10 Best Zinc Rich Foods for Vegetarians and Vegan to Stay Fit

Zinc-rich foods for Vegetarians and vegans are a matter of life or death in some cases. Because they avoided meat, they lack many Important minerals and vitamins like zinc. Which is required in a very small amount in your body, but one of the essential minerals for your body. Lack of zinc may cause you low immunity and other medical problems. So let’s look at the benefits of zinc and Some zinc-rich foods for vegetarians and vegans available in India. So they can fulfill their zinc demand while keeping their faith.

Benefits of Zinc

• Zinc provides energy to your cells which helps enhance the immune system of the body.
• Zinc also helps in healing the wound faster.
• Consumption of Zinc also reduces the Acne problems of your skin.
•  It also helps in reducing body inflammation.
• Zinc also helps in increased Testosterone production in males. That helps reduce the problem of early ejaculation. Zinc Foods are also well-known Home remedies for premature ejaculation.

Here is the list of some rich foods for vegetarians and vegans you should try once

Pumpkin Seeds

Pumpkin seeds are a major source of zinc, phosphorus, magnesium, iron, and other minerals. Fry or roast pumpkin seeds are 2 of the many ways to consume them. It is the best rich food for vegetarians that can be consumed as healthy snacks at any time.

Chickpeas or Kabuli Chana

If you are from India, you are familiar with Kabuli Chana (Chickpeas) and its various dishes. It is among the most used zinc-rich foods in India. When you consume it, you consume zinc and get vitamin B compound, potassium, and fiber.

Sesame Seeds

Sesame Seeds are a great source of phosphorus, magnesium, and zinc. So whether you consume it roasted or add it to your salad, it is a great zinc-rich diet vegan can consume healthily and easily.

Mushroom

Mushrooms provide a great source of vitamin B complex, protein, zinc, and copper. It is a tasty and meaty zinc-rich food for vegetarians. Use it in your salad or cook it for your dinner.

Spinach

Spinach is one of India’s high iron and zinc-rich vegetables and the most used vegetable in India. Because of its healthy attributes, it is famous in Indian households and used in various Indian recipes. Of course, it depends upon your taste, whether you like spinach or not. But you can’t deny its health benefits. It is also a healthy choice for vegans who are searching for zinc-rich foods.

Moong

Moong dal or Green Gram is mostly consumed in India as a sprout or as Dal. It is a great source of protein, potassium, magnesium, and zinc. In addition, it also had a good amount of rich fiber and iron. So Moong dal is a good choice as your food, and it will keep your diet balanced.

Pearl Millet or Bajra

You can buy Bajra at a very cheap price in India. What people still do not know about is its nutritional value. Bajra has a rich combination of Vitamin B, Iron Zinc, and manganese. Still, people don’t usually use it in their daily food. You can change many mineral deficiencies just by adding Bajar to your diet. Make bajra chapati or paratha and eat with your favorite dish.

Must read – Benefits of Drinking Smoothies

Paneer

Paneer is a well-known food in India; yes, it’s not a portion of food for vegan people, but it is a great source of protein, fiber, and zinc for vegetarians. Because of the paneer’s great taste and healthy nature, it is a famous food in India. Many recipes are used combining with paneer. Paneer is also famous among children. That makes it a fairly good choice for protein and zinc-rich foods for vegetarian’s families.

Rajma or Kidney Beans

Classic Rajma Chawal is famous among many North Indians as their favorite dish. But do you know that your favorite Rajma contains calcium, magnesium, zinc, vitamin k, and iron. So it is a complete package of minerals and vitamins, and you should add Rajma in your Zinc-rich foods for vegetarians diet to utilize its full benefits.

Dry Fruits

Dry fruits like cashew nuts, Almonds, and Walnuts are great minerals, vitamins and healthy fats. They are also a good source of zinc and consume them daily to get their benefits. Use them raw or us them in your Dishes.

Bottom Line

“Hope you find some of the zinc-rich food your favorite. So add this food in zinc-rich foods for vegetarians list and enjoy healthy meals daily. Try some variation of these foods daily to get a balanced and full of nutrition diet. This will help you get more nutritious from other ingredients from your diet.”