Want to be a healthy vegan or vegetarian? Make sure these goodies are store-cupboard staples…
Hummus
Hummus is a vegan’s best friend. Just ½ cup of hummus contains 2.3mg of zinc, a mineral that is absolutely essential for a proper functioning immune system, and is involved in over 300 enzyme reactions in the body. A lack of zinc can result in hair loss, dermatitis, weight loss, delayed wound healing and mental fatigue. The RDA for zinc is 11mg daily for men and 8mg daily for women and just ½ a cup of hummus contains 2.3mg of zinc. However, health experts suggest that the zinc requirements of those following a veggie diet should go up by 50%. This is due to phytates, a compound found in legumes, whole-grains, nuts and seeds which bind to zinc in the digestive system and prevent absorption. Unfortunately there is no single plant food that is exceptionally high in zinc, so vegans must ensure they eat a wide variety of whole foods to meet their needs.
Tempeh
Nutritional yeast
Ground Flaxseed
Tahini