Why Zinc Is Essential for Kids: The Mighty Mineral Behind Growth, Immunity & More

By Anna Ritan, APD, Paediatric Dietitian and Nutritionist

You’ve probably heard about the importance of iron and calcium for growing children, but have you heard of the importance of Zinc? When it comes to your child’s health, zinc might just be the mini but mighty mineral they need to thrive. This tiny trace mineral plays a big role in immunity, wound healing, growth, and can even reduce picky eating, making it a powerhouse nutrient during childhood. Let’s take a closer look at why zinc matters and how to make sure your child is getting enough.

Why is Zinc Important For Kids? 

Zinc plays an important role in childhood development. Zinc supports hundreds of processes in your child's body, meaning it helps with everything from growth, immune system support, growing a healthy brain, healing cuts and grazes and even helping with a healthy appetite. 

Common Signs of Zinc Deficiency in Children

Children are growing quickly, which means their bodies have a high demand for zinc, because of this they can be more at risk of zinc deficiency during these important growth years. Zinc deficiency can sometimes fly under the radar in children, but there are a few key signs to watch for:

• Frequent colds or infections

• Cuts, bumps and bruises that take a long time to heal

• Dry, rough, or inflamed skin

• Poor appetite 

• Picky eating and difficulties with taste and smell of foods

• Slow growth

• Hair loss

If your child is constantly battling colds or seems to take longer than usual to recover from cuts and scrapes, or has any of the above symptoms, it is useful to check in with a healthcare provider about their zinc levels.

The Role of Zinc in Child Growth and Development

Zinc the mini but mighty mineral can support our child’s growth and even growing a health brain. Zinc supports your child’s growing body to make healthy new cells and repairs tissues within the body, which are crucial for growth, and it is an essential element for normal development and function of the central nervous system and important in brain activity

The Immune-Boosting Benefits of Zinc for Kids

Ever wondered what keeps your child's immune system ready to tackle those playground germs? Enter Zinc the mini but mighty mineral.

Zinc is crucial in all steps of the immune defence system, making it easier for children to fight off bugs and infections, zinc also supports the cells that form the body’s first line of defence against nasty invading bugs. 

• Studies have shown that adequate zinc intake can reduce the duration and severity of diarrhoea and gastrointestinal illness in children. 

• Studies have shown that zinc supplementation may reduce the time of cold symptoms and the severity of colds. 

The Role of Zinc in Skin Repair and Wound Healing for Children

From scraped knees to small or big cuts and bruises, zinc aids the healing process by helping the body repair and build new skin and tissue. Zinc is involved in all processes of wound healing in the body and works as an antioxidant helping to reduce inflammation.

How Zinc Can Help with Picky Eating in Kids

Did you know low zinc levels can affect your child’s sense of taste and smell? 

Studies have shown that low zinc levels can make children more sensitive to taste changes and bitter flavours, which can lead to more fussy or picky eating. Making sure your child has enough zinc in their diet could be the missing link to supporting your fussy eater to eat a wider variety of foods.

Best Natural Food Sources of Zinc for Kids

Zinc is important for children at all ages, but our bodies can’t produce zinc, which is why it’s important for children to eat the right amounts of zinc daily through foods. When your child is ready to start solids from around 6 months old, it is important to start including foods with zinc:

• Meat and poultry - beef, chicken, lamb

• Seafood - especially oysters, which are the richest natural source, as well as crab and mussels

• Legumes - chickpeas, lentils, and beans (note: soaking or sprouting can improve zinc absorption)

• Nuts and seeds - pumpkin seeds, cashews, almonds

• Dairy - milk, cheese, and yogurt

• Eggs

Animal-based sources of zinc are better absorbed by the body, but with good planning, plant-based diets can meet needs too.

Kid-friendly zinc-rich meal and snack ideas:

• Scrambled eggs with wholegrain toast and a sprinkle of cheese

• Lentil or beef-based bolognese with pasta

• Oat and pumpkin seed snack bars

• Crab cakes made with eggs and vegetables

• Smoothie with yoghurt, seeds, nut butter and fruit. 

Zinc may be a mini mineral, but its impact on your child’s health is mighty. From fighting off frequent colds to supporting healthy growth and wound healing, getting enough zinc is key to keeping kids thriving.