Legumes

Lentils, beans, and chickpeas are high in protein as well as important vitamins and minerals such as zinc. In fact, 100 grams of cooked lentils provide around 12% of the daily value. Chickpeas provide 1.3 mg of zinc per half-cup, while kidney beans have 0.9 mg.

However, they also contain phytates. Antinutrients prevent zinc and other minerals from being absorbed, therefore zinc from legumes isn't as well absorbed as zinc from animal products. Phytates can be reduced by cooking, sprouting, or fermenting legumes, making it simpler for your body to absorb the mineral. They might be a good source of zinc for vegetarians and vegans. They're also high in protein and fiber, and they're easy to include in soups, stews, and salads.