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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Zinc is essential for immunity, skin repair, hormone balance, and wound healing, yet many vegetarians miss out on it or cannot meet the requirements through diet. Let’s understand how to fix that.
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Moong, masoor, and chana dal aren’t just protein-rich; they’re good zinc sources, too. Soak them overnight and cook well for better absorption.
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A handful of peanuts can give you a zinc-filled energy boost. Pair with jaggery or add to poha for a balanced crunch.
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Just one tablespoon of pumpkin seeds helps a lot to meet your daily zinc needs. Toss on salads, soups, or oatmeal or have evening snacks.
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It is not just a good source of protein, but also a modest amount of zinc. Add to curries, wraps, or stir-fries for a wholesome meal.
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It helps provide zinc, healthy fats, and antioxidants. Great as a snack or blended into creamy sauces.
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Roasted chana, hummus, or chole are all great zinc-rich ways to power your body and gut health.
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They aren’t just good for heart health; they contain zinc, too! Make a porridge or overnight oats bowl with nuts for extra benefit.
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Palak is a good source of many micronutrients, zinc being one of them. Its cooked form increases the bioavailability, so add it to dals or sabzis.
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- Soak legumes overnight - Avoid tea/coffee right after eating These enhance zinc absorption naturally.
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Don’t let your vegetarian diet fall short of zinc; add these foods to stay energetic, resilient, and thriving every day.
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