Zinc in legumes, whole grains, and other vegetables is less bioavailability because they contain phytates, which may bind to zinc and inhibit absorption.
Not exact matches
Also
in their book they include the importance of blending
legumes, whole grains, nuts, and seeds, saying that they contain phytates, or phytic acid which binds calcium, iron, magnesium, and
zinc.
This
legume is also shockingly high
in anti-nutrients such as potent enzyme inhibitors which upset protein metabolism and phytic acid which binds to many nutrients (calcium, magnesium, copper, iron and
zinc for example), rendering them useless to the body.
The iron and
zinc in beef and lamb are well absorbed by the body, better than the iron and
zinc found
in plant - based foods like
legumes, spinach and grains.
Zinc plays a role
in many key body functions, including immune system response, so it's important to get enough of it, which vegans can do by eating nuts,
legumes, miso and other soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole - grain breads and cereals.
These C3 grasses and
legumes have been shown to lose up to 15 percent of
zinc and iron, the top two minerals
in the human body,
in experiments that artificially enhanced the concentration of carbon dioxide.
Phytic acid, which is basically an anti-nutrient found
in many grains and
legumes, binds to minerals like
zinc, iron, magnesium, niacin and calcium, preventing them from being absorbed.
Scientists are
in general agreement that grain and
legume based diets high
in phytates contribute to widespread mineral deficiencies
in third world countries.5 Analysis shows that calcium, magnesium, iron and
zinc are present
in the plant foods eaten
in these areas, but the high phytate content of soy and rice based diets prevents their absorption.
Researchers are
in general agreement that grain - and
legume - based diets high
in phytates contribute to widespread mineral deficiencies
in Third World countries.15 Analysis shows that calcium, magnesium, iron and
zinc are present
in the plant foods eaten
in these areas, but the high phytate content of soy - and grain - based diets prevents their absorption.
«
Legumes such as lentils, chickpeas, baked beans and kidney beans are high
in zinc, which is an important mineral for cell regeneration, so it helps skin to heal,» she says.
Vitamin A, C, E,
zinc and Omega 3 can also be found naturally
in the foods we eat: vitamin A is found
in animal livers, fish liver oils and green and yellow fruits and vegetables; vitamin C is found
in berries, citrus fruits and green vegetables; vitamin E is found
in avocados, cold pressed vegetable oils, dark green leafy vegetables,
legumes, nuts, seeds and whole grains;
zinc is found
in egg yolks, fish, kelp,
legumes, liver meats, mushrooms, soy and whole grains; and omega 3 - fatty acids with its antibacterial and anti-inflammatory effects can be found
in fresh coldwater fish such as salmon and mackerel, fish oil, and walnuts.
Phytate, which is an antioxidant compound found
in whole grains,
legumes, nuts, and seeds, prevents the absorption of certain minerals, including
zinc.
Further,
legumes are high
in B - vitamins, especially folate, iron, magnesium,
zinc and manganese and contain a moderate amount of calcium.
Phytates — which are present
in whole - grain breads, cereals,
legumes, and other foods — bind
zinc and inhibit its absorption [2,12,13].
Legumes, like adzuki beans and soybeans, are rich
in calcium,
zinc, iron, protein and fiber, nutrients that soften stool, regulate normal bowel movements, aid
in digestion, repair injuries and strengthen your immune system.
- I take vitamin D (cod liver oil), magnesium and collagen - I eat foods rich
in selenium (brazil nuts) and
zinc (seafood)- I avoid gluten, soy and
legumes.
Tofu, soymilk, miso, tempeh, edamame — these and other soy products, including the soybeans themselves, are high
in nutrients you tend to associate with other
legumes, including fiber, iron, magnesium, potassium, protein, and
zinc.
I was aware of possible deficiencies
in protein, iron,
zinc, and vitamin B12 and ate mostly vegetables, fruits, grains, beans,
legumes nuts, seeds, herbs, and spices.
Phytic acid, a natural compound found
in whole grains,
legumes and nuts, binds to
zinc and reduces its rate of absorption.
They're loaded with protein, iron, and
zinc, as you might expect from other protein sources like meat, but
legumes also contain nutrients that are concentrated
in the vegetable kingdom, including fiber, folate, and potassium.
According to the Institute of Medicine's report, vegetarians may require as much as a 50 % greater intake of
zinc given that the major source
in the diet is grains and
legumes which contain a high amount of phytic acid [8].