Zinc
Zinc is required in the human body for growth, development, immune and neurological function and reproduction. Since zinc is required for development, adolescents are most at risk of deficiency. Whilst deficiency is rare due to the vast bioavailability of zinc-rich food sources, zinc absorption is inhibited by phytates; a compound found in certain plant foods. Bran, whole wheat flour, rice, beans and nuts are regarded as containing high phytate concentrations. However, processes such as soaking, fermenting and sprouting rice, beans and raw nuts for 24 hours prior to cooking “can reduce phytates by 50%” (Weston A. Price Foundation, 2015), hence increasing zinc absorption and ensuring that nutritional requirements are met.
Studies the Dietician’s Association of Australia reveal that vegans have “similar or somewhat lower zinc concentrations that are still within normal range” (2016). This normal range is standardised at 11mg per day for men and 8mg per day for women. As nutritional requirements can be met through consuming zinc-rich food sources such as legumes, oats, nuts and seeds, and soaking, fermenting or sprouting phytate-rich foods, supplementation is not required.
Studies the Dietician’s Association of Australia reveal that vegans have “similar or somewhat lower zinc concentrations that are still within normal range” (2016). This normal range is standardised at 11mg per day for men and 8mg per day for women. As nutritional requirements can be met through consuming zinc-rich food sources such as legumes, oats, nuts and seeds, and soaking, fermenting or sprouting phytate-rich foods, supplementation is not required.