Legumes
Legumes including beans, lentils, and chickpeas all consist of exceptionally good amounts of zinc. In fact, a 100 gram cooked lentils serving covers almost 12% of the daily value (DV) for zinc. However, legumes also have phytates, which are anti-nutritional substances. These anti-nutritional substances limit the absorption of zinc and other essential minerals in the body. The reason behind the poor absorption of zinc in vegans is due to these phytates present in legumes thus making the animal sources a better option for zinc absorption. It is important to note that fermenting, heating, soaking, and sprouting of plant sources of zinc such as legumes and grains can significantly increase the bioavailability of zinc.