By: Tradeindia
Pumpkin seeds or pepitas are a storehouse of zinc. One ounce provides 2-3 milligrams of zinc. Along with it, they also provide healthy fats and antioxidants for overall health.
Chickpeas are a good zinc plant-based food, providing 2–3 milligrams per cup. They also contain plenty of protein, fiber, and important vitamins.
Lentils provide approximately 2.5 milligrams of zinc for each cooked cup. They also contain loads of fiber, protein, and iron, making them nutritious food for the vegetarian.
Cashews deliver 1.6 milligrams of zinc per ounce. These nuts are a good source of healthy fats and protein, making them a tasty and nutritious snack.
Spinach provides 1.4 milligrams of zinc per cooked cup. Moreover, this leafy green is also rich in iron, calcium, and vitamins A and C, so it is a healthy choice too.
Quinoa is a complete proteins with a good source of zinc, providing about 2 milligrams per cup. It is also rich in fibre so it is a healthy grain option.
Tofu is a plant-based source of zinc, providing 1 milligram per 3-ounce serving. It is also a rich source of protein and calcium, which promote bone and muscle health.
Whole grains like oats and brown rice are rich in zinc, providing about 1–2 milligrams per serving. They provide fibre, protein, and other essential nutrients.