Zinc is an essential nutrient that the body needs to make more than 300 enzymes. It is the second most common metal used by the body after iron.

The health benefits of zinc include an improved immune system and better wound healing. Extra zinc also seems to speed up recovery from a cold. In short, zinc is vital for the body to function properly.

Zinc deficiency can lead to hair loss, diarrhea, delayed wound healing, impotence, abnormal taste and mental fatigue.

Plant foods contain less zinc than meat and shellfish. It is important for people with a plant-based lifestyle to take this into account. Also, the zinc content in plant foods can vary significantly. This depends on the zinc present in the soil of the soil in which the food is grown.

1. wheat germ

The germ is the embryo of the wheat, which when germinated can grow into a new plant. In addition to a high zinc content (163.7 mg per gram), wheat germ has a complete amino acid profile with many other vitamins and minerals.

Try wheat germ in almond yogurt or add it to your cereal. You can also use them as a replacement for breadcrumbs or in organic smoothies. Keep in mind that wheat germ is usually minimally processed, which gives it a relatively short shelf life. Refrigerate after opening to keep fresh. Wheat germ is inexpensive and a great way to increase your daily zinc intake.

2. Watermelon seeds

Many types of seeds, kernels and nuts are rich in zinc. A source you might think less of is watermelon seeds. These have a high zinc content and are rich in other nutrients. One ounce of watermelon kernels provides 26% of the recommended daily intake of zinc. So it's worth preserving, washing, drying and roasting the kernels. 10 minutes on a baking tray and you have an excellent source of zinc.

Watermelon seeds are high in polyunsaturated fats. So the good fats. These are critical to heart health, as are iron, magnesium, phosphorus and manganese.

If you're on a low-carb diet, watermelon seeds are a great source of zinc. Keep an eye on. watermelon seeds are high in calories and it's easy to eat too many of them.

Pumpkin seeds have similar properties and are also great roasted.

3. Wild rice

Wild rice has a different botanical origin than other rice varieties. It is not really a rice variety, but in fact the seed of a water grass plant. Wild rice is mainly grown in the United States and Canada and has been eaten by their native inhabitants for centuries.

Wild rice is dark in color and has a hazelnut flavor. All in all, excellent for bringing variety and originality to your plate.

Wild rice is a valuable source of zinc and also - although to a lesser extent - contains B vitamins, folic acid, magnesium, phosphorus, copper and manganese.

4. Hemp seeds

Hemp seeds are derived from the hemp plant and are packed with protein, vitamin E and healthy fats. They are also a great source of zinc. A handful of hemp seeds contains 23% of the RDI of zinc. Although technically classified as a nut, hemp seeds have a slightly sweet yet nutty flavor. This taste is mild and therefore an ideal addition to give any dish a boost. Hemp seeds are the same species as cannabis, but they contain no traces of THC, so they are not mind-altering and perfectly legal.

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