> For the complete documentation index, see [llms.txt](https://veganvigil.gitbook.io/overview/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://veganvigil.gitbook.io/overview/nutrition/nutrients/essential/minerals/zinc.md).

# Zinc

Zinc is an essential trace nutrient and a mineral. It is the same as elemental, metallic zinc.

Vegan whole food sources of zinc include:\
Chickpeas, lentils, hemp seeds, pumpkin seeds, squash, sesame seeds, dark chocolate, peanuts, pine nuts, cashews, almonds, whole grain bread, quinoa, rice, oats, potatoes, sweet potatoes, kale, and green beans.\
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Groups of food with zinc include beans, seeds, nuts, whole grains\
<https://www.healthline.com/nutrition/best-foods-high-in-zinc>\
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Zinc is essential for exhaling carbon dioxide.\
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Soaking food and eating with citric acid (vitamin C) increases zinc bioavailability.\
"Food preparation techniques, such as soaking and sprouting beans, grains, nuts, and seeds, as well as leavening bread, can reduce binding of zinc by phytic acid and increase zinc bioavailability. Organic acids, such as citric acid, also can enhance zinc absorption to some extent."\
<https://jandonline.org/article/S2212-2672(16)31192-3/pdf> (2016)