If you often feel dull, lethargic or experience sudden hair loss, all these symptoms silently indicate that the zinc level in your body is decreasing. This vital mineral supports numerous bodily functions, including major organ functioning, wound healing, metabolic functions, immunity, and overall health and well-being. Our bodies get zinc from the foods we eat, and this is often associated with animal products such as meat and seafood, but there are many vegetarian foods that are equally rich in zinc, and their daily consumption can naturally meet the daily zinc requirement. Here are eight sources of zinc worth trying!
Legumes
Legumes like chickpeas, lentils, and various beans are packed with zinc. For example, one cup of cooked chickpeas provides about 2.5 mg of zinc, making them an important addition to your diet. Lentils and beans offer similar benefits, making them versatile ingredients for soups, stews, salads, and more.

Hazelnut and Seeds
Nuts and seeds are excellent sources of zinc, with pumpkin seeds leading the way. Just one ounce of pumpkin seeds contains about 2.2 mg of zinc. Similarly, hemp seeds and flax seeds are good sources and add a nutritional boost to smoothies, yogurt, or salads.
Whole Grains
Whole grains not only provide fiber and essential nutrients, they also contain zinc. Quinoa, in particular, stands out with around 1.5 mg of zinc per cooked cup. Brown rice and oats also contribute to your zinc intake, supporting overall health and well-being.
Dairy products
For lacto-vegetarians, dairy products such as yoghurt and cheese are valuable sources of zinc. A single serving of yogurt can provide approximately 1-2 mg of zinc, depending on the type and brand. Cheese also contains zinc, but the amount varies by type and processing method.

Eggs
Eggs are another excellent source of zinc for ovo-vegetarians. One large egg usually provides about 1 mg of zinc, along with other essential nutrients like protein and vitamins.
Dark chocolate
Dark chocolate, with its high cocoa content, is surprisingly rich in zinc. Consuming one ounce of dark chocolate can add about 1 mg of zinc to your daily intake, making it a delicious and nutritious treat.
bean curd
Tofu, a staple in vegetarian diets, offers moderate levels of zinc. A half-cup serving of tofu provides about 1 mg of zinc, making it a versatile ingredient for sautees, curries, and salads.
vegetables
Some vegetables, such as mushrooms and spinach, contain small amounts of zinc. Although not as high as other sources, including these vegetables in your meals contributes to your overall zinc intake and provides a number of other essential nutrients.