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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].
Vegetables. Some vegetables are good sources of zinc. Legumes, such as soybeans, peas and lima beans, are especially rich in zinc, with about 9 milligrams in 1 cup of soybeans and 2 milligrams in a 1 cup-serving of either peas or lima beans.egumes, such as soybeans, peas and lima beans, are especially rich in zinc, with about 9 milligrams in 1 cup of soybeans and 2 milligrams in a 1 cup-serving of either peas or lima beans.