As a vegan, you’re probably no stranger to the idea that you need to pay special attention to certain minerals in your diet. After all, iron and calcium are two of the most frequently discussed nutrients for plant-based eaters. But there’s another mineral that’s just as important for vegans to get enough of: zinc.
What Is Zinc and What Does It Do?
Zinc is a trace mineral, which means that you don’t need much of it (relative to other nutrients), but it’s still an essential component of a healthy diet. In fact, zinc is the second most abundant trace mineral in the body, after iron.
Zinc plays a role in many bodily functions, including:
- Supporting the immune system
- Helping with skin and wound healing
- Contributing to cognitive function and mental well-being
- Playing a role in reproductive health
Both vegans and omnivores are at risk of not getting enough zinc, but there are some unique challenges that come with eating a plant-based diet. In this article, we’ll take a closer look at how zinc works in the body, why it can be more difficult for vegans to get enough of it, and what you can do to make sure you’re getting optimal amounts of this important mineral.
Why Is Zinc Important for Vegans?
There are two main reasons why vegans may be at risk for zinc deficiency:
- Plant-based sources of zinc are not as easily absorbed by the body as animal-based sources.
- Vegans may have a higher requirement for zinc due to the plant-based foods they eat.
Let’s take a closer look at each of these points.
When it comes to absorption, animal products like red meat and oysters contain a form of zinc that is more bioavailable (easily absorbed) than the zinc found in plant foods. Plant-based sources of zinc are typically bound to other molecules in a form of zinc called phytate, which can make it harder for the body to absorb the mineral.
Vegans also tend to consume more fiber than non-vegans, which can also impact zinc absorption. Fiber is important for gut health, but it can bind to zinc in the digestive tract and prevent the mineral from being absorbed.
Additionally, some plant-based foods contain compounds called oxalates, which can bind to zinc and make it harder to absorb. Foods like spinach, rhubarb, beets, and chocolate are high in oxalates.
On the other hand, vegans may actually need more zinc than non-vegans because of the foods they eat. Plant-based diets are high in fiber and phytic acid, which can increase the body’s need for zinc. Fiber helps to feed the good bacteria in the gut, and zinc is important for the health of those bacteria. Phytic acid is also thought to act as an antioxidant in the body, and zinc is needed to help the body use antioxidants effectively.
All of these factors can make it challenging for vegans to get enough zinc from their diets. If you don’t consume enough zinc, you may experience symptoms like loss of appetite, diarrhea, hair loss, impotence, and skin changes.
How Can Vegans Get Enough Zinc?
While zinc can be more challenging for vegans to get from their diets, it is still possible to meet your needs through plant-based foods. Here are some of the best sources of zinc for vegans:
Whole Grains and Legumes
Oats, quinoa, brown rice, lentils, chickpeas, and black beans are all good plant-based sources of zinc. Cooking these foods with water that has been soaked overnight can help increase the availability of zinc, so consider doing this when possible.
For example, you can soak lentils overnight and then cook them with fresh water the next day. Or, you can cook quinoa in water that has been soaked with a tablespoon of apple cider vinegar. The acid in the vinegar can help to break down phytic acid and make the zinc in the quinoa more bioavailable.
Nuts and seeds are also good sources of zinc, especially pumpkin seeds and cashews. Almonds also contain some zinc, but most of it is in the skin, which is often removed during processing. You can get more zinc from almonds if you eat them with the skin on.
Leafy greens and vegetables like spinach, kale, broccoli, mushrooms, and avocados also contain zinc. Cooking these foods can help to increase their zinc content, so consider steaming kale or broccoli instead of eating it raw. Mushrooms also contain a form of zinc that is more easily absorbed by the body than other plant foods, so including mushrooms in your diet is a good way to boost your zinc intake.
Fortified foods and supplements can also help vegans meet their zinc needs. Look for plant-based milk alternatives that are fortified with zinc, such as soy milk or oat milk. Nutritional yeast is another good option, as it is often fortified with zinc and other essential nutrients.
How Can Vegans Improve Zinc Absorption?
While plant-based sources of zinc are not as easily absorbed by the body as animal-based sources, there are things you can do to enhance the bioavailability of zinc in your diet.
One way to do this is by pairing zinc-rich foods with foods that contain vitamin C. Vitamin C can help to increase the absorption of zinc in the digestive tract. For example, you could eat some bell pepper slices on the side of a bowl of lentil soup, or snack on some cashews with some sliced strawberries.
Another way to improve zinc absorption is by avoiding or limiting foods that contain compounds that can inhibit zinc absorption. For example, calcium supplements can bind to zinc in the digestive tract and make it harder for the body to absorb both minerals. If you take a calcium supplement, consider taking it at a different time of day than when you eat zinc-rich foods. The same goes for iron supplements. Iron and zinc have a similar absorption pattern in the body, so taking a supplement of one can make it harder for the body to absorb the other.
How Can Vegans Tell if They Have Enough Zinc?
If you’re concerned about your zinc intake, you can ask your doctor to check your zinc levels with a simple blood test. The test measures the amount of zinc in your blood, which reflects the amount of zinc that is readily available to your body’s cells. If your zinc levels are low, it may indicate that you’re not getting enough zinc in your diet. However, keep in mind that zinc levels can fluctuate throughout the day, so it’s best to have your blood drawn in the morning, after an overnight fast.
If you do have your zinc levels checked, keep in mind that there is no universally agreed-upon cut off for what constitutes a “deficient” zinc level. Some doctors may recommend supplementing with zinc if your levels are on the lower end of the normal range, while others may not.
As a general rule of thumb, adults should aim for a dietary intake of around 11 milligrams of zinc per day. If you’re pregnant or breastfeeding, you may need more, so talk to your doctor about how much zinc you should be getting.
How Much Zinc Should Vegans Get?
The recommended dietary allowance (RDA) for zinc is 11 milligrams per day for adults. Pregnant women and breastfeeding women may need more, so talk to your doctor about how much zinc you should be getting if you are pregnant or breastfeeding.
It’s worth noting that the RDA for zinc is based on a diet that contains both plant-based and animal-based foods. Since plant-based sources of zinc are not as easily absorbed by the body as animal-based sources, vegans may need to consume more zinc from their diets to meet their needs. Some studies suggest that vegans and vegetarians may need up to 50% more zinc than non-vegetarians to maintain similar zinc status.
Supplementing with Zinc
If you struggle to get enough zinc from your diet, you may want to consider taking a zinc supplement. There are a few things to keep in mind if you go this route.
First, it’s generally best to take a zinc supplement with food, as taking it on an empty stomach can cause stomach upset. Look for a supplement that contains around 30 milligrams of zinc, which is the amount used in most studies that have shown benefits of zinc supplementation. You can take this amount once per day, or split it into two doses of 15 milligrams each.
Zinc comes in two main forms in supplements: zinc sulfate and zinc citrate. Both forms are well-absorbed by the body, but zinc citrate may be slightly better tolerated by the stomach, so you may want to start with a supplement that contains this form of zinc.
It’s also worth noting that taking too much zinc can be harmful to your health. The upper limit for zinc intake is 40 milligrams per day for adults. Taking more than this amount can cause stomach upset, nausea, vomiting, and diarrhea. It can also interfere with the absorption of other minerals, such as copper and iron, so it’s best to avoid taking too much zinc.
If you do decide to take a zinc supplement, talk to your doctor about how much zinc you should be taking and how often. They can help you determine the right dosage based on your individual needs.
It’s also a good idea to have your zinc levels checked by a doctor before and after taking a supplement, to make sure that you’re getting the benefits of the supplement without any negative side effects. If you have hemochromatosis (a condition where the body absorbs too much iron), you may need to be extra careful about taking zinc supplements, as zinc can make this condition worse.
Conclusion
Zinc is an important mineral for everyone, including vegans. While it can be more challenging for vegans to get enough zinc from their diets, it is still possible to meet your needs through plant-based foods. Focus on incorporating zinc-rich foods like whole grains, legumes, nuts, seeds, leafy greens, and fortified foods into your diet on a regular basis. You may also want to consider taking a zinc supplement if you struggle to get enough from your diet.
Remember to always talk to your doctor before starting any new supplement, including zinc. They can help you determine the right dosage for your individual needs and monitor your zinc levels to make sure you’re getting the benefits of the supplement without any negative side effects.
By paying attention to your zinc intake and taking steps to optimize your absorption and intake, you can ensure that you’re getting enough of this important mineral on a vegan diet.