Zinc Vegetarian Sources

Article by Diet Bites

Excellent Food Choices Rich in Zinc for Vegetarians

How much zinc does your body require?

 The adult male requires 9.4 milligrams of zinc while the adult female requires 6.8 milligrams.

What equals a serving of zinc?

Just one cup of baked beans seasoned with pork contains almost 14 milligrams. That's quite a punch!

Because beans also tend to pack gassy effects, opting for 1/2 cup as a serving size can assist in avoiding potential issues that can cause great discomfort to the body. It's not the zinc content which creates digestive upset - rather the dietary fiber content.

Zinc & Foods With Color for the Vegetarian Diet

Other good choices for zinc include spinach, split peas, asparagus, corn and okra.

If you're into squash - the winter and summer varieties vary significantly in texture, color and flavor. I truly enjoy a tasty zucchini or a straight-necked yellow squash, but I go gaga over winter squash. I prefer it baked rather than boiled and it makes a perfect choice for the Vegetarian diet.

Winter Squash Preparation & Safety Tips

Most varieties of winter squash are a bit challenging to cut in half - so beware. It's very easy for the knife to slip when one is applying great pressure and this could lead to a severed member of the hand - and who wants that?

I soften mine a bit by piercing it and placing the whole specimen - such as an acorn squash into the microwave for about 1 minute. This will create a soften skin that can be more easily cut. Take note that my oven is very anemic - so if you have a super powered one, be sure to keep a close eye on the oven during cooking time.

I simply cut the specimen in half, scoop out the seeds, wash and place flesh-side down into a baking dish that is microwave-proof safe. I add about 2-3 inches of water and cook for about 5-8 minutes. The cooking time varies from specimen to specimen because of the varying sizes.

After removing I drain, add a serving of reduced fat margarine, ground cinnamon and a splash of brown sugar. Now that's healthy and tasty eating! Makes me wish that fall was here again.

Zinc in Vegetables for the Vegetarian Diet

MG = Milligrams

Based on 1 Cup Serving Unless Stated


Beans, baked, canned, with pork and tomato sauce


Peas, split, mature seeds, cooked


Spinach, cooked, boiled


Mushrooms, canned, drained solids


Peas, green, frozen, cooked


Corn, sweet, yellow, frozen, kernels cut off cob, boiled


Okra, frozen, cooked


Asparagus, frozen, cooked


Beet greens, cooked


Squash, summer, all varieties, cooked


Broccoli, cooked


Okra, fresh - cooked


Artichokes, (globe or French), cooked


Vegetables, mixed, canned, drained solids



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