Legumes
Most types of legumes, including beans, lentils, and chickpeas, contain significant amounts of zinc. A serving of 100 grams of cooked lentils can provide approximately 10 percent of the recommended daily intake. Like nuts, legumes also have phytates, which can prevent your body from absorbing zinc and many minerals. This means that zinc in legumes cannot be absorbed as effectively as in animal sources. However, they are still great options for vegans. You can add them to many dishes, such as salads, stews, and soups. A simple tip to increase the availability of zinc is to ferment, soak, sprout, or heat legumes before consuming. [6]
