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Phytatesâwhich are present in whole-grain breads, cereals, legumes, and other foodsâbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].
Plant based food that is rich in zinc also contains phytates, which limit your bodyâs zinc absorption. Taking a fish oil supplement, which contains highly nutritious fish fat, provides your body with zinc and the animal proteins needed to absorb it. Excellent plant based sources of zinc are: pumpkin seeds.