Zinc vegetable sources!

Hello Steemian.
Zinc is a very important element in human metabolism, I will list here some very rich sources of zinc.
Before we list to say something about zinc and its role:

• Zinc regulates the levels of vitamin A and the amount in which it is released from the liver.
• zinc is important for the brain and the blood vessels ( in men and prostate )
• Zinc helps maintain prostate status and prevents benign prostatic hypertrophy. ( for man )
• The pancreas is another gland that uses zinc. It enters the insulin composition and is excreted in the pancreas secretions.
• Some studies support the theory that there is a link between the immune system's integrity and the amount of zinc in the body.
  These are the most important implications of zinc in the body
  
  Now let's say something about the absorption of zinc in the plant.
  The best, common plant sources of zinc are legumes, nuts, seeds, and oatmeal.
  Phytates, which are commonly found in plant foods, can reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50%. It's not a good news.
  But
  Soaking the legumes of grains and seeds in water increases the percentage of absorption.
  Symptoms of zinc deficiency include poor growth and delayed sexual maturation in children, poor wound healing, hair loss, impaired immune function, and dermatitis.
  

  Sources of zinc:

  ( per 100g )
• cashew 5,78 mg
• sunflower seeds 5.00 mg
• Chia seeds 4.58 mg
• Flaxseed ( seminte de in ) 4.43 mg
• almonds 3.12 mg
• common walnuts 3.09
• peanuts 2.45 mg
• hemp seeds 9.9 mg
• pumpkin seeds 7.81 mg
• Sesame seeds 7.75 mg
• Pine seeds 6.45 mg
• yellow pea 3.55 mg
• red lentils 3.6 mg
• White beans 3.67
• soy 4.89 mg
• lupine 4.75 mg
• oat 3.97 mg
• pistachio 2.2 mg
• corn, maize 2.21 mg
• quinoa 3.1 mg
  Another very important thing to remember is that the amount of zinc decreases by frying or boiling.
  The most important thing is biodiversity, and my advice is to eat as many and different foods as possible.
  Sources:
  https://ndb.nal.usda.gov/ndb/nutrients/index
  http://www.veganhealth.org/articles/zinc

Enjoy !