The monsoon season brings cooler temperatures and increased humidity, and it also brings a number of health challenges, including a greater risk of infection and weakened immune defenses. One way to improve your health during this time is to include zinc-rich foods in your diet. Zinc is an essential mineral that plays a key role in maintaining a strong immune system, which is essential during the monsoon season when illnesses like colds and respiratory infections are more common.

While zinc is usually found in animal products, vegans can also meet their daily zinc requirements through a variety of plant-based foods. Including zinc-rich foods in a vegan diet is important for overall health and well-being. So which one? Vegetarian food What should you include in your diet during monsoon? Here we have listed five vegetarian zinc-rich foods that you should eat.

Pumpkin seeds, also known as pepitas, are an excellent source of zinc. A 28-gram (1-ounce) serving of pumpkin seeds provides about 2.2 milligrams of zinc, which is about 20 percent of the recommended dietary allowance (RDA) for adults. These seeds are not only rich in zinc, but they also contain other essential nutrients such as magnesium, iron, and antioxidants.

A study published in the “Journal of Food Science and Technology” suggests that the high zinc content and fiber of pumpkin seeds play an important role in reducing oxidative stress and inflammation. Pumpkin seeds can be added to salads and smoothies or eaten as a snack.

Chickpeas or garbanzo beans are another great vegetarian source of zinc. One cooked chickpea contains about 2.5 milligrams of zinc, which is about 23 percent of the RDA for adults. Apart from being a rich source of zinc, chickpeas are also rich in protein, fiber, and essential vitamins and minerals.

Research published in “Nutrients” shows that legumes such as chickpeas are important components of a plant-based diet, providing significant amounts of zinc and contributing to overall nutrient intake. Chickpeas can be used in a variety of dishes, including hummus, stews and salads.

Lentils are a staple in many vegetarian diets and are known for their high nutrient density. A cooked lentil contains about 2.5 milligrams of zinc, which is about 23 percent of the RDA for adults. Lentils are also a great source of protein, fiber, and various B vitamins.

A study published in “Food Chemistry” highlights the health benefits of lentils, including their zinc content and their role in maintaining heart health and reducing the risk of chronic diseases. Lentils can be added to soups, curries and salads.

Quinoa is a grain that has become popular in recent years due to its impressive nutrient profile. One cooked cup of quinoa contains about 2 milligrams of zinc, which is about 18 percent of the RDA for adults. Quinoa is also a complete protein, providing all nine essential amino acids, and is rich in fiber, magnesium, and iron.

A review published in the “Journal of the Science of Food and Agriculture” suggests that quinoa is a valuable source of essential nutrients, including zinc. Its high nutritional value makes it an excellent addition to a variety of recipes, including salads, grain bowls and side dishes.

Cashew

Cashews are a delicious nut that provides a significant amount of zinc. 28 grams (1 ounce) of cashews contain about 1.6 milligrams of zinc, which is about 15 percent of the RDA for adults. Cashews are also rich in healthy fats, protein, and essential minerals such as magnesium and copper.

According to research, nuts like cashews are beneficial for cardiovascular health and can contribute to meeting daily zinc requirements. Cashews can be eaten as a snack, added to recipes, or used to make cashew butter.

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