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The Best Plant-Based Sources Of Zinc

In the average human body, there is about two to three grams of zinc at any given time. Most of it is found in muscle tissue and bone, and more than 300 different enzymes require zinc to function normally. What many of us don’t know is that, because it is used up in various metabolic processes, it needs to be replenished regularly. If it isn’t, this can lead to zinc deficiencies, which can cause growth retardation, hair loss, and impaired immune function.


The importance of zinc in the body goes from regulating the cell production in the immune system, to improving metabolism, and increasing the rate of healing for acne and wounds. It is also helpful in terms of pregnancy, appetite loss, skin, and eye care.


Although most people try to attain their zinc intake from red meat and poultry, there are many plant-based foods that are rich in this nutrient and can easily make up for the daily recommended intake. What’s even better is that these foods provide an extra dose of anti-inflammatory benefits on their own, making it easy to get what your body needs to stay healthy.


Pumpkin Seeds:

Besides being highly rich in zinc, pumpkin seeds are rich in magnesium, and omega-3 fats. These also help prevent prostate cancer and promote liver health. A 100-gram serving of these seeds contributes 69% of the recommended daily intake of zinc.


Wheat Germ:

A 100-gram serving provides 17 mg of zinc, fulfilling about 111% of the recommended daily intake. Wheat germ is also rich in vitamin E, fiber, and healthy fats. You can make it a regular component of your diet by sprinkling some toasted wheat germ on your salads, or adding it to your smoothies.



Recent studies have shown that the beta-glucans in oats work to lower LDL cholesterol levels (the bad kind). This is due to the improved digestion and nutrient absorption. One cup of oats boasts 2.34 mg of zinc. As a great breakfast food, it can also be topped with fruits that contain more of this nutrient, such as bananas, raisins, or raspberries.


Ginger Root:

This root is not only rich in zinc, but also has high amounts of potassium and vitamin C. Ginger contains anti-inflammatory properties, it blocks bacterial infections, and it may inhibit cancer growth.


Raw Cacao:

Note that we are saying cacao and not cocoa. Cocoa is the processed powder that has been commercially advertised and cacao refers to the tree, from which cocoa is derived. Raw cacao beans are packed with magnesium and antioxidants. They also provide more than 50% of the daily value of zinc in a 100-gram serving.







Related Questions

  • Q: I have been told that zinc is bad for the prostate. But your prostate formula contains zinc. Please enlighten me on this topic.


    Unfortunately, you were misinformed about zinc! The prostate gland is chiefly comprised of zinc and is therefore highly needed for prostate health. Please read our "Male Prostate Health" article on our site under "Articles."

  • Q: I am trying to find an all-organic multi-vitamin to replace the vitamin I?m currently taking. Does your multi-vitamins and minerals include Vitamins A, all B's, D, E, K, folic acid, calcium, iron, magnesium, zinc, and potassium? Should any of your other formulas be taking along with it?


    Our Multi-Vitamins and Minerals includes all the nutrients you named below. You may take this formula with other Dherbs formulas.

  • Q: I ordered the MULTI-VITAMINS AND MINERALS FORMULA, and I can't wait to receive them!!! However, I want a supplement that is "complete". (I guess that's what I mean) So I am asking should I order supplements like vitamin c, zinc, or magnesium to compliment the multi vitamins, or is that enough to cover all areas?


    The more the merrier! Order the additional products for more 'completion.'

  • Q: I am taking more than 20-30 herbal supplements a day and am wondering if it's okay to mix or take all of them at the same time. Here's an example of some I am taking: Burdock, Yellow Dock, Sarsaparilla, Kelp, Licorice Root, Oregon Grape Root, Red Clover, Zinc, Copper, Selenium, Calcium, Magnesium, 50 Chlorella tablets 200mg, 10 500mg Spirulina capsules elderberry, echinacea, goldenseal, vitamin e, gotu kola, american ginseng guarana, dong quai, guggulipid, red yeast rice, hoodia, dandelion, cod liver oil, neptune krill oil, acai, psyllium husks, apple pectin, oat bran chromium picolinate, wormwood, damiana, st johns wort, 5-htp and pycnogenol not to mention others. They are mostly in gelatin capsules. I am concerned that too much gelatin is bad for me too!


    You are overloading your body! Spread those supplements out throughout your day. Take 6 of them at a time every 3 hours or so. This is best for your body!

    For example:
    7 a.m.
    Yellow Dock
    Licorice Root
    Oregon Grape Root
    10 a.m.
    Red Clover

    1 p.m.
    50 Chlorella tablets 200mg
    10 500mg Spirulina capsules
    vitamin e

    4 p.m.
    gotu kola
    american ginseng
    dong quai
    red yeast rice

    7 p.m.
    cod liver oil
    neptune krill oil
    psyllium husks
    Before bedtime
    apple pectin
    oat bran
    chromium picolinate
    st johns wort

    We do not reccomend Gelatin capsules. Gelatin capsules are hard to digest in the body, which is why we offer vegetarian capsules.

  • Q: First of all hello and thank you for the FULL BODY DETOX. I completed the full detox August 5, 08 and found it extremely beneficial, again, thank you. Please let me know your opinion regarding the "Abgone" Extra Strength pill that reportedly promotes pot belly loss (the one issue I continue to confront). I exercise, I do yoga and I jog four times weekly 3 miles. Never the less I still have a "pot belly". I contacted "Biotech Research" and was advised that this is an all natural product. The ingredients are said to be Vitamin C, Zinc, Chromium Polynitic, Phofphatidylserine, Clabcaa, Dandelion Powder, 99% Caffeine, Green Tea Extract, The capsule is made of soybean, beeswax, gelatin, glycerin and red dye #40. Please respond at your earliest convenience.


    That product ABGONE is crap due to the ingredients. No product is your solution, but the mind (thoughts, attitude), diet, lifestyle, etc. Stop worrying about the pot belly and focus on your desired state. Only see your results in your mind and you will attract the results on the material plane. Please read through some of our articles, beloved!

  • Q: I have had gastric by-pass surgery almost 5 yrs ago and take many nutritional supplements (iron, calcium, vitamins D, C, E, B-complex, zinc). Should I discontinue these while on the 20 day Full Body Cleanse?


    Yes, the Full Body Cleanse formulas contain an abundant amount of naturall occurring vitamins and nutrients. You should discontinue any intake of supplements while cleansing.

  • Q: In one of your articles I read on re-building the male reproductive system, you mentioned that a combination of monoatomic gold, MSM sulfur, Zinc, Jackrabbit herbs and others can be used in concert (along with balanced intentions) to do so. I just noticed you have Khemetian Gold. Can this be used in substitute of Monoatomic? Thanks. I love the information; I am learning a great deal and will soon order some things.


    KHEMETIAN GOLD is NOT mono-atomic gold (MAG). Read the ingredients of the product and you will see it does not contain mono-atomic gold but humic and fulvic acid, different substances altogether from MAG. Therefore, Beloved, I wouldn't suggest a substitution. Glad you enjoy all the information! Thank you for your interest in Dherbs.com!

  • Q: I read the article you told me to read-eye problems. Where can I get liquid MSM eye drops? Also there is a web sight Naturalypure.com that has a product for the eyes. It is called Hyla Vision. It has Hyaluronic Acid(HA) along with Lutein/Zeaxathinin, Billberry, Vitamins A,C,E and Zinc in a capsule. I would like your opinion on this product. Thank you. By the way I sent for the pinhole glasses.


    I am glad you took the time to read the article. I hope you found it to be informative. Thank you for your patience in regard to this response. DHERBS.COM gets hundreds of questions at "Ask the Herbalist" daily. We do our best to respond in a timely manner.
    You can easily find a place to purchase liquid MSM eye drops by doing a google search. There are many companies who have it for purchase.
    In regard to the other product you found for your eyes, the ingredients you listed are very good for strengthening the eyes. I would suggest that you do some research to find out if this product has additives or other ingredients that are unnatural/synthetic/inorganic. And just in case you were not aware, DHERBS carries products with similar ingredients and more in capsule and tea form.

    Product Links:
    Eyes Formula
    Eye Aid Tea

    Thank you again for your interest in DHERBS.com We apreciate you!

  • Q: For the last 2 weeks, I've been eating only raw foods. My daily intake mainly consist of snow beans, green beans (string beans), kale, carrots, a small amount butter and crackers, bananas, apples, pears, lettuce, tomatoes, dates, spinach and filtered water. My question is: Am I getting the required nutrients and how would I know if I were not and specifically, how would I know what nutrient was missing. I also take the MALE HORMONAL FORMULA and JACKRABBIT FORMULA (regardless of whether I intend to engage in sexual activity).



  • Q: I am about to purchase the ANTI-VIRAL CLEANSE AND REGIMEN and was thinking about purchasing a few other products to expedite and increase the effectiveness of my healing process. To accompany the ANTI-VIRAL CLEANSE AND REGIMEN I was thinking about also purchasing the â€VENEREAL BUSTERâ€, ANTI-VIRAL TEA, MALE HEALTH TEA, PARASITE AND WORM TEA, ANTI VIRAL EXTRACT, and the PARASITE AND WORMS ELIMINATOR EXTRACT. Do you think using these other products would compliment the Anti Viral Kit and not reduce its effectiveness? Also, since I am making a large purchase, do you offer any type of discounts for these types of purchases? Male Health tea, Parasite & Worm tea, Anti-Viral (extract), and the Parasite & Worms Eliminator (extract).


    Yes they will! Just don't take the capsule formulas (â€VENEREAL BUSTER†and ZINC PHOSPHATE while taking the 6 formulas of the ANTI-VIRAL CLEANSE AND REGIMEN). Wait until you're done to take these 2 formulas. Everything else you can take during the ANTI-VIRAL CLEANSE AND REGIMEN).

  • Q: My darling partner has a prostate problems, hypertension and diabetes these health issues plus a daily neck pain and bodily pain which moves around. His bowel movements are good being 3 times daily and water intake approx. 1.5 to 2 liters per day. He takes 100mg coenzymes Qq10 twice daily, cod liver oil and various other supplements inc. alpha lipoic acid to help prevent nerve damage repair. So far he seems to be managing the ill health without taking toxic drugs. However he stills gets toe pains. I would like his health to be restored. Can you please help me?


    We would recommend your partner try our 20-Day Full Body Cleanse. The Full Body Cleanse is a safe and effective 20-day herbal-based Cleanse that helps you work toward ensuring that your entire body is functioning at an optimal level: your immune system, circulatory system, digestive system, respiratory system, organs, vessels, and more.

    Once he completes the cleanse, he should take these formulas: Nerves Formula, Headache & Pain Formula, and MSM Sulfur.


  • Q: Thanks for your article about cancer. My relative is now taking wheat grass to assist with restoring her cells from radiation treatment. I decided to take wheat grass along with her, so I can stay healthy as well. Is wheat grass safe? Does it affect the liver and other organs in the body?


    Wheat grass is safe and it positively affects everything in the body!

  • Q: Re: Daily Regimen for Weight Loss, Inflammation, and Staying Regular. Hello, I used the full detox and loved it. I lost 15 lbs and would like to continue using something natural to help with the weight loss. Also, quite honestly I loved the ease of the bm's. Even before I began the detox, I have limited my carb intake and it is almost painful to go to the bathroom now and laxatives can be very harsh on the stomach. So, if you could please recommend a daily regimen of dherbs that I can take that would be greatly appreciated. By the way - though I enjoyed the healthy regimen, I can not do salads everyday so don't even suggest it! LOL Thank You! Weight Loss Inflamation

    A: Congrats on your success with the cleanse, we're happy to hear that you enjoyed it. If you're looking to stop inflammation within the body, continue to recondition your bowels and lose additional weight it would be best for you to cleanse again. It's safe to do the cleanses back to back. A lot of foods contribute inflammation and not being regular in regards to the bowels. If you keep a balanced diet you'll be able to achieve your goals. Raw food doesn't just mean salads. The main purpose for the raw food diet was to benefit from the foods and to give your body a break from the foods it’s accustom to. You’re giving your body everything that it NEEDS. Most people are successful with the cleanse and the diet when you open yourself up to the change. The diet was not intended to be a challenge, it's to benefit from live foods that help your body. If you decide to cleanse again, we suggest embracing the diet and trying new types of raw meals.

  • Q: I currently take a garlic pill once a day, multi-vitamin pill once a day, and two maximum strength fish oil pills daily to address my cholesterol and vitamin intake. Do you have? Herbal pills that can help me lower my cholesterol and some form of a cleansing for male customers, which addresses excess fat?



  • Q: I am in need of cleansing my body and weight removal! (Removal and not loss because I don't want to find it again)! I need to remove about 80 pounds of unhealthy weight from my body and would like to do so in a natural way. I looked at both your Female Cleanse and the Full Body Cleanse, but don't know which is a better option for me to follow right now? I eat a lot of organic foods, I juice (some) but need to increase my water intake (A LOT). I don't drink much soda at all and when I do it is organic carbonated lemonade. I realize carbonated drinks are not good for us and limit how much I drink. My body lets me know when I have eaten something that is not good for me by causing my hands and feet to swell. To reduce this I drink water. I am allergic to wheat and try to stay away from it as much as possible. I have few ailments and have started working out again (cardio and weight training). I also looked at your weight loss products, but thought I should maybe detox first. What do you think? Any assistance you can offer on your products and which ones I should take is of great appreciation.

    A: The best thing for you is the Full Body Cleanse. The Full Body Cleanse will allow you to remove unwanted weight, while also optimizing your entier body so that you can maintain that weight and live a healthier lifestyle.


  • Q: I would like to know what herbs you advise I should take for: healthy skin/even skin tone, hair growth and weight loss. I am pregnant at the moment but I would like to use herbs in approx 10 weeks. I am from England, I'm A 25 year old black woman who is beginning to take my health seriously! what foods do you advise I take out of my diet?


    Please read our "PRE-NATAL HEALTH" article for the answers you desire! This is a common inquiry for us so we created an article on the subject matter.

  • Q: I just ordered the ANTI-VIRAL FORMULA and it says for the optimum benefit to take 3 times a day daily. Do I have to take this 3 times daily for life or will I be able at some point to reduce my intake to once a day or none at all?


    Not for life, but just while performing a regimen. However, because herbs are food you could take them for the rest of your life! After healing from a specific disease, you can reduce the amount or outright stop taking the herbs.

  • Q: Several people in the conscious community have stated that adding flax seeds and/or flax seed powder to our diet benefits the colon for complete and clean bowel movements. My question is, does flax seed powder or the seeds themselves promote parasites in the stomach and colon? A few of my friends and I have completed the parasite cleanse and got into a debate about it. Thank you very much, Hotep!


    Flax seed undoubtedly helps the colon (due to fiberous nature) but it is absurd to think or suggest that flax seeds (in any form) promotes parasites. Meat, dairy, refined grains and other processed foods is what promotes parasites in the stomach, colon, and rest of the body. So, as Public Enemy would say: "Don't believe the hype!"

  • Q: I read the food chart for the FULL BODY DETOX. Is it ok to eat the cream of wheat while detoxing? I'm confused because on the food chart it mentioned alot of different foods, but it tell you the best thing to do is a all raw food diet such as salads and fruit, smoothies... I also plan to do the ANTI-VIRAL CLEANSE AND REGIMEN right after the FULL BODY DETOX and that requires a all raw food diet as well. So that means 2 months of strictly raw foods right? :( Its tough but I am determined too get rid of this hsv1 & hsv 2


    I suggest you read the article â€WHAT IS RAW FOODS†as it will help you to understand what to eat and what not to eat on the FULL BODY DETOX. Yes, all raw foods for 2 months (to the best of your ability, Beloved). YOU CAN DO IT, BELOVED! Did you read our "GENITAL HERPES" article?

  • Q: My question is what could be causing my puffy eyes? I've had them for probably 6 or 8 months now (maybe more). They sometimes will have a little darkness added to them. Sometimes I wake up and whatever side I've been laying on, that eye will be even more swollen than the other side, but they are usually the puffiest when I first wake up. Sometimes it looks like I've been bopped in the eye in my sleep. I've cut out a lot of the processed foods and stay away from sugars for the most part. I drink only water and juice once a day (5 carrots, 1 green apple, 1" ginger root, handful of parsley and 1/2 beet with greens. I get plenty of rest (although I've always had a hard time feeling rested) but not sure if the eyes have anything to do with rest. It seems more like it has to do with something else internally. What advice can you give and what supplements would you recommend. I'm currently taking your Multi-Vitamins and Minerals formula along with your VITAMIN B COMPLEX (which I love them both). Have been on them for about 1 1/2 weeks now I guess. I also take your CANDIDA BUSTER and the COLON FORMULA (I was having a problem with constipation for the past couple months, did some of your recommended enemas but for some reason my body still seems to get stopped up easily lately).