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From: temp (
Subject:         Re: My Zinc and Copper yesterday
Date: November 10, 2014 at 3:09 pm PST

In Reply to: Re: My Zinc and Copper yesterday posted by gina on November 10, 2014 at 1:36 pm:

Hey Gina,

WH Foods has Pumpkin Seeds as slightly more copper than zinc. I think there charts go by RDA. The nutrition data link you posted also has Copper richer than Zinc when going by RDA. When using nutrition calculators i tend to just go by RDA, so i can see easily how much more copper to zinc im getting.

The problem isn't so much achieving 100% of the RDA of zinc on a plant based diet. That can be achieved with a little difficulty and over-consumption of foods like nuts, seeds and even cooked beans/pulses.

The issue is that the more plant foods you consume, the more bio-available copper you are consuming at the same time. So there is always an imbalanced ratio of more copper to zinc on a strict plant based diet.

The ideal zinc to copper ratio is thought to be 8:1 in zincs favor, or at the very least 6:1. The raw vegan diet doesn't achieve this by a long shot.

I wish it was a non issue but even the scientific research on vegan diets shows that zinc is still a common deficiency.

Its probably even worse for many 80/10/10ers who often go to the point of removing or severely limiting overt fat rich foods such as nuts and seeds, which happen to also be the only half decent sources of zinc available to 80/10/10ers.

As most 80/10/10ers typically don't consume other plant sources of zinc such as sprouts, algaes, seaweeds, beans, legumes, pulses and even grains. Most of these foods again aren't great sources of zinc in the grand scheme of things, but at least they boost zinc levels somewhat, probably why cooked vegans last much longer than most raw vegans.

Also not a coincidence that most of these foods are also richer in protein, something many 80/10/10ers quite obviously are lacking or they wouldn't be emaciated.

The more food groups you restrict, the more chances you have of developing severe nutritional deficiencies.

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