Zinc is an important mineral that plays a role in many aspects of health, including immune function, bone health, and reproduction. Although zinc is found in many foods, plant-based sources may be poor absorbers of this mineral due to the presence of phytates. There are many easy ways to ensure zinc from your diet gets more easily absorbed, and finding a supplement that contains zinc is also a great way to ensure you’re getting all the zinc you need.
In this article:
- The Role of Zinc in the Body
- The Top Vegan Sources of Zinc (And How to Optimize Absorption!)
- The Top 3 Vegan Protein Powders With Zinc
- The Bottom Line: Making a Decision
1. The Role of Zinc in the Body
Zinc is an essential mineral that plays a key role in many biochemical processes. It is required for the proper function of enzymes and is involved in cell growth and division, DNA synthesis, protein synthesis, and wound healing. Zinc also supports the immune system and helps protect the body against free radical damage.
Although zinc is found in many foods, it is not always easy to get enough from diet alone. This is why zinc supplements are often recommended for people who are at risk for zinc deficiency.
Zinc is involved in cell division, protein synthesis, and growth and development, which is why it is especially important for infants, children, adolescents, and pregnant women. These groups of people especially would benefit from taking zinc supplements.
The World Health Organization (WHO) recommends a daily intake of 14 mg of zinc for vegan men and 7 mg for vegetarians and omnivores. This is because zinc absorption can be impaired by phytates in food. Phytates are found in whole grains, legumes, and nuts, and can bind to zinc, making it unavailable for absorption. As a result, vegans and vegetarians may need to consume more zinc than omnivores to meet their needs.
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2. The Top Vegan Sources of Zinc (And How to Optimize Absorption!)
There are a variety of plant-based foods that can provide zinc. Legumes, such as beans and lentils, are a good source, as well as whole grains, nuts, and seeds. Tofu, tempeh, and certain types of mushrooms are also good sources.
The absorption of zinc from plant-based sources is often lower than from animal-based sources.
To optimize the absorption of zinc from plant-based foods, it is important to include a good source of vitamin C at the same time. Foods high in vitamin C include citrus fruits, broccoli, Brussels sprouts, kale, and red peppers. Pairing these foods together will help your body to absorb more zinc.
Another tip for optimizing absorption is to soak, cook, or sprout your food before eating it. This simple step helps to break down phytates, which are compounds that can bind to minerals and reduce their absorption. Soaking legumes overnight or cooking them until they are soft can help to make them more easily digestible and increase the absorption of zinc.
If you are concerned about getting enough zinc on a vegan diet, there are a few supplements that can also provide this nutrient. Zinc citrate and zinc gluconate are two types that are well absorbed by the body.
With a little planning, it is easy to make sure that you are getting enough zinc on a vegan diet. By including good sources of zinc and vitamin C, as well as soaking or cooking legumes, you can optimize your absorption of this important nutrient.
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3. The Top 3 Vegan Protein Powders With Zinc
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3.1. VeganSmart Plant-Based Vegan Protein Powder
This plant-based protein powder contains a blend of 5 different non-GMO plant-based proteins, providing all the essential amino acids your body needs. It also contains 22 vitamins and minerals included in each serving, including 7.5mg of Zinc, which is 68% of the daily recommended dose.
Ingredients:
Complete Protein Blend (Pea Protein Isolate, Quinoa Protein, Chia Protein, Potato Protein, Chlorella Protein),
Fiber & Omega Blend (Inulin (from Chicory), Flax Seed Powder, Pea Fiber, Bamboo Fiber, Apple Fruit Fiber, Borage Oil),
Vegan Energy Blend (Organic Cane Sugar, Sunflower Oil, Medium Chain Triglycerides, Organic Rice Syrup Solids),
Whole Food Complex (Apricot Fruit, Raspberry Fruit, Carrot Root, mango Fruit, Pineapple Fruit, Broccoli Flower and Stem, Cabbage Leaf, Beet Root, Spinach Leaf),
Digestive Enzyme Blend (Bromelain, Protease, Amylase, Lipase),
Prebiotics (Aloe vera inner leaf (Aloe barbadensis),
Natural Flavors, Organic Stevia Leaf Extract, Xantham Gum.
Highlights:
- Zinc: 7.5mg – 68% of the daily recommended dose
- Protein: 20g per 43g portion (46% protein)
- Carbohydrates: 14g per 43g portion (33% carbs)
- Contains added sugar (5 grams)
- 4.5 out of 5 stars on Amazon and thousands of reviews
3.2. Probase Nutrition Organic Pumpkin Seed Protein Powder
Probase Nutrition’s Organic Pumpkin Seed Protein Powder is made from AA-grade pumpkin seeds that have been cold-pressed to retain all of their nutrients and amino acids. Each serving provides 19 grams of vegan protein, as well as a healthy dose of essential fatty acids. It also contains 50% of the daily recommended dose of zinc.
Ingredients:
Organic Pumpkin Seed Powder
Highlights:
- Zinc: 50% of the daily recommended dose
- Protein: 19g per 30g portion (63% protein)
- Carbohydrates: 4g per 30g portion (13% carbs)
- Certified Organic
- Unflavored
- 4.6 out of 5 stars on Amazon and hundreds of reviews
3.3. Designs for Health VegeMeal
Designs for Health VegeMeal is a nutrient-rich functional food powder that features a natural pea protein isolate. A 36g serving of VegeMeal provides 5mg of zinc (45% of the daily recommended dose).
Ingredients:
Pea Protein, Isomaltooligosaccharides, Natural Flavors, Creafill Cellulose, Tapioca Dextrin, Glucomannan, Inulin, Silicon Dioxide, Cellulose Gum, Stevia Leaf Extract.
Highlights:
- Zinc: 5mg – 45% of the daily recommended dose
- Protein: 16g per 36g portion (42% protein)
- Carbohydrates: 12g per 36g portion (33% carbs)
- 4.4 out of 5 stars on Amazon and hundreds of reviews
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4. The Bottom Line: Making a Decision
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VeganSmart Plant-Based Vegan Protein Powder is the option with the highest concentration of zinc per portion, a total of 68% of the recommended daily dose of zinc. However, it contains a higher carbohydrate content and has some added sugar.
Probase Nutrition Organic Pumpkin Seed Protein Powder is a great option for a clean, organic product with a high zinc concentration (50% of the daily dose). It also has the highest protein content among these options. Because it is unflavored, you might need to add it to smoothies or baking to make it more palatable.
Finally, Designs for Health VegeMeal is a great option as well, containing 45% of the daily recommended dose of zinc, and comes in vanilla and chocolate flavor, while still having a clean ingredient list.