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.
Daily
zinc
requirements
Women 19-50 years - 12mg Women over 51 years - 14mg
Pregnancy - 15-16.5mg
Breastfeeding - 16.5-18mg
Men - 21mg
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
Source: Dr Kate Marsh BSc, MNutrDiet, PhD, Grad Cert Diab Edn & Mgt Advanced Accredited Practising Dietitian