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Phytatesâwhich are present in whole-grain breads, cereals, legumes, and other foodsâbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].
All beans and legumes are sources of zinc and copper, but the beans with the highest concentrations of both are adzuki and black beans. Adzuki beans, small red-brown beans often used in Asian main dishes and desserts, provide 9.9 milligrams of zinc and over 2,000 micrograms of copper per cup.