Overshadowed by protein, calcium, iron, and vitamin B12, zinc is often the overlooked one.

Functions of Zinc

Yet zinc is involved in hundreds of enzymatic reactions in the human body — from the immune system, wound healing, and skin health, to taste, smell, cell growth, and reproductive function. Zinc plays a role in all of them.

Simply put, if the human body were a city, zinc would be the engineering crew quietly keeping everything running. You rarely notice it's there — but without it, a lot of things start to fall apart.

When zinc intake is insufficient, you may experience a weakened immune system, frequent colds, slower wound healing, increased hair loss, worsening skin conditions, and dulled taste. Some people also feel fatigued, lose their appetite, or find themselves getting sick unusually often.

According to Taiwan's Dietary Reference Intakes, the recommended daily intake is approximately 15 mg for adult men and 12 mg for adult women.

Zinc-Rich Plant Foods

Legumes such as soybeans, edamame, black beans, and chickpeas; whole grains including oats and quinoa; and nuts and seeds like pumpkin seeds, sesame, cashews, and almonds are all excellent sources of zinc.

Zinc Content per 100g of Food

Some worry that phytic acid in plant foods may reduce zinc absorption. But as long as your diet is varied and calorie intake is sufficient, most plant-based eaters can obtain adequate zinc. Daily intake of legumes, whole grains, and nuts and seeds — such as soybeans, chickpeas, oats, quinoa, pumpkin seeds, sesame, and cashews — is generally enough.

If you're still concerned, soaking, sprouting, and fermentation can help reduce phytic acid content and improve zinc absorption.