Vegan Diets: Zinc And Copper Intake Comparison

Zinc is a mineral that plays an important role in the human body, from maintaining immune function to supporting growth and development. While it is present in both vegan and non-vegan diets, there are some key differences in how much zinc each type of diet contains, as well as how it is absorbed by the body.

Plant-based diets tend to contain more nutrient-dense foods such as vegetables, legumes, whole grains, and fruits. However, the amount and bioavailability of certain nutrients, like zinc, may be lower compared to diets that include animal-derived foods. This is partly due to the presence of phytates in plant foods, which can inhibit zinc absorption. As a result, it is recommended that vegans aim to consume about 50% more zinc than those following a non-vegan diet.

Some good vegan sources of zinc include fortified cereals, wheat germ, tofu, lentils, yogurt, oatmeal, wild rice, squash seeds, and milk. However, it is important to note that taking high-dose zinc supplements can lead to copper deficiency, as both minerals are absorbed in the same way in the digestive tract and compete for absorption.

Overall, while vegans may need to be more mindful of their zinc intake, a well-planned vegan diet can still provide adequate amounts of this essential mineral.

Zinc absorption and status of vegans

Zinc is a mineral that is required for the functions of over 300 enzymes and is involved in many vital processes in the body, including metabolising nutrients, maintaining the immune system, and growing and repairing body tissues. The body does not store zinc, so it must be consumed daily to meet the daily requirements.

The National Institutes of Health (NIH) recommends that males aged 19 and older consume 11 milligrams (mg) of zinc daily, and that females in this age group consume 8 mg. Pregnant people are recommended to consume 11 mg daily, while people who are breastfeeding or chestfeeding should consume 12 mg.

Phytates, which are commonly found in plant foods, reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50%. However, vegans tend to meet the RDA for zinc, but due to zinc being harder to absorb from plant foods, some vegans might need more than the RDA.

According to a study, vegans had lower blood zinc levels than meat-eaters but were still within the reference ranges. However, in the Switzerland study, 47% of vegans were below the reference range, indicating that vegans should be aware of their zinc intakes and monitor for deficiency symptoms.

Some good sources of zinc for vegans include legumes, nuts, seeds, and oatmeal. Fermenting soy foods enhances zinc absorption, so tempeh and miso are good options.

Zinc bioavailability

Zinc absorption in the small intestine is one of the main mechanisms regulating the systemic homeostasis of this essential trace element. It is predominantly regulated by its intestinal absorption. The small intestine, pancreas, and liver play central roles in its maintenance.

The body does not store zinc, so you must eat enough daily to meet your daily requirements.

Zinc is absorbed throughout the small intestine, but the main site of intestinal zinc absorption in humans remains controversial.

Zinc uptake takes place at the intestinal brush border membrane, where it is transported from the lumen into absorptive cells of the epithelium: the enterocytes.

Zinc is required for the functions of over 300 enzymes. It is involved in many vital processes in your body, including metabolising nutrients, maintaining your immune system, and growing and repairing body tissues.

The essential trace element zinc plays a key role for several important biological processes in the human body.

Zinc deficiency

Zinc is a mineral that supports a wide range of functions and systems in the body. It is required in small amounts and the body does not store it, meaning adequate intake is vital. Zinc is essential for normal growth and development during pregnancy, childhood, and adolescence. It also supports cell function, helping molecules that make chemical reactions happen to perform their duties.

Severe zinc deficiency can cause even more concerning symptoms, such as delayed sexual maturity, eye and skin lesions, funny-taste sensations, and unexplained weight loss. Men and boys can also experience impotence and hypogonadism, which is when a male’s body does not produce enough testosterone.

Zinc supplements are used to treat zinc deficiency and can cause rapid improvement in skin symptoms. However, it is important to follow a doctor's or pharmacist's recommendations when taking zinc supplements, as having too much zinc can lead to side effects such as diarrhoea or vomiting. It can also interfere with the absorption of other essential nutrients like copper and iron.

Zinc supplements

Zinc is a mineral that the body needs for many functions, including cell division, immune function, wound healing, and more. The body does not make zinc, so it must be obtained from food or supplements.

Zinc is found in many foods that are part of a common diet, especially meat and seafood, as well as whole grains, beans, and nuts. Oysters are a rich source of zinc, with 74.1 milligrams in a 3-ounce serving, which is 673% of the average daily value. Other good sources of zinc include crab, red meat, pork chops, lobster, chickpeas, legumes, cashews, and more.

Zinc-rich foods for vegans

Zinc is an essential mineral that plays a vital role in the functioning of our body. It is required for the creation of over 300 enzymes and is involved in many vital processes, including metabolising nutrients, maintaining our immune system, and growing and repairing body tissues.

The body does not store zinc, so it is important to eat zinc-rich foods or take supplements daily to meet the recommended dietary allowance (RDA). The RDA for zinc ranges from 3mg to 11mg per day, depending on a person's age and gender. The daily value (DV) for zinc is 11mg per day.

Phytates, which are commonly found in plant foods, reduce zinc absorption, and some researchers suggest that this increases the zinc needs of vegans and vegetarians by up to 50%. Therefore, vegans and vegetarians should aim to consume about 50% more zinc than the general population.

• Legumes: Chickpeas, lentils, and black-eyed peas are particularly rich sources of zinc.
• Seeds: Pumpkin, squash, hemp, chia, and flax seeds are good sources of zinc.
• Nuts: Pine nuts, cashews, pecans, and walnuts can provide a good source of zinc.
• Whole grains: Wheat, quinoa, oats, and rice contain moderate levels of zinc.
• Nutritional yeast: This flaky yeast product is a popular addition to plant-based diets due to its savory, cheese-like flavor and is also a good source of zinc.
• Tofu: Tofu is a good plant-based source of zinc and also provides calcium, manganese, and magnesium.
• Mushrooms: Shiitake mushrooms offer the highest levels of zinc among the fungi family.
• Spinach: Spinach is a decent source of zinc and is also rich in fiber, vitamin A, vitamin C, vitamin K, iron, folate, and potassium.
• Avocados: Avocados are a good source of healthy fats, vitamins, and minerals, including zinc.

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