Zinc absorption from plant sources is 50% lower than animal sources due to phytates. Daily needs: 8-11mg. Best sources: pumpkin seeds (2.2mg/oz), hemp seeds (3mg/3tbsp), cashews (1.6mg/oz). Soaking and sprouting improves bioavailability.

I soak all my nuts and seeds overnight. Makes a huge difference in digestion too!

Eating zinc with protein improves absorption. I pair pumpkin seeds with hummus.

My zinc levels normalized after adding more legumes and whole grains.