Eat Right: Zinc-rich diet is the tasty path to enhancing your child’s immunity

Zinc is a crucial mineral for children, playing a significant role in their growth, development, and overall health. It is essential for the proper functioning of the immune system. It helps in the development and function of immune cells, making children less susceptible to infections like colds, flu, and other illnesses. Zinc plays a vital role in cell growth and division, which is crucial for the physical development of children. Adequate zinc intake is necessary for the growth of bones, muscles, and organs.

The mineral is important for brain health and cognitive development. It has been linked to improved memory and attention span in children. The deficiency can lead to cognitive impairments, reduced attention span, and learning difficulties. Zinc is also important for maintaining the sense of taste and smell. A zinc deficiency can lead to a loss of appetite and an altered sense of taste, which can negatively affect a child’s nutritional intake.

According to Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar, among the many essential micronutrients that have a significant role in maintaining our health and well-being, zinc has been listed as an important trace element to be included in our diet, by World Health Organization. Although it is required in very minute amounts, it contributes a lot to many important body functions.

“First, it helps to boost the body’s immune system, thereby reducing the chances of infection. Second, it helps in maintaining the process of wound healing. Zinc also enables the body to synthesize proteins and DNA, thus enriching our diet with zinc-rich foods becomes very important in childhood and adolescence because of the rapid growth taking place during these periods,” Dr Anand said. 

This trace element, she added has also a role to play in maintaining healthy skin. “The required amount of this nutrient has to be obtained through dietary sources. A diet that is based on whole-grain cereals, beans, and dairy products can fulfil the daily requirements of this trace element. For people who suffer from zinc deficiency, zinc supplements help a lot,” Dr Anand said.

Incorporating zinc-rich fruits and vegetables into a child’s diet can be a natural and effective way to ensure they receive this essential nutrient, which supports their growth, immune function, and overall development.

Here are seven fruits and vegetables that are good sources of zinc, along with reasons why they are beneficial for children:

Pomegranates: Pomegranates are rich in antioxidants and also provide a decent amount of zinc. They can help improve a child’s immune system and are delicious when eaten fresh or as a juice.

Blackberries: These berries are not only a good source of zinc but also high in fibre, vitamins, and antioxidants. They can support digestive health and boost the immune system.

Raspberries: Like blackberries, raspberries offer zinc along with fiber, vitamins, and antioxidants, which can help protect against infections and support overall health.

Green peas: Green peas are a vegetable that contains zinc. They are also rich in vitamins A, C, K, and various B vitamins, which are essential for energy metabolism and neurological health.

Spinach: Spinach is a leafy green vegetable that provides zinc, iron, and vitamins A, C, and K. It’s beneficial for eye health, immune function, and bone development.

Pumpkin seeds (Pepitas): While not a fruit or vegetable, pumpkin seeds can be easily incorporated into a child’s diet as a snack or topping for salads and soups. They are a rich source of zinc, magnesium, and healthy fats.

Mushrooms: Certain varieties of mushrooms, such as shiitake, contain zinc. They can be a good addition to a child’s diet, offering not only zinc but also B vitamins and selenium.

Including these fruits and vegetables in your child’s diet can contribute to their daily zinc intake and provide a wide range of other nutrients essential for growth and development. It’s important to offer a variety of foods to ensure a balanced intake of all necessary vitamins and minerals.

For children who are picky eaters or have dietary restrictions, finding creative ways to incorporate these zinc-rich options, such as blending them into smoothies or making fun, visually appealing dishes, can help ensure they benefit from these nutritious foods.

Disclaimer: Before making any dietary changes in your child, always consult a certified doctor