Is is possible to get enough ZINC as a vegan?

[Koalamom]

I hear that pumpkin seeds have lots of zinc, but I am tired of eating then all the time, and eating a cup a day is just too much. Is it possible to get enough zinc as a vegan without supplementing?

[faeriecurls]

I know that it is harder because of the bioavailabilty in vegan sources is not as high as animal sources, but if you are eating a lot of nuts (I believe almonds have the highest amount of zinc) and seeds, beans (chick peas and lentils are pretty good sources) and whole grains you should be okay.

I wonder if pumpkin seed oil is a good source - maybe mixing a tablespoon or two into a smoothie would be good?

[somegirl99]

Just checked in Becoming Vegan (a great resource for vegan nutritional info).

Overall it looks like as long as vegans get enough caloric intake, they get comparable amounts of zinc to omnivores and lacto-ovo vegetarians.

Zinc is more bioavailable in sprouted or soaked beans/grains, fermented foods (like tempeh), roasted nuts, or yeast-based whole-grain breads. If you have trouble getting it from whole foods then a lot of breakfast cereals, fake meats and some soy milks are supplemented with it.

[Koalamom]

Originally Posted by somegirl99

Just checked in Becoming Vegan (a great resource for vegan nutritional info).

Overall it looks like as long as vegans get enough caloric intake, they get comparable amounts of zinc to omnivores and lacto-ovo vegetarians.

Zinc is more bioavailable in sprouted or soaked beans/grains, fermented foods (like tempeh), roasted nuts, or yeast-based whole-grain breads. If you have trouble getting it from whole foods then a lot of breakfast cereals, fake meats and some soy milks are supplemented with it.

No thank you about the bolded part said in the nicest way possible.

That is good to know as I do eat a well rounded whole food diet.
I just realized as bonus that the brewers yeast I take has 20% daily value zinc. It all adds up!

What if I just soaked the nuts or seeds and didn't roast them. How is the zinc then?

[somegirl99]

Originally Posted by bluebirdmama1

No thank you about the bolded part said in the nicest way possible.

No worries, I hear you. Just passing on what the book said.

Originally Posted by bluebirdmama1

What if I just soaked the nuts or seeds and didn't roast them. How is the zinc then?

I was just summarizing it before, but here's exactly what they say for improving the bioavailability of zinc (basically you want to break down the phytate that binds up the zinc). So that would work fine.

• sprouting (to germinate lentils, mung beans, seeds, nuts, or grains);
• soaking (to prepare beans, grains, nuts, or seeds for use);
• yeasting (to make bread with zinc-rich whole grain flours);
• fermenting (to make sourdough bread, where the lactic acid formed may aid mineral absorption, or in soy products such as tempeh);
• roasting (to toast nuts).

[hteb83]

I thought it was possible to get enough zinc as long as you ate a reasonable amount of nuts / seeds - I didn't know about the soaking though :-)