Vegetarian Food and Nutrition

6 Foods High in Zinc That Every Vegetarian Should Add in Diet Plan

A healthy amount of zinc in a diet plan is associated with an improved immune system. Consuming zinc prevents you from several diseases, regulates blood pressure, and balances cholesterol. 

Foods like chicken, pork, beef are the ultimate source of zinc, but if you are looking for vegetarian foods that are a good source of zinc, then read the below post.

1. Firm Tofu

It is one of the best superfood rich in zinc, protein, and all nine amino acids. It is gluten-free and a versatile ingredient with several health benefits. 

Tofu is made from soybean curds and contains no cholesterol, thus, a great source of protein for vegetarians. It may enhance renal function and benefits people who are undergoing kidney transplantation.

2.   Wild Rice

Wild rice is a special type of grain that is tasty and contains important nutrients to maintain a healthy body. Eating wild rice lowers the risk of type 2 diabetes and severe heart problems. 

A 100 gram of wild rice provides 9% of zinc RDI, 4 grams proteins, 6% of copper RDI, and 21 grams of carbs. It is a powerful source of antioxidants and improves blood sugar level.

3.  Dark Chocolate

If you are a chocolate lover, what could be better than eating dark chocolate as a good source of zinc? It is a powerful source of antioxidant and reduces the risk of heart diseases. 

Eating dark chocolate lowers oxidized LDL. But remember that dark chocolate is rich in sugar and should be avoided if you are a diabetic.

4. Cashew Nuts

Like other nuts, cashew is also a great source of zinc and delivers immense health benefits. Cashews are a powerhouse of essential nutrients, including zinc, potassium, phosphorus, and copper. 

Eating cashews in a regular diet prevents heart diseases, reduces risk of diabetes, forms red blood cells, and keep the immune system healthy.

5.   Hazelnut

Hazelnut is full of nutrients. One ounce of hazelnut contains 2.7 grams of fiber, 4.2 grams of protein, 24% of RDI of copper, and 21% of RDI of vitamin E. It is loaded with antioxidants and beneficial for heart health and protects against cancer. 

Hazelnut is a great flavoring agent in coffee and liquors, while its oil is majorly used in cooking.

6.   Green Peas

Green Peas are nutritious and contain a good amount of fiber and zinc. A cup of green peas, when taken in breakfast, contains 4 grams of fiber, 12% Folate of the RDI, 6% Phosphorus of the RDI, and other nutrients. 

Consuming a sufficient amount of green peas is important for bone health and muscle strength.

Add the above vegetarian foods rich in zinc in your diet plan and be protective against severe chronic diseases.

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