needed for reproduction, growth, wound healing, sexual maturation and for maintaining a healthy immune system

While it is found widely in plant foods, its absorption is reduced by phytates found in wheat bran, wholegrains and legumes.

Processing a food by soaking, fermenting or sprouting can reduce the phytate level and make zinc more readily available.

Tips for meeting your zinc needs:

• Eat legumes, tofu, tempeh, nuts, seeds, and wholegrains regularly

• Soak legumes before cooking, then drain and cook in fresh water

• Use sprouted legumes (e.g. mung beans) in salads and sandwiches

• Avoid using large quantities of unprocessed wheat bran, which is high in phytates

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Source: Dr Kate Marsh BSc, MNutrDiet, PhD, Grad Cert Diab Edn & Mgt Advanced Accredited Practising Dietitian