When was the last time someone asked you how you could get enough zinc in your diet? Most likely, you’ve heard concerns about protein intake, bio-available calcium and heme vs non-heme iron, but zinc is a mineral that seldom ever comes up, even though according to the National Institute of Health “Zinc is needed for the body’s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the break down of carbohydrates . Zinc is also needed for the senses of smell and taste.” Deficiency symptoms include hairloss, slow growth, poor healing rate, depression etc. And what’s more, while we can get nearly every nutrient on a vegetarian diet as easily as or more easily than the Standard American Diet, zinc is actually a little more problematic, and as the Vegetarian Society explains, “Only 20% of the zinc present in the diet is actually absorbed by the body” due to the presence of phytic acid, which is somewhat destroyed by cooking, a process raw foodists try to avoid.
Good sources of zinc usually include liver, oysters, and other foods no vegetarian would want to include in their diet! But even while eskewing meat and animal products, we can get enough zinc. Rich plant based sources of zinc include sesame seeds (14%/oz), shiitake mushrooms (14%/oz), pumpkin seeds (14%/oz and a great source of amino acids). hemp seeds (20%/oz, a source of complete protein), tahini from whole, unroasted sesame seeds (20%/oz), cashew nuts and pine nuts (11%/oz), cacao powder (~15%/oz), avocado (10% per avocado) etc. Raw, organic seeds in general are a very good source of nutrition, and are a valuable addition to any diet.
Nutritional Data courtesy of Nutrition.com.
Here are some recipes loaded with zinc to get you started!
Warm and Frothy Hemp Cacao
This warm and comforting raw vegan version of hot chocolate will be one of your best allies during the cold winter months! Rich in iron, protein and other life-giving minerals, this is a truly powerful drink! One serving will cover nearly half of your protein needs for the entire day. I like my cacao drinks fairly dark and bitter. For a sweeter beverage, use twice as much sweetener. Use hot water for a warming hot cocoa.
Ingredients
- ¼ cup hemp seeds
- 1 cup water, warm or hot from a kettle
- 3 T cacao powder
- 2 T maple syrup or dark agave nectar
- Optional: pinch cinnamon, lucuma, mesquite, maca etc.
Directions
˜ In a blender, combine all the ingredients until smooth. Taste, and pour in a mug.
Calcium-Rich Chia Pudding
Chia seeds are an amazing source of calcium, a mineral which can be a little hard to get in sufficient quantities on a raw food diet. Add to that sesame seeds, and you’ve got more bioavailable calcium than virtually anyone would get in a bowl of dairy and cooked cereal! Sesame seeds also provide a wealth of zinc, which can be a little hard to find in a vegan diet.
Ingredients
- 1/2 cup sesame seeds
- 1 1/2 cups water
- 2-4 T agave nectar
- 1-inch vanilla bean
- 1/4 cup chia seeds
- 1/4 t cinnamon
Directions
˜ Blend the sesame seeds, water, agave, cinnamon and vanilla until smooth. Strain through a nut milk bag. Add more agave, if desired. Sesame seeds can be a bit bitter, but as the chia seeds absorb liquid, the pudding will be creamy and mellower.
˜ Stir the chia seeds in the sesame milk. Drink right away, or set aside until thickened.
Rich and Elegant Chocolate Mousse
Feel virtuous while you indulge in this decadent chocolate mousse. Loaded with antioxidants and nutrients, your energy levels will soar with every spoonful!
Ingredients (serves 2-3)
- 2/3 cup maple syrup, agave nectar, or raw honey
- 1/2 t organic vanilla extract
- 2 ripe avocados
- 1/4 c. to 1/2 c. cacao powder
- 1/8 t. Celtic sea salt
- 1 t lucuma powder
- 2-4 T water
- 2 T goji berries
Directions
˜ Blend the avocados in a food processor until smooth. Add the other ingredients except for the goji berries, and keep blending until you get a uniformly colored and fluffy mousse.
˜ Spoon the chocolate mousse into a bowl, and refrigerate for about an hour. Sprinkle with goji berries just before serving.
Thank you, Sirova Raw Foods for the recipes.