Vegetarian sources of zinc
For the non-meat eaters out there, the good news is that zinc is abundant in many plant foods. Legumes such as lentils and chickpeas are loaded with the stuff. In fact, just 100 grams of cooked lentils offer 12 percent of the daily recommended value of zinc. A cup of chickpeas offers over 25 percent of the daily recommended value. A half-cup of baked beans contains 26 percent of the daily value. Between lentil soup, hummus, and chili, there are many ways to incorporate these into your meals to get more zinc. Legumes are also good sources of iron, which is important for hair and nails.