc.  Here are some of the best ones:

Beans/Legumes, including:  black beans, chickpeas, kidney beans, navy beans, pinto beans, Romano beans, etc.
Beets and beet greens
Brazil nuts (other nuts too but Brazils contain higher amounts)
Dark leafy green vegetables
Nuts and nut butters
Pumpkin seeds
Seeds like pumpkin and sunflower seeds
Sunflower seeds
Whole grains and breads

Be sure to eat fermented foods as well since zinc tends to become more bioavailable during the fermentation process.  These foods include:  miso, tempeh, sourdough breads, fermented vegetables, sauerkraut, seed and nut cheeses that are fermented, and non-dairy yogurt.


Adapted from The Life Force Diet by Michelle Schoffro Cook, PhD, ROHP.

Subscribe to my free e-magazine Worlds Healthiest News to receive monthly health news, tips, recipes and more. Follow my blog on my site, Twitter @mschoffrocook and Facebook.


Read more: Health, Alternative Therapies, Children, Cold and Flu, Diet & Nutrition, Eating for Health, General Health, Healthy Schools, Michelle Schoffro Cook, Natural Remedies, Teens, Vegan, Vegetarian, , , , , , , , , , , , , ,

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Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World's Healthiest News at to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.


+ add your own
1:33PM PST on Feb 12, 2014

Most of these I love the flavor but some I just cannot stand the texture. but they are all great, and this was an awesome and short read thank you.

12:18PM PST on Jan 26, 2014

good to know

8:24PM PST on Dec 17, 2013

tempe sounds delis, will get some!!

2:23PM PST on Dec 14, 2013

Thank you for sharing this good info Michelle. ☆

1:25PM PST on Dec 2, 2013


2:52AM PST on Dec 1, 2013

Very helpful information! Thanks.

2:45AM PST on Dec 1, 2013

thanks for info

8:23PM PST on Nov 30, 2013

thank you

5:53PM PST on Nov 30, 2013


11:56AM PST on Nov 30, 2013

Thanks for the article.

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