Foods High in Zinc for the Vegetarian or Vegan Child

• immune function
• protein synthesis
• wound healing
• DNA synthesis.
• Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.  

A daily intake of zinc is required to maintain a stable state as the body has no specific zinc storage system. 

Foods High in Zinc for Vegetarian and Vegan Children

Parents should create a meal plan for their vegetarian or vegan child that includes foods high in zinc.  Here is a list of some of the foods high in zinc*:

• toasted wheat germ            
• roasted pumpkin seeds
• roasted squash seeds
• dried watermelon seed
• dark chocolate
• cocoa powder
• peanuts
• fortified breakfast cereal with 25% of DV for zinc
• baked bean
• low-fat fruit yogurt
• cashews
• chickpeas
• dried roasted almonds

For lacto-vegetarians:

• swiss cheese
• low-fat milk
• hard cheese

Read good food sources of protein for the vegetarian-vegan child