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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 17-time book author and board-certified doctor of 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 her new book The Probiotic Promise. 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
3:16PM PDT on Jul 30, 2015

Good post, thanks

12:43AM PST on Feb 8, 2015

Thank you!

9:57PM PST on Jan 1, 2015

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

5:43AM PST on Dec 16, 2014

Thank s for sharing

7:16AM PST on Dec 15, 2014


6:31AM PST on Dec 14, 2014

Good to know.

11:15AM PST on Dec 13, 2014

Thank you

7:22AM PST on Dec 12, 2014

Thank you

4:22PM PST on Dec 11, 2014


2:09PM PST on Dec 11, 2014

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

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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