Zinc for vegetarians.

Vegetarian sources of zinc include dried beans, soy products, nuts and seeds, enriched cereals, wheat germ, and whole grains. Many of these foods also contain phytic acid, a substance that binds with zinc and reduces the amount absorbed. Because of this reduced absorption from plant foods, recommendations call for higher zinc intakes by vegetarians whose diets are high in grains and dried beans. Dietary protein, especially animal protein, is believed to reduce the effect of phytic acid on zinc absorption. A recent study determined the amount of zinc absorbed from a vegetarian diet compared to a non-vegetarian diet; both diets were comparably high in phytic acid. The vegetarian diet was much lower in protein and zinc. Subjects absorbed approximately 25 percent of the zinc, whether they were on the vegetarian or the non-vegetarian diet. This study suggests that anyone, whether vegetarian or not, whose diet is high in phytic acid will need additional zinc to offset the effects of phytic acid and that meat did not markedly increase the amount of zinc absorbed.

Kristensen MB, Hels O, Morberg CM, et al. 2006. Total zinc absorption in young women, but not fractional zinc absorption, differs between vegetarian and meat-based diets with equal phytic acid content. Br J Nutr 95:963-67.