What zinc does
Zinc is needed by hundreds of enzymes. It supports your immune system, helps wounds heal, and is important for growth, taste and smell.
How much
Adults need roughly 8–11 mg a day. Because phytate in plant foods reduces absorption, people eating mostly plants may need up to 50% more.
Plant sources
Pumpkin seeds, hemp seeds, cashews, lentils, chickpeas, beans, tofu, oats and whole grains.
How many portions of each food would cover a day's zinc?
Tips
Soaking, sprouting and sourdough fermentation reduce phytate and help you absorb more zinc (Soak & sprout).