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)
Carrots
Dark leafy green vegetables
Nuts and nut butters
Onions
Peas
Pumpkin seeds
Seeds like pumpkin and sunflower seeds
Sprouts
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 HealthySurvivalist.com, Twitter @mschoffrocook and Facebook.

 

482 comments

Melania Padilla
Melania Padillaabout a year ago

Good post, thanks

Magdalena J.
Alice L.1 years ago

Thank you!

Jennifer H.
Jennifer H.1 years ago

Thanks for the information on why zinc is necessary. I think I may need to supplement.

Angela K.
Angela K.1 years ago

Thank s for sharing

 .
.1 years ago

arigato

sandy g.
sandy g.1 years ago

Good to know.

Panchali Yapa
Panchali Yapa1 years ago

Thank you

Elena Poensgen
Elena Poensgen1 years ago

Thank you

Estelita ATTI GABRIE
Estelita atti1 years ago

THANKS

James Maynard
James Maynard1 years ago

Most of these items are already
in my diet, so I should be fine...