Suebee wrote: I understand that many vegetarian diets have been found to be deficient in zinc. .
I have found many vegetarian diets to be deficient in many nutrients.
That is because 1) many vegetarian diets are not healthy and include lots of processed and refined foods and many vegetarian junk foods 2) the DRI for zinc and selenium is higher in the US than in other countries.
Suebee wrote:If you don't eat seeds/nuts, how do you get zinc in the diet? Ditto for selenium?
From the foods you eat!
Nuts/seeds are not the highest source of zinc or selenium per calorie.
Zinc (Per 100 calories)
Calabash, cooked, boiled, drained, with salt Zinc: 5.4 mg
Endive, raw Zinc: 4.5 mg
Bamboo shoots, cooked, boiled, Zinc: 4.5mg
Bamboo shoots, raw Zinc: 4 mg
Mushrooms, brown, Italian, or Crimini, raw Zinc: 4mg
Alfalfa seeds, sprouted, raw Zinc: 4mg
Squash, zucchini, baby, raw Zinc: 4mg
Chayote, fruit, raw Zinc: 4mg
Broccoli raab, raw [Broccoli rabe, Rapini] Zinc: 3.5mg
Spinach, cooked, boiled, drained, without salt Zinc: 3.5mg
Mushrooms, cooked, boiled, drained, with salt Zinc: 3mg
Asparagus, cooked, boiled, drained Zinc: 3mg
Beans, kidney, red, mature seeds, canned Zinc: 3mg
Beans, adzuki, mature seeds, raw Zinc: 1.5mg
Wild rice, cooked Zinc: 1.5mg
Oat bran, cooked Zinc: 1.5mg
Seeds, pumpkin and squash seed kernels, dried [pepitas] Zinc: 1.5mg
Seeds, sesame seeds, whole, dried Zinc: 1.5mg
Wheat, durum Zinc: 1mg
Rye Zinc: 1mg
Triticale Zinc: 1mg
Oats Zinc: 1mg
Quinoa, cooked Zinc: 1mg
Millet, cooked Zinc: 1mg
For Selenium (per 200 Calories)
Mushrooms, brown, Italian, or Crimini, raw Selenium: 193mcg
Mushrooms, straw, canned, drained solids Selenium: 95mcg
Mushrooms, shiitake, cooked, without salt Selenium: 89mcg
Mushrooms, cooked, boiled, drained, without salt Selenium: 85mcg
Mushrooms, portabella, raw [Portabello] Selenium: 85mcg
Mushrooms, white, raw Selenium: 85mcg
Asparagus, cooked, boiled, drained Selenium: 55mcg
Asparagus, cooked, boiled, drained, with salt Selenium: 55mcg
Asparagus, frozen, cooked, boiled, drained, without salt Selenium: 43mcg
Couscous, cooked Selenium: 49mcg
Spaghetti, whole-wheat, cooked Selenium: 42mcg
Spinach, frozen, chopped or leaf, unprepared Selenium: 41mcg
Oat bran, cooked Selenium: 39mcg
Mushrooms, canned, drained solids Selenium: 33mcg
Selenium: 32mcg Mushrooms, shiitake, dried Selenium: 31mcg
Seeds, sesame seed kernels, dried (decorticated) Selenium: 31mcg
Seeds, sunflower seed kernels, dry roasted, without salt Selenium: 27mcg
Broccoli, frozen, chopped, unprepared Selenium: 22mcg
Broccoli, flower clusters, raw Selenium: 21mcg
Lettuce, red leaf, raw Selenium: 19mcg
Rice, brown, long-grain, cooked Selenium: 18mcg
Beans, pinto, mature seeds, canned Selenium: 17mcg
Cabbage, red, cooked, boiled, drained, without salt Selenium: 16mcg
Broccoli, raw Selenium: 15mcg
Lima beans, large, mature seeds, canned Selenium: 11mcg
Beans, navy, mature seeds, canned Selenium: 10mcg
Grapefruit, raw, pink and red, Florida Selenium: 9mcg
Strawberries, frozen, unsweetened Selenium: 4mcg
In Health
Jeff