8 Best Zinc Rich Foods For Kids

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Children need to be given an adequate amount of essential vitamins and minerals for healthy development during the different growth stages. One such essential nutrient is zinc. The benefits of zinc-rich food for kids are substantial as it helps build tissues and strengthens the immune system in children (1).

Zinc deficiency in the early years might cause a weakened immune system in children and increase their susceptibility to infections and other diseases (2). This, in turn, increases the morbidity and mortality rate of children.

According to scientists and health experts, a healthy child between 4 to 13 years requires an average of 5 to 8mg of zinc per day for proper development (3). If it cannot be obtained from food, it should be taken through supplements.

Read on to know more about the benefits of including zinc in your child’s diet and ways in which you can do so.

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What Are Some Zinc-Rich Foods?

As per medical research, it is found that adding zinc to the diet of young children can be highly beneficial for their overall health.

Zinc for children is available from the following food items (3):

  • Red Meat
  • Shellfish
  • Potatoes along with their skin
  • Beans
  • Nuts
  • Mushrooms
  • Whole grain cereals
  • And a small portion in breast milk also.

What Are The Benefits Of Zinc For Children?

A small amount of zinc can produce favorable results for your children. Do take a look at its innumerable advantages mentioned below (3):

  • Zinc is critical for normal growth as well as the development of the reproductive organs in the body.
  • Zinc helps improve the immune system of your body and thereby protects you from various diseases.
  • When children do not get required zinc proportions in the body, it can lead to reduced memory, learning disabilities and also reduces the concentration span of the mind.
  • Zinc helps treat stunted growth and severe diarrhea in children. Zinc therapy is given for 14 days in treatment of diarrhea to all children.
  • It also helps in fighting against common diseases such as cough, cold, and ear infections. At the same time it can fight against diseases caused by parasites like malaria.
  • It also plays an important role in treatment of ADHD (Attention deficit hyperactivity disorder), tinnitus, which causes bell-like sound in ears, critical head injuries, eating disorders such as anorexia nervosa, Down syndrome, and Alzheimer’s disease.
  • And lastly, zinc can help in treating eye disease, AIDS, asthma, diabetes, high blood pressure, etc.

Is Zinc Supplementation Necessary?

If you find a deficiency of zinc in children, it is advisable to provide your child with zinc supplements.

Zinc supplements have been proved useful when provided to children who suffered from its deficiency. There are many zinc supplements available in markets and you should consult your doctor before you start giving supplements to your kids.

Caution When Using Zinc Supplements For Children

Many scientists believe that when zinc is taken in more than adequate proportions it is not suitable. They believe that if zinc is excess in the body it can cause similar problems which are caused due to deficiency.

  • So when you opt for supplements of zinc be careful regarding its dosage and its content.
  • It is often found that zinc, which is metal, is commonly found together with another metal called cadmium. When cadmium is consumed in excess, it can result in kidney failure in the long run (4).
  • Essentially when you take supplements they are often found with concentrated cadmium too and thus may not be beneficial.
  • Thus when you look for supplements always consider the ones which are zinc- gluconate. It is believed that the combination of zinc gluconate has the lowest level of cadmium in it (5).

Zinc-rich foods for kids are essential for immunity and the strength of tissues. Red meat, shellfish, potatoes, nuts, beans, and whole grains are rich dietary sources of zinc. Younger children can get the required amounts of zinc from breast milk. Increased infections are one of the signs of zinc deficiency due to weakened immune system functions. Also, children with zinc deficiency have memory problems, learning issues, and concentration problems. You may give zinc supplements as per the pediatrician’s recommendations since excess amounts of zinc can lead to complications.


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Zinc.
  2. Zinc Fact Sheet for Health Professionals.
  3. Zinc Fact Sheet for Consumers.
  4. Mehrdad Rafati Rahimzadeh et al.; (2017); Cadmium toxicity and treatment: An update.
  5. C A Krone et al.; (2001); Cadmium in zinc-containing mineral supplements.

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Dr. Prakhar Nyati

Dr Prakhar Nyati is an eminent pediatrician and neonatologist in Indore. He has done his MBBS and MD Pediatrics from MGM Medical College, MY Hospital and Chacha Nehru Children Hospital, a renowned medical college in central India. A gold medallist in his graduation, Dr. Nyati has deep knowledge about diseases, diagnosis and treatment. He holds teleconsultations for local as well... more

Sadiya Qamar

Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition.  Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.