Zinc, an essential mineral required for the proper functioning of numerous bodily processes, is alarmingly deficient in approximately two billion people worldwide. (1)
The widespread insufficiency of zinc is a significant global issue and is considered one of the most prevalent nutrient deficiencies. This deficiency can have adverse effects on children's growth and development. Therefore, it is of utmost importance for pregnant and breastfeeding women to prioritize a sufficient intake of zinc and other essential nutrients to ensure optimal development for their children. (2)(3)
A deficiency in zinc can result in symptoms like loss of smell and taste, weakened immune system, hair loss, increased blood sugar levels, brittle nails, skin disorders, bad breath, decreased testosterone and libido, blurred vision, and eye problems. It's worth noting that these symptoms can also manifest in various other health conditions.
As an essential nutrient, zinc cannot be produced or stored by the body, highlighting the need to obtain it through daily dietary intake.
Additionally, zinc is considered a trace mineral, meaning that our bodies require it in smaller amounts compared to other minerals like potassium and phosphorus.
Making sure you get enough zinc each day is a crucial step toward maintaining optimal health. The good news is that it's a simple task, thanks to the wide variety of foods that are rich in zinc.
While meat eaters have the advantage of readily acquiring sufficient zinc and more through the consumption of animal foods such as beef, eggs, liver, crab, and oysters, vegetarians and vegans may face a slight challenge due to the lower bioavailability of zinc in plant-based foods compared to animal sources.
That being said, there is a wide range of plant-based options available that are high in zinc and can help vegetarians to meet their recommended intake. Nuts and seeds, in particular, are excellent choices for supplementing zinc in a vegetarian diet.
In this article, we'll explore the significant role that nuts and seeds play as primary sources of zinc for vegetarians. This post will introduce you to the top 12 varieties that boast high levels of this essential mineral. By including these nutrient-rich options into a vegetarian diet, individuals can successfully meet their zinc requirements while enjoying a diverse range of flavors and textures.
1. Pumpkin and Squash Seeds
Pumpkin and squash seeds are among the most zinc-rich foods in the nut and seed family. A one-ounce serving provides approximately 2.9 mg of zinc, which corresponds to 27% of the Daily Value. (5) Besides their high zinc content, pumpkin and squash seeds are rich in various minerals, including magnesium, iron, copper, manganese and potassium, as well as a variety of antioxidant compounds, primarily vitamin E and beta-carotene, not to mention the significant levels of healthy fats. (5)
2. Hemp Seeds
Hemp seeds, also known as hemp hearts, have an impressive nutritional profile, providing a wide range of nutrients in a small serving size.
In a mere three-tablespoon (30-gram) serving, hemp seeds deliver a significant 3 mg of zinc, fulfilling over one-quarter of your daily requirements. Not to mention, these tiny powerhouses also offer around 10 grams of high-quality protein, making them an excellent protein source.
But what sets hemp seeds apart is their impressive omega-3 fatty acid content, boasting a whopping 3.000 mg. This substantial amount of omega-3s, coupled with their optimal omega-6 to omega-3 ratio of 1:3 further enhances their nutritional value, providing immense health benefits for your body. (6)
Another good reason to incorporate hemp seeds into your diet is their remarkable heart-protecting properties. These seeds are packed with heart-healthy nutrients such as magnesium, arginine, gamma-linolenic acid, and omega-3 fatty acids. These compounds work synergistically to provide protection against heart and cardiovascular diseases via multiple mechanisms. (7)
3. Pine Nuts
Pine nuts offer versatile culinary possibilities, whether enjoyed raw, roasted, or included in various recipes such as homemade hummus, salads, and pasta dishes.
Pine nuts provide a wealth of nutrients, including zinc, with a one-ounce serving supplies 1.2 mg of zinc, which accounts for 11% of the DV. (8)
Moreover, these small but mighty nuts are a rich source of other essential nutrients like magnesium (16% DV), copper (33% DV), manganese (54% DV), and thiamine (29% DV), also known as vitamin B1.
Furthermore, pine nuts are high in a range of potent antioxidants, including lutein, which is prominent carotenoid known for its ability to protect eye tissues against sun-induced damage. Lutein is often hailed as "the eye vitamin" owing to its crucial role in supporting eye health and protecting vision. (9)(10)
Last but not least, pine nuts can be beneficial for weight management due to their high content of pinolenic acid, a naturally occurring fatty acid. Research suggests that pinolenic acid can increase satiety by approximately 36%, leading to reduced food intake and improved weight control. (11)
4. Sesame Seeds
Sesame seeds are a versatile and nutritious superfood available in three main varieties, each offering a unique nutritional profile and flavor. These varieties include hulled white sesame seeds, unhulled black sesame seeds, and the widely consumed unhulled brown or golden sesame seeds. Each type brings its distinct characteristics to the table, making sesame seeds a wonderful addition to your diet.
Regardless of the specific variety, sesame seeds are an abundant source of zinc, providing 2 mg per ounce (28-gram), which accounts for 18% of the DV. (12)
In addition, sesame seeds offer a remarkable combination of nutrients, including iron (23%), copper (78%) and vitamin B6 (13%). These nutrients play a vital role in the production of hemoglobin, a protein present in red blood cells that is responsible for transporting oxygen from the lungs to every cell in the body. This makes sesame seeds an excellent choice for supporting healthy oxygen circulation and overall well-being. (13)(14)(15)
Sesamin, a lignin derived from sesame seeds and sesame oil, is highly prized for its powerful anti-inflammatory and antioxidant properties. These properties make it a valuable asset in the fight against inflammation, oxidative stress, and the risk of cardiovascular diseases (CVDs). (16)
5. Cashews
Cashews also earn their spot on the list, providing 1.6 mg of zinc in a one-ounce (28-gram) serving, which covers 14% of the DV. (17)
Regularly including cashews in your diet can bring about a host of health benefits. These nutrient-rich nuts have been linked to improved heart health, lower blood pressure, better blood sugar control, effective weight management, and strong antioxidant activity.
However, it's important to note that raw cashews are not safe for consumption because they contain a toxic substance called urushiol, which is primarily found in the shells. However, the good news is that this toxin can be destroyed through the application of heat. Therefore, when purchasing cashews, it's recommended to opt for roasted varieties, which are completely safe to consume.
6. Sunflower Seeds
Sunflower seeds are not only a tasty snack but also a valuable source of essential nutrients, including zinc, selenium, and vitamin E.
A one-ounce serving of dry roasted sunflower seeds contains 1.5 mg of zinc, which is 15% of the DV. (18)
Moreover, the same serving size provides a significant amount of vitamin E, accounting for 49% of the DV, along with 41% of selenium. These antioxidant-rich nutrients work in tandem to combat oxidative stress, neutralize free radicals, and optimize overall health, helping to prevent a range of diseases. (19)(20)
7. Pecans
Pecans, similar in shape to walnuts, offer a multitude of nutrients in a small handful, making them a nutritious source. Along with their rich flavor, pecans are an abundant source of a number of essential nutrients; including zinc, manganese, magnesium, copper and thiamin.
A one-ounce serving of these delectable nuts provides roughly 1.4 mg. Additionally, pecans offer 49% of the daily value for manganese, 37 % for copper, and 11% for thiamine. (21)
Pecans are also considered to supply considerable amounts of healthy fats, particularly monounsaturated fats (MUFAs), often referred to as "good fats." Not to mention their notable quantities of dietary fiber and high-quality plant protein.
The combination of these nutrients contributes to various health benefits. Incorporating pecans into a balanced diet has been associated with promoting heart health, managing blood sugar levels in people with diabetes, reducing blood pressure, and preventing diseases.
8. Chia Seeds
Chia seeds are tiny, flat, and oval with a smooth, shiny texture and a delightful nutty taste that complements both sweet and savory dishes.
Their versatility knows no bounds-they wonderfully enhance a wide variety of recipes, from delectable baked goods and soul-warming soups to refreshing smoothies and nourishing porridge. Alternatively, you can sprinkle these marvelous seeds over yogurt or salads for an added touch of goodness.
Regardless of how you consume them, these incredible seeds offer a wealth of diverse nutrients, including the essential mineral zinc.
To illustrate, a one-ounce serving of chia seeds contains 1.3 mg, or 12% of the DV for this mineral. Plus, they're strong in dietary fiber, omega-3 fatty acids, and protein. These nutrients have been linked to improved heart and digestive health, weight loss, and a slew of other health benefits. (22)
9. Flax Seeds
If chia seeds don't appeal to your taste, flax seeds serve as an excellent alternative, offering nearly equivalent amounts of zinc.
A one-ounce serving is estimated to provide you with 1.2 mg, accounting for 11% of the DV. (23)
Flaxseeds have long been prized for their health-promoting and protective properties, being associated with a reduced risk of breast cancer, strokes, heart disease, lower cholesterol and blood pressure, as well as optimized blood sugar control.
10. Almonds
Almonds emerge as a favorable source of zinc, delivering 0.9 mg, which is equivalent to 9% of the DV. Moreover, they supply 18% of fat, 13% of dietary fiber, 12% of protein, and clock in at 164 calories per serving. (24)
Much like other nuts and seeds, almonds boast high levels of magnesium, vitamin E, copper, and manganese.
11. Walnuts
A one-ounce (28-gram) serving of walnuts boats a noteworthy O.9 mg of zinc, accounting for 8% of the DV. (25)
Walnuts undeniably stand out as a notable plant-based source of omega-3 fatty acids, boasting an impressive 161% of the DV for the same serving. These beneficial fatty have been linked to a range of heart-healthy effects, including reducing triglyceride levels, inhibiting arterial plaque, lowering blood pressure, and promoting overall cardiovascular well-being. (26)
12. Brazil Nuts
Brazil nuts have the highest recorded content of the mineral selenium, reaching up to 990% of the daily value in just one ounce (28-gram) serving. (27)
These buttery-tasting nuts not only pack a remarkable amount of selenium but also supply a wealth of zinc, alongside a diverse array of vitamins and minerals. For the same one-ounce portion, Brazil nuts contribute approximately 1.2 mg of zinc, or 10% of the DV. They also contain adequate amounts of other key nutrients such as magnesium, vitamin E, thiamine, and copper. (27)
Adding Brazil nuts to your snacking routine offers a convenient and nutritious way to supplement your intake of important nutrients that many people may not get enough of. However, it's crucial to exercise moderation to avoid a potential selenium toxicity, it's recommended to limit your consumption to one to three Brazil nuts a day. This way, you can enjoy the benefits they offer while maintaining a well-rounded and balanced.
Other Zinc-Rich Nuts and Seeds
To ensure conciseness, we've narrowed down this article to 12 of the most zinc-rich nuts and seeds. However, it's worth noting that there are numerous other options that contain zinc, allowing you to expand your choices. Some examples include:
- Coconut Milk
- Butternuts
- Pili nuts
- Peanuts
- Hazelnuts
- Pistachios
- Chestnuts