7 Vegetarian Zinc-Rich Foods Good For Health


Pumpkin Seeds: These tiny powerhouses pack a punch with 10 mg of zinc per 100 grams, making them an excellent snack for maintaining a healthy immune system. 

Legumes: Beans, lentils, and chickpeas offer a zinc boost, plus they're rich in fiber and protein, making them perfect for vegetarians. 

Spinach: A leafy green superfood that contains 0.53 mg of zinc per 100 grams, making it a must-have in your diet. 

Nuts: Almonds and cashews are not only delicious but also provide a good source of zinc, helping you meet your daily requirements. 

Quinoa: This trendy grain boasts 1.5 mg of zinc per 100 grams and is packed with other essential nutrients. 

Mushrooms: Particularly shiitake mushrooms, which offer 1.3 mg of zinc per 100 grams and provide an umami flavor to your dishes. 

Whole Grains: Oats and whole wheat products offer zinc while contributing to a balanced diet. Incorporate them into your meals for overall well-being.