Zinc

It aids growth, DNA synthesis, and immune function.

Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.

Some Plant-Based Food Sources of Zinc

What is the DV?

The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for zinc is 11 mg for adults and children aged 4 years and older. FDA does not require food labels to list zinc content unless zinc has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

foodserving%DV OF ZINC
baked beans1/2 cup26
dried pumpkin seeds1 oz20
dry roasted cashews1 oz15
cooked chickpeas1/2 cup12
dry roasted almonds1 oz8
cooked kidney beans1/2 cup8
cooked green peas1/2 cup5
Source: NIH

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