legumes
Legumes such as chickpeas, lentils, and various beans contain zinc. For example, one cup of cooked chickpeas contains about 2.5 mg of zinc, making it a significant addition to your diet. Lentils and beans offer similar benefits and can be used as a variety of ingredients in soups, stews, salads, and more.
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nuts and seeds
Nuts and seeds are excellent sources of zinc, with pumpkin seeds leading the pack. One ounce of pumpkin seeds contains about 2.2 mg of zinc. Hemp seeds and flax seeds are likewise good sources, adding nutrition to smoothies, yogurt or salads.
Whole grains
Whole grains not only provide fiber and essential nutrients, but they also contain zinc. Quinoa in particular stands out with about 1.5 mg of zinc per cooked cup. Brown rice and oats also contribute to zinc intake, supporting overall health and well-being.
dairy product
For lacto-vegetarians, dairy products like yogurt and cheese are valuable sources of zinc. Depending on the type and brand, one serving of yogurt can provide about 1-2 mg of zinc. Cheese also contains zinc, but the amount varies depending on the type and processing method.
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egg
Eggs are another great source of zinc for vegans. A large egg typically provides about 1 milligram of zinc, along with other essential nutrients like protein and vitamins.
dark chocolate
Dark chocolate with a high cocoa content is surprisingly rich in zinc. Eating 1 ounce of dark chocolate provides about 1 mg of zinc toward your daily intake, making it a delicious and nutritious snack.
tofu
A staple in vegetarian diets, tofu provides a decent amount of zinc. Half a cup of tofu contains about 1 milligram of zinc, making it a versatile ingredient in stir-fries, curries, and salads.
vegetable
Certain vegetables, such as mushrooms and spinach, contain small amounts of zinc. While not as high as other sources, including these vegetables in your diet will increase your overall zinc intake and provide a variety of other essential nutrients.