Top 22 Indian Vegetarian Food Sources of Zinc

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. An adult man requires 12 mg of zinc per day, while woman needs 10 mg of zinc daily.

Main Functions of Zinc:

• It's a good antioxidant which helps in fighting free radicals in our body and is crucial in muscle growth and repair.
• It is also required to build our immunity and help us fight against various diseases.
• Wound healing is another function of zinc in our body.
• It plays a role in cell division and cell growth.
• It helps in RBC production.
• Zinc is also needed for proper sense of smell and taste.

Zinc-Rich Indian Vegetarian Foods

1. Pumpkin Seeds are rich in Zinc.

Pumpkin seeds are one of the best sources of zinc in a vegetarian diet. Apart from that they are a very good source of minerals like phosphorous, magnesium, manganese, zinc, iron and copper. These tiny seeds are very well known for their anti-inflammatory properties. This means they reduce inflammation in the body and thus reduce the onset of chronic diseases like heart disease and cancer.

Keep some roasted pumpkin seeds handy in a dry, airtight container and try to include around 2 tbsp per day in your diet. Learn How to Roast Pumpkin Seeds.

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

2. Hemp Seeds  are rich in Zinc.

Hemp seeds are a very good vegetarian source of zinc. You can include them with a host of other zinc rich seeds like pumpkin seeds and sunflower seeds to make Homemade Veg Protein Powder.

Homemade Veg Protein Powder

3. Kabuli Chana  is rich in Zinc.

 Also known as white chick peas, it is one of the most consumed pulses of North India. Making Chole at least once a week is a part of their tradition. Well, but the authentic recipe has oodles of oil. Try Mixed Dal with Kabuli Chana, a healthy accompaniment to phulkas, and make up for 8% of your day’s requirement for zinc.

Mixed Dal with Spinach and Kabuli Chana

4. Wheat Germ  is rich in Zinc.

Wheat germ is a part of the wheat kernel. The germ is the vitamin and mineral rich embryo of the wheat kernel that is removed during the refining of whole wheat grains to white flour.

Wheat germ along with whole wheat is a rich source of nutrients that makes it important for a healthy diet. It is very easy to include wheat germ to your chapatti dough. Alternatively use as a topping on salads like Chatpata Chawli and Fruit Salad. The fiber in it also helps to manage blood sugar and cholesterol levels. The zinc will help build your resistance to diseases.

Chatpata Chawli and Fruit Salad

5. Sesame Seeds are rich in Zinc: 

All the seeds have hidden nutrients in them. Our ancestors used these seeds along with ghee and jaggery in the form of Til Chikki.

Til Chikki

6. Sunflower Seeds are rich in Zinc.

The vitamin E and zinc in these seeds help nourishing the cells and aid cell growth. 1 tbsp of sunflower seeds lends 0.5 mg of zinc. It isn’t difficult to add them to your meals. Turn up to salads for this. Check the recipe of Nutritious Vegetable Salad. It is suitable for weight loss, ow carb diet, healthy skin, healthy heart, diabetes and high blood pressure as well.

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Nutritious Vegetable Salad, Low Salt and High Fiber Veg Salad

7. Quinoa  is rich in Zinc.

 Quinoa is a whole grain which is packed with fiber, iron and zinc. Quinoa Avocada Healthy Lunch Salad is a mind-boggling way of adding it to your meals. Full of veggies, quinoa, sprouts and an olive oil-lemon dressing, it makes a complete meal in itself. Gain zinc, vitamin A, vitamin C and many other antioxidants and build your immunity.

Quinoa Avocado Veg Healthy Office Salad

8. Mushrooms  are rich in Zinc.

Mushrooms, or khumbh, are a fairly good source of zinc. Low in calories and high in protein they also fit a weight watchers and an athlete’s diet. Not too high in carbs, they are perfect to snack on. You can enjoy them in the form of Hakka Mushrooms or Grilled Mushrooms.

Grilled Mushrooms, Healthy Accompaniment

9. Spinach is rich in Zinc.

Ah ! Very famous as Popeye’s food. Most children and adults love spinach and it is made often in many households. Yes, Palak Paneer is quite famous, but if you are bored of it, then make Palak Paneer Roti or Palak Methi na Muthia – Gujarati snack. One serving of this muthia adds on 0.5 mg zinc to your diet.

Palak Methi Na Muthia, Gujarati Recipe

10. Cashew nuts  are rich in Zinc.

1/4 cup of cashews, which is actually a handful, provides 1.9 mg of zinc. Truly amazing. However, cashews ae also high in fat. So taking that into consideration, it is suggested to include cashews as a source of zinc occasionally. You can try an interesting subzi like Drumstick and Cashew Curry.

Drumstick and Cashew Curry

11. Cocoa Powder is  rich in Zinc.

Find it surprising to have cocoa powder on the list of zinc foods? But it is true. Avoid helping yourselves with cocoa based brownies to get zinc and turn to Curd with Honey and Cocoa Powder.

Curd with Honey and Cocoa Powder, For Athletes and Weight Loss

12. Almonds are rich in zinc :  

This delicately flavoured and versatile nut is available throughout the year to make a healthy and tasty addition to both sweet and savoury dishes. They abound in protein, fiber, zinc, calcium, phosphorus, magnesium and potassium. A handful of almonds in between meals is what we would suggest. But can also use them to make flavourful delicacy like Almond Bhakri. It has no flour at all. Made purely with almonds. Learn how to make it in your own kitchen.

Almond Bhakri, Gluten Free Almond Bhakri

13. Walnuts  are rich in Zinc.

Well-known as a brain boosting nut, it has many benefits. Brimming with protein, zinc, calcium, potassium, phosphorus, magnesium and B vitamins, it can help in many bodily functions right from helping in energy metabolism to promoting cell growth. Use whole wheat flour along with all zinc rich nuts to make Date Pancakes.

Date Pancakes, Low Salt for High Blood Pressure

14. Bajra is rich in Zinc.

Bajra is one of the healthiest ingredient when we talk about whole grains. It is rich in iron and protein – 2 key nutrients needed for proper blood circulation. Make a habit to have bajra at least once in 4 to 5 days. Whole bajra is the best, but you can also use its flour along with some greens to make rotis. Try Bajra Onion Muthia for breakfast or snacks.

Bajra Onion Muthia, Bajra Onion Kadhai Muthia

15. Jowar is rich in Zinc.

Jowar is one of the top cereal crops in the world, along with wheat, oats, corn and barley.

It is gluten-free, beneficial for diabetics, gets absorbed slowly in the blood because it is a complex carbohydrate and it reduces oxidative damage in the body. What more can you ask for a grain to qualify as nourishing. Try the Jowar Palak Appe – a low oil South Indian Snack.

Jowar Palak Appe

16. Ragi is rich in Zinc.

 Chock-full of healthy ingredients like fibre-rich wheat flour and calcium and zinc rich ragi flour and sesame, the Nachni Sesame Khakhra is an ideal snack for growing kids and adults to carry to school and work. Regain your bone strength and improve your immunity with this snack.

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

17. Moong  is rich in Zinc.

Most Indian kitchens stock up moong. They are generally eaten either whole or as moong sprouts, either in  soaked or boiled form. Moong beans are used to make salads, soups, sabzi, and other delicious dishes. The process sprouting increases its nutrient content manifold. Learn How to Make Moong Sprouts in a step-by-manner with photos. Use them further to make a snack – Moong Sprouts Korma.

How To Sprout Moong, Mung Beans

18. Rajma is rich in Zinc.

 Rajma Salad is a fairly quick fix salad to make, once the rajma has been soaked and cooked. With all the other veggies in this recipe, you are sure to get your dose of other nutrients including zinc along with antioxidants to protect the cells of your body.  Use olive oil in the dressing of this salad, to gain in MUFA (Mono Unsaturated Fatty Acids).

Rajma Salad Healthy Rajma Salad

19. Urad Dal  is rich in Zinc.

Skinned and split urad dal is creamy white and somewhat bland. It takes up the flavours of any masala very well.

While it is used in tempering in most South Indian dishes, it can be used as a main ingredient too. Urad Dal with Spinach is a classic example of zinc rich delicacy. Simple masalas and and every day fare, this recipe can be served with chapatis.

Urad Dal with Spinach, Healthy Urad Dal with Spinach

20. Chana Dal is rich in Zinc.

Indians often grind chana dal to make its flour called besan (Bengal gram flour). Chana in its split form can also be used in cooking. We are not talking about Chana Dal bhajia and Chana Dal Sheera. Instead opt for a tava cooked version of Chana Dal Seekh Kebab. Excitingly flavoured with mint, green chillies and spice powders, it can be served as a healthy starter.

Chana Dal Seekh Kebab Or How To Make Seekh Kebab Recipe

21. Masoor Dal  is rich in Zinc.

Masoor Dal is known to be one of the most easilt digestible dals. Masoor Dal and Palak Khichdi makes an exciting one dish dinner idea. There is nothing more soothing than a bowl of hot khichdi on a cold day. Serve it with a bowl of salad to make up for fiber and antioxidant intake also.

Masoor Dal and Palak Khichdi

22. Toovar Dal  is rich in Zinc.

Make the bland toovar dal more interesting by cooking it in the form of Masalawali Toovar Dal. A dal with a lip-smacking flavour that lingers on your taste buds, the hare lehsun toovar dal recipe would be a good dish to prepare when green garlic is in season. Sprinkle a tbsp. of wheat germ on the dal to enhance its zinc content further.

Hare Lehsun ki Toovar Dal

Top up your zinc today.