Needed for reproduction, growth, wound healing, sexual maturation and for maintaining a healthy immune system.

While it is found widely in plant foods, its absorption is reduced by phytates found in wheat bran, wholegrains and legumes.

Processing a food by soaking, fermenting or sprouting can reduce the phytate level and make zinc more readily available.

Daily Zinc requirements

Tips for meeting your Zinc needs

Eat legumes, tofu, tempeh, nuts, seeds, and wholegrains regularly

Soak legumes before cooking, then drain and cook in fresh water

Use sprouted legumes (e.g. mung beans) in salads and sandwiches

Avoid using large quantities of unprocessed wheat bran, which is high in phytates