Zinc is an essential mineral that is important for many of the body’s functions and especially necessary for a healthy, functioning immune system. Our bodies do not store zinc, which is why it’s vital to eat a diet full of zinc rich foods. Luckily, we only need small amounts of this mineral every day to make a huge difference in our body’s natural ability to fight off pathogens and abnormal cells, metabolise nutrients, and optimise cell division (which is so important for our babies and kids!)

Zinc deficiency is particularly common in pregnant and lactating women, so the recommended daily dosage of the trace mineral is higher for expectant and new mothers. Breast milk provides proficient levels of zinc for infants and aids in their growth and development, however, babies 7-12 months require supplementation of the mineral through diet.

Babies from 7 months to 3 years of age require 3mg of zinc per day, from their diet.

Although plants may contain zinc, animal proteins are more bioavailable, which means that the body absorbs more of it, and easily! This is due to the presence of amino acids that improve absorption in the gut. Vegans and vegetarians need up to 50% more zinc in their diets because plants contain high levels of phytates, which inhibit zinc absorption. But don’t worry, veggos! You can optimise your absorption of zinc from plant based foods with methods like fermenting, sprouting, soaking and heating your produce.

Foods that are Rich in Zinc

Red Meat

Such as lamb, Grass-fed beef, Kangaroo
Just one serve of red meat contains up to 45% of the total recommended daily intake of zinc, and are also high in bioavailable iron, vitamin B and aminos.

Meat is a really easy way to get zinc into your baby’s diet, because you can put it in their sauces, give them meatballs, or even give them lamb straight off the bone. The possibilities are endless with meat for babies.

Shellfish

Such as crab and prawns

Shellfish are considered one of the top allergens for babies, so it’s best to start small and slowly increase the intake. Stick with crab and prawns, as mussels and oysters are far too slippery for a baby!

Seeds

Such as hemp Seeds, pumpkin seeds, sesame seeds
These seeds also contain fibre, healthy fats, vitamins and minerals that are essential to a balanced diet. Fibre will also help the gut to function optimally, leading to all round better absorption of nutrients.

When giving your baby seeds, it’s best to blend them into a meal. Such as when making a banana bread, or a muffin, or even a green smoothie! It’s very quick and easy to add some extra seeds, and having them on a rotation means your baby is getting nutrients from a wide range of sources.

Legumes

Such as chickpeas, lentils, beans
Legumes are high in phytic acid, which inhibits zinc absorption, but with the right cooking methods they are still great sources of zinc and many other proteins and carbohydrates that are important for overall wellness.

When giving these to your baby, you could slow cook them, add them to a pasta sauce, or even pressure cook them. Slower cooking processes reduce the phytic acid in them which can irritate your baby’s immature gut.

Nuts

Such as cashews and almonds.

Nuts are linked to longevity, contain lots of healthy fats, fibre and minerals that support healthy brain function. Cashews have a particularly good copper to zinc ratio which helps these minerals stay in balance in the body.

It’s best to introduce nuts to your baby in the form of nut flour. Whole nuts tend to be a choking hazard - they are so small and hard, that they easily can get inhaled into the airways. Try almond meal instead of flour in your next baked good!

Eggs & Poultry

Although eggs don’t contain high levels of zinc, they still provide up to 5% of your recommended daily intake and they contain choline which is another mineral that we are often deficient in. Chicken provides up to 7% but it also contains plenty of B vitamins that help maintain mood, energy and skin health.

This is one of the reasons I love chicken bone broth so much! As your baby gets older, you can leave the chicken in, and blend it to make chicken soup. Add some vegetables and voula! Nutrient-dense, yummy meal for the whole family.

Dairy

Such as ricotta Cheese, yoghurt and kefir.

Dairy products can contain high levels of bioavailable zinc, and ricotta is a healthier choice when it comes to cheeses, containing less saturated fat and sodium. Yoghurt and Kefir are cultured so they are live, probiotic foods that promote better digestion and absorption of nutrients.

While I personally don’t eat dairy (nor do my children), if you can tolerate it well, it has a good source of zinc and healthy fats. Giving your baby dairy directly from around 10 months is recommended, though you can give in baked goods before that.

Vegetables

Such as spinach, avocado, mushrooms, potato and sweet potato
These vegetables are all packed with nutrients, including zinc. It’s best to include as many vegetables into your diet as possible to help your body function and fight off disease.

You can pretty much give your baby ANY vegetable, as long as you prepare it safely for them! Be sure to consider how they can move it around their mouth, if it is a choking risk, and if they might prefer it in hand-held sizes or more of a slow cooked / puree meal.

Health Benefits of Zinc for Babies

Immune Function

Zinc Deficiency depresses immune function and can make you more susceptible to pathogens that cause illness, like the common cold or pneumonia. Zinc activates and develops T-lymphocytes, or T-cells that are imperative for our immune system to function optimally. If you have the common cold, taking a zinc supplement may help to decrease the longevity and severity.

Detoxifying

Zinc works as a powerful antioxidant which fights oxidative stress and decreases your chances of developing a number of diseases. Zinc also helps maintain the integrity of skin and mucosal membranes and promotes skin and wound healing, and on top of that, it maintains cells within the cardiovascular system whilst also lowering inflammation and oxidative stress.

The more your toxic burden, the more zinc you need. And the lower the zinc during your pregnancy, the more your baby will need. So while recommended daily doses are great at keeping your zinc needs at a minimum, if the body utilises processes such as detoxification, it might actually need more zinc than what is recommended as a daily dose.

Hormone Balancing

Zinc has many influences on the endocrine system including the production and regulation of oestrogen, progesterone and testosterone which supports reproductive health. Zinc also plays a major role in managing thyroid hormone receptors in the hypothalamus which is needed to avoid hypothyroidism, and balances the hormone insulin, which regulates blood sugar. Let’s get our little people having health hormones, from the beginning, with nutrition!

Muscle Growth

Our babies need zinc to grow their little muscles! Zinc is necessary for the cell growth and cell division required to maintain strength in muscles. Think about all those movement patterns our babies are learning, and how they would benefit from having enough zinc.

Gut Health

Zinc aids in the absorption of amino acids and other nutrients. It also helps to break down carbohydrates to easily convert them into energy. Zinc also produces digestive enzymes and is able to modify the junctions of the intestinal lining which helps to limit gut permeability. We want our babies to have healthy digestive systems, and having sufficient zinc improves our chances.

Overall Benefits of Zinc in your Baby’s Diet

Zinc is an essential mineral for the overall health of our body. Whilst zinc deficiency is common and quite harmful to many of our systems, it’s available from all kinds of natural and readily available sources. Most bioavailable zinc comes from animal products, but there are ways around this for a vegan or vegetarian diet, and you can always supplement under the recommendation of a healthcare professional if you think you aren’t getting enough through your diet.