Plant Shift

Following a plant-based or vegan lifestyle, is about food, drink, clothes, shoes, body treatments, hair products and more. 

It's a conscious decision to think, walk and possibly, talk a better lifestyle. 

I support individuals who are thinking about making the shift, as well as, those who have already begun their plant-based journey.

Find out how not getting enough Zinc could be a problem

Below, you'll find out why we need Zinc, where we can source it, and why we need to consume the 'right' amount.

Why do we need Zinc? 

Zinc assists in enzyme and protein synthesis, making new cells, processing carbohydrates, fat and protein, and wound healing. 

Where can we get Zinc from?

Zinc is available in a variety of foods, such as, tofu, tempeh, legumes, grains, nuts, seeds, risen bread, and fortified cereals and meat substitutes.  

Source - Vegan Outreach 

Source - Vegan Outreach 

How much Zinc do we need? 

Men aged between 19 and 64 need 9.5mg per day. Women need 7mg per day. This should be obtained through your diet i.e. you shouldn’t be a need to take a Zinc supplement. 

What happens if we consume too much Zinc?

Taking an excess of Zinc affects the amount of copper that the body can absorb, which can cause anaemia and weakening of the bones.

What does the Department of Health have to say about Zinc?  

“You should be able to get all the zinc you need by eating a varied and balanced diet. If you take zinc supplements, don't take too much as this could be harmful. Don't take more than 25mg of zinc supplements a day unless advised to by a doctor.”

Related content 

Find out how not getting enough Zinc can be a problem
Find out why too much iron isn't a good thing!
Meet the family doctor who went vegan
Common nutritional questions about going vegan 
A nutritionist's guide to going vegan 


My diet is a whole food, plant based or vegan diet. So, basically I want you to eat whole grains, legumes, tonnes of vegetables and fruits, nuts and seeds. No meat whatsoever, and no processed foods. It’s amazing what it can do for your body, and it reduces your risk for chronic disease.
— Julianna Hever