How to increase zinc intake for a vegetarian? Can I take supplements? If so, what would you prefer.

Dr. Monalisa Ramesh GayakwadAyurvedic Doctor10yrs exp

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Hi sir, rda (icmr 2010) for man - 12 mg. Why to take supplements when you can deal with your food itself. Grains: oatmeal, bran flakes, brown and white rice, cereal, fortified wheat germ, corn legumes: dried cooked beans, split cooked peas, lentils, chickpeas milk and milk products like cheddar cheese nuts and seeds: pecans, pumpkin seeds, walnuts, cashews, sunflower seeds, peanut butter. Nutritional yeast 1 tbsp. This are rich source of zinc and also other nutrition, have 1 cup or 1/2 cup accordingly daily. Thanks.  

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