R.D

The RDA is 8 mg of zinc daily for women and 11 mg for men.

Ardent vegans might want to keep a bowl of cashews or pumpkin or sunflower seeds by their beds.)

The IOM has suggested that vegetarians with high intakes of unrefined

grains and phytate may need 50 percent more zinc than recommended. However,

due to the lack of sensitive clinical measures of marginal zinc status, this hasn’t

been confirmed

Typically, zinc is available from the same vegan foods as iron: seeds, nuts,

legumes and tofu, and whole grains, including oatmeal and brown rice. One

study determined that despite less-efficient absorption, participants gained 50

percent more zinc from whole wheat bread than from white bread because of the