Foods rich in Zinc for vegetarians

Question
i'm a vegetarian and there are no fortified cereals in my country. how cam i get 9mg of zinc daily? pls create a menu for me.  

Answer
Ami,

Research showed that the major dietary sources of zinc were foods of animal origin with seafood being the best source. Animal foods accepted by vegetarians are also rather good sources. Egg yolk is relatively high in zinc, as is Cheddar cheese. Cocoa, bran and wheat germ are high in zinc. Seeds, legumes, and peanuts,    re better sources of zinc than were leaves, stalks, fruits, or roots. Here are a few common vegetarian foods and their Zinc content per serving, so you can calculate how much servings of which food you need to get the needed daily doze.

Compare with oysters  that are highest in zinc (6 medium cooked pieces contain 43.4 mg!

Yogurt, fruit    1 cup       1.8 mg
Cheese, cheddar 1 ounce    0.9 mg
Milk       1 cup       1.0 mg
Cashews    1 ounce    1.6 mg
Almonds    1 ounce    1.0 mg
Peanuts    1 ounce    0.9 mg
Beans, baked    1/2 cup    1.8 mg
Chickpeas    1/2 cup         1.3 mg

As to helping you with a menu, just make it sure you are having enough of zinc(rich foods

Hope it helps :)

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