Zinc is vital for children as it helps maintain a sense of taste and smell, improves immunity, builds proteins, triggers hormones, and creates DNA. Dietary deficiency of Zinc Rich Foods in children leaves them susceptible to eye and skin lesions, stunted growth, impaired appetite, diarrhea, delayed sexual maturity,  depressed immunity, and frequent colds and infections. Conversely, excess supplemental intake of zinc can interfere with the absorption of magnesium, copper, iron, and other minerals. These malabsorptions could lead to arrhythmia of the heart and anemia. 

Recommended Dietary Allowance (RDA)

The RDA of children changes as they grow, the following table can help pin point your kids exact requirement based on their age.

Food Sources of Zinc

Zinc can be found in a variety of vegetarian and non-vegetarian food items like oyster, beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams, salmon, dairy products (milk, yogurt, and cheese), yeast, pumpkin seeds, wheat bran, peanuts, beans, wholegrain cereals, brown rice, whole wheat bread, and potato.

Top 10 Zinc Rich Foods For Children

1. Oysters:  Depending on their type and variety of oysters, they can provide around 16-182mg of zinc / 100g serving. The best source is steamed wild eastern oyster.
2. Wheat Bran: Toasted wheat bran available in the market can be easily added to salads, rice, steamed vegetables, and many more recipes. It provides 17mg of zinc / 100g serving. The crude variety gives around 12 mg / 100g serving, and can be easily sprinkle.
3. Veal Liver: Veal liver a very good source of zinc, and 100g of liver can contains 12mg of zinc.
4. Sesame seeds: Sesame seeds can give around 10mg of zinc / 100g serving, and tahini made from sesame seeds, commonly used in the preparation of hummus is also a good source and gives around 4.8 mg of the mineral.
5. Low fat roast beef: Beef shoulder, shank, and chuck contain about 10mg of zinc / 100g serving. The nutrient profile of pre-processed meat is different, so check the nutrient label before you pick it up.
6. Pumpkin and squash seeds: Whoever thought that the seeds we discard from fruits and vegetable can act as such vital source zinc (10mg of zinc / 100g serving).
7. Watermelon seeds: Watermelon seeds can provide 10mg of zinc / 100g serving
8. Dark chocolate and Cocoa powder: Kids love chocolates! Dark chocolates contain 6 -10 mg of zinc / 100g serving.
9. Lamb: Zinc content of lamb depends on it’s cut, and can range anywhere between 4.2-8.7mg/ 100g serving.
10. Peanuts: Peanuts served in any form or as peanut butter contains around 6 - 8 mg of zinc / 100g serving. Oil roasted peanuts are a richer source of zinc as compared to the dry roasted ones.

How To Incorporate Zinc in Children’s Diet

The amount of zinc consumed is not completely absorbed, so introduce your children to a wide variety of sources. almond shake is a wonderful way to add zinc to your kids menu.

Note: Children, especially ones under 2 yrs are prone to food sensitivity and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergy avoid the any food that contains that particular allergen completely.

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