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Some certain vegetables are good zinc food sources. These vegetables include lima beans, soybeans and peas. A cup serving of soybeans has about 9mg of zinc while the same amount of lima beans and peas has 2mg of zinc each.
12. Zinc is not found in large amounts in plant foods, but as far as can be detected, vegetarians have similar zinc status to non-vegetarians (6). The best, common plant sources of zinc are legumes, nuts, seeds, and oatmeal.Table 2 shows the zinc content of selected plant foods.ne caveat is that serum zinc levels are not necessarily indicative of the zinc levels in cells (8). Protein increases zinc absorption. Because of this, foods high in protein and zinc, such as legumes and nuts, are good choices (2).