Zinc is an essential mineral for children as it plays a crucial role in growth, immune and cognitive function, and overall development. Including zinc-rich foods in a child's diet is important to ensure they meet their daily requirements. Here are five foods that are rich in zinc:


  1. Meat: Lean meats such as beef, pork, and lamb are excellent sources of zinc. Incorporate grilled or roasted meats into your child's meals to provide a healthy dose of zinc.

  2. Poultry: Chicken and turkey are good sources of zinc. Darker poultry cuts like legs and thighs are higher in zinc and iron. 

  3. Legumes: Legumes like chickpeas, lentils, and beans are plant-based sources of zinc. These can be included in soups, stews, salads, or made into dips like hummus to make them more appealing to kids. 

  4. Dairy Products: Dairy foods such as milk, cheese, and yogurt contain zinc. Greek yogurt, in particular, can be a tasty and easy option. 
  5. Nuts and Seeds: Pumpkin seeds, sunflower seeds, and cashews are good sources of zinc. They can be incorporated into snacks, adding to cereals, or used in baking to increase zinc intake. Nut and seed butter are also a great way of adding these foods without them noticing. 


If dietary intake of zinc is inadequate, zinc supplementation could be considered to help fill the gaps. 

Brittany Darling