If you follow a vegan diet, you have good reasons for it - after all, you voluntarily avoid all foods that are of animal origin. And you are not alone in your rejection of factory farming and the targeted killing of animals.
The food industry has long since drawn the right conclusions and offers a variety of vegan alternatives. At Greenforce you will find numerous substitute products for meat, sausage, fish, milk, cheese and much more.
However, these cannot cover the entire nutrient requirement. Our article will help you find other sources of zinc.
Vegan diet: Why is there a zinc deficiency?
To get straight to the point: Zinc (Zn) actually occurs in the soil , so it can be absorbed by plant foods and enter the food chain. This suggests that it should be sufficient to use plant sources of zinc.
This is fundamentally true, but it is also a fact: the human body utilizes these trace elements and minerals more easily if they come from animal sources. Only over time does he adapt to a plant-based diet - at least to a certain extent.
Important:
It is not for nothing that the German Nutrition Society (DGE) warns against inadequate nutrition as a result of a vegan diet. The vitamins B 2, B 12 and D as well as omega-3 fatty acids, calcium, iron, selenium, iodine and Zn are particularly affected.
Particularly in childhood and adolescence, but especially during pregnancy and breastfeeding, not only plant-based foods should be consumed.
To ensure your zinc supply , you should act carefully as a vegan - here is the most important information about plant sources.
Why is zinc supply important?
The trace element Zn is of particular importance: although it is a component of numerous proteins and enzymes, meaning it is involved in a wide range of body reactions, the body cannot produce it independently.
On average, two to four grams of Zn are present in the body
- cell growth,
- wound healing,
- Immune system,
- reproduction and
participate in a variety of metabolic processes. This means that the quantities consumed must be continually replenished - through food.
Let's take a closer look at the important role zinc plays in our health :
The mineral is found, for example, in the kidneys and liver because it is needed to metabolize fat, sugar and protein.
But Zn is also found in muscles, skin, hair and bones because it is needed for cell division. If people are still growing, a lack of nutrition can not only lead to growth disorders, but also to ADHD, chronic lung diseases or other fatal consequences.
But Zn is also useful for other important effects, such as better wound healing, a balanced hormonal balance and of course together with vitamin C as a booster for the body's own defenses.
Zinc requirement: how much makes sense?
The need varies depending on gender and individual situation, as the DGE has determined.
Accordingly, the following groups of people need these quantities:
- Women - 7 mg daily
- Men - 10 mg daily
- Competitive athletes - 25 mg daily
Important:
During pregnancy and breastfeeding, women should consume between 10 and 11 mg of Zn daily.
The need for zinc depends on a number of factors - it also increases with age. A balanced, varied and needs-based diet is therefore an important aspect.
A deficiency can have unpleasant consequences for the body:
- Susceptibility to infections
- Tiredness and exhaustion
- Skin imperfections
- brittle nails, dull and falling hair
- Hormonal disorders
Important:
However, it is not just the lack of Zn intake that can be problematic, but also the absorption in the intestine: If this is disturbed, the supply is just as insufficient as is the case, for example, with diabetes and the associated increased excretion of the trace element in the urine.
Further obstacles to effective Zn utilization in the body are the tannins contained in coffee, phosphates found in soft drinks or the increased intake of calcium.
How can you supply yourself with zinc in a vegan way?
If you eat a vegan diet, we generally recommend the following:
- Choose high-quality foods that are rich in nutrients and vital substances - such as nuts. In addition to Zn, these also contain vitamin E, healthy fatty acids, folic acid, protein and magnesium.
- Consult a doctor regularly to check your blood values and prevent nutritional deficiencies.
- Make up for any missing nutrients and vital substances with suitable foods.
Vegan diet: What should a balanced diet plan look like?
The following basic recommendation for your daily diet gives you an exciting scope for varying, combining - and enjoying:
- two to three meals with grain products, potatoes or rice
- three portions (at least 400 g) of vegetables
- two portions (at least 300 g) of fresh fruit supplemented by dried fruit (maximum 50 g) and juice
- 50 to 150 g of soy products and other proteins
- 30 to 60 g nuts and seeds
- two to four tablespoons of virgin oils or fats
- one to two liters of water, tea and other low-calorie drinks
Plus legumes once or twice a week.
Foods high in zinc
There are definitely foods that can serve as excellent sources of zinc if you follow a vegan diet .
For example:
- Whole grain cereals
- legumes
- nuts
- seeds
- soy products
It makes sense to give preference to whole grain products because, in addition to the outer layers, they also contain the Zn-rich germ. Pay attention
If you follow these tips, you can improve the utilization of the zinc contained in foods and thus your zinc supply:
- The phytates contained in legumes and grains inhibit the absorption of Zn, but can be broken down by soaking or sourdough fermentation.
- Vitamin C, which is found in citrus fruits, but also kiwis, tomatoes, strawberries and peppers, also promotes the utilization of foods with a high zinc content.
- Make sure that you do not consume zinc-rich foods together with coffee or tea - these also interfere with the absorption of zinc.
Consume zinc foods vegan and as needed
A diet that focuses on plant-based foods and vegan meat substitutes like those from Greenforce can lead to a deficiency in important vitamins, minerals and trace elements .
There are zinc-rich vegan products that can serve as alternatives to animal foods. In addition to the selection and the right quantity, the method of preparation and combination with other foods are also important.
As a vegan, you should soak legumes , roast nuts and, above all, not consume them with coffee or tea. This can affect zinc absorption and provoke a zinc deficiency .
However, one thing can be said : There are vegan alternatives that provide you with enough zinc!
