Are almonds and almond milk a good source of zinc?
How much zinc do we need a day?
Zinc is an essential mineral that plays a vital role in almost every aspect of our health. The zinc deficiency has been associated with obesity, weak immune system, hair loss, depression, infertility, decreased sex drive, and even cancer. Moreover, zinc is a key compound for the natural synthesis of testosterone, increased endurance and muscle growth.
A whole food plant-based diet can provide adequate amounts of zinc! 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 a good source of zinc. 100g of almonds contain 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.
Moreover, roasted almonds don’t lose any significant zinc content. 100g of roasted almonds have 3.07 mg of zinc. So, eat whatever type of almond you like the most.
|Zinc, Zn||3.21 mg|
What’s the zinc content of almond milk?
Certainly, almond milk is a popular alternative to cow’s milk. Unfortunately, almond milk isn’t a good source of zinc. It contains only traces of zinc.
Almond milk contains only 0.07 mg of zinc per 100g.
|Zinc, Zn||0.07 mg|
On the other hand, there are many almond milks fortified with zinc. For instance, there are fortified almond milks with 3 mg of zinc per serving. You can find fortified plant-based milks on Amazon.
Is zinc in almonds enough?
Certainly, we shouldn’t depend on almonds to meet our daily needs of zinc. Almonds should be a part of a well-balanced diet, in order, to take enough zinc from food.
Actually, we should consume foods high in zinc every day. The human body can’t store zinc.
Keep in mind, that we can consume up to 2 handfuls of almonds a day without gaining weight. Preferably before a meal. Moreover, 2 handfuls of almonds a day can help athletes build muscle mass!
Do vegans have a higher risk of zinc deficiency?
Although there are many vegan foods high in zinc, plants contain compounds that bind to zinc, inhibiting its absorption!
Therefore, we don’t absorb all zinc from almonds or other vegan foods containing zinc.
Hence, vegan need a higher daily dose of zinc. It’s estimated that vegans need about 50% more zinc from dietary sources than meat eaters.
Legumes, cereals, seeds, and nuts contain compounds, such as phytates that inhibit zinc absorption. We can increase zinc bioavailability of food if we soak or germinate seeds and legumes.
In any case, even vegans won’t need zinc supplements, if they follow a well-balanced diet. As a rule of thumb, try to eat at least 1 handful of seeds and nuts daily. Almonds are among the best dietary sources!
See the whole list of common plant-based foods high in zinc here.