Zinc plays a vital role in growth and development in children. Recently, I’ve been seeing a lot of families where their child’s zinc intake was low, caused by picky eating or vegetarianism. Adequate zinc is especially essential for children since it can affect growth, increase the risk of infection and in some children, their sense of smell and taste will be affected, which can decrease their overall appetite.
Here is a list of food that are a good source of zinc:
- Red Meat
- Shellfish
- Pork
- Chicken
- Potatoes along with their skin
- Beans
- Nuts
- Mushrooms
- Whole grain cereals
- Nuts and Seeds
- Fortified Breakfast Cereals
- Dark chocolate
How much zinc does your child need?
| Table 1: Recommended Dietary Allowances (RDAs) for Zinc [1] | ||||
| Age | Male | Female | Pregnancy | Lactation |
| 0–6 months | 2 mg* | 2 mg* | ||
| 7–12 months | 3 mg | 3 mg | ||
| 1–3 years | 3 mg | 3 mg | ||
| 4–8 years | 5 mg | 5 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 9 mg | 12 mg | 13 mg |
| 19+ years | 11 mg | 8 mg | 11 mg | 12 mg |