Is zinc in almonds enough for our daily needs? What about almond milk?
How much zinc do we need daily?
Zinc is an essential mineral that plays a vital role in almost every aspect of our health.
Researches have linked zink deficiency with weak immune system, hair loss, depression, infertility, or even cancer.
Find everything you need to know about the importance of zinc in health here.
A whole food plant-based diet can provide all the vitamins and minerals we need. Zinc is no exception…
Almonds can help you meet the recommended daily intake of zinc.
According to the Office of Dietary Supplements of the National Institutes of Health, most people need about 9-13 mg of zinc per day.
Certainly, you can easily consume 13 mg of zinc per day, following a healthy diet.
How much zinc in almonds?
Almonds are maybe the most popular nut. Most people occasionally consume them. But should we consume them more frequently?
Additionally, almond milk is gaining popularity, as a healthy cow’s milk alternative.
Certainly, almonds are a good source of zinc.
As we can see in the table below, just 100 grams of almonds provides us with 3.12 mg of zinc. That’s 34% DV (Daily Value).
Furthermore, 1 oz of almonds has 0.91 mg of zinc, or 10% DV.
|Almonds, unroasted 100gr||Amount|
|Zinc, Zn||3.12 mg|
Data from the US Department of Agriculture.
Do roasted almonds have less zinc?
Furthermore, roasted almonds don’t lose any significant zinc content.
In comparison, 100 gr of unroasted almonds have 3.12 mg of zinc, contrary to roasted almonds that contain about 3.07 mg of zinc.
So, just prefer whatever type of almond, you like the most.
What’s the zinc content of almond milk?
Unfortunately, almond milk isn’t rich in zinc.
|Almond milk, unsweetened 100gr||Amount|
|Zinc, Zn||0.07 mg|
Data from the US Department of Agriculture.
Almond milk contains only traces of zinc. It contains only 0.07 mg of zinc per 100 gr.
On the other hand, many almond milks are fortified with zinc. Look at the nutrition facts label, for more information. Most fortified almond milks contain about 3 mg of zinc per serving. There are so many options.
Is zinc in almonds enough?
Yes, almonds do contain zinc. But is this enough?
People who follow a plant-based diet or vegans, should worry? No… Let me explain.
Vegans may have increased zinc needs. On the other hand, zinc deficiency is rare.
The human body doesn’t store zinc.
The first reason is that our body doesn’t store zinc efficiently. So, we have to consume adequate amounts of zinc every day.
Plants may inhibit zinc absorption.
The second reason is that some plants contain phytates. These plant compounds are both good and bad for us.
Phytates are good for us, as they are powerful antioxidants. Antioxidants help us fight diseases effectively.
On the other hand, phytates are also known as anti-nutrients. Why?
Because they inhibit mineral absorption. Zinc is no exception.
Hence, we won’t absorb all the zinc that almonds contain. We’ll absorb only a percentage of it.
Tips to increase zinc intake and zinc absorption.
Legumes, cereals, seeds, nuts, and some vegetables have high amounts of phytates. So, in order to prevent zinc deficiency, you should:
- increase zinc intake. There are many common foods that have great amounts of zinc. Certainly, plants are rich in zinc. You can find the whole list here.
- germinate seeds, grains, and nuts. This way you’ll decrease the phytate content of plants. As a result, you’ll absorb more zinc. You can learn how to do it, here.
- fermented foods are good for you. For instance, prefer bread from levain (sourdough starter). Levain is a mixture of water and flour. It has been converted through the process of fermentation. We absorb most of the zinc from fermented foods.
Do I need zinc supplement?
It’s rather unusual to need zinc supplementation.
In any case, consult your physician before starting zinc supplementation.
Why should I drink almond milk besides zinc?
The amount of zinc in almond milk may be insufficient, but you shouldn’t avoid almond milk, whatsoever.
Almond milk has unique taste. It’s a great option for people who follow a whole food plant-based diet.
Moreover, you can use it, instead of water for your favorite green smoothies.
It’s great with oats, as well. Try it in your morning oatmeal. As oatmeal is rich in fiber, it will keep you full for more. It’s perfect for people who want to lose weight.
Most noteworthy, you can benefit from almond milk if you want to replace the cow’s milk. Less fat, fewer diseases, no pain for the animals.
Don’t worry about the calcium intake. Plants are rich in calcium as well…
Almond milk is more than zinc. Along with other non-dairy milk types, they provide a healthy and tasty alternative. Enjoy!!!