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How can I make sure my toddler is getting enough zinc in their diet?

Hi everyone,

I have a toddler who is a picky eater, and I'm concerned that they may not be getting enough zinc in their diet. I know that zinc is important for their immune system, growth, and development, but I'm not sure how to make sure they're getting enough.

Does anyone have any tips or recommendations for foods that are high in zinc that toddlers may enjoy? Are there any supplements or multivitamins that are safe for toddlers to take?

Thanks in advance for your help!

All Replies



I can definitely understand your concern about your toddler's zinc intake. My toddler faced similar issues, and I tried various solutions to ensure he gets enough zinc. I noticed that my toddler loves fruits, so I started adding seeds like chia, hemp, and flaxseeds to his fruit salad, smoothies, or snacks. These seeds are packed with nutrients, including zinc, and they add an extra crunch to the food.

Another option that is high in zinc and liked by toddlers is shellfish. I started preparing seafood dishes such as prawns, clams, and crabs once a week, and it has been a hit in my house. However, shellfish is often high in cholesterol, so it's important to balance it out with other healthy food choices.

Lastly, I also recommend getting your toddler outdoors for some sunlight. Sunlight is one of the natural sources of vitamin D, which is essential for zinc absorption in the body. Playtime in the sun can be a fun activity for your toddler that can also offer health benefits.

Hope this helps you!


Hey there,

I completely understand your concern about your toddler not getting enough zinc, as I have faced the same issue with my child. My toddler is not such a big fan of meat and nuts, which are the natural sources of zinc, so I have to be a bit creative with foods that can deliver this nutrient.

One source of zinc that I have included in my toddler's diet is fortified cereals. These cereals are specifically made for kids and contain a high amount of zinc, so they are an excellent source to meet the daily recommended zinc requirements. I also give my toddler a variety of foods that contain zinc, such as yogurt, beans, and cheese. Besides, I also ask my pediatrician for zinc supplements, which they recommended after seeing a low zinc count in my toddler's blood test.

However, I would suggest seeking advice from your child's doctor before starting any supplements or multivitamins. They will be able to recommend the appropriate dosage and guide you in the right direction.

Hope this helps!



I also faced this issue with my toddler, and I understand how worrisome it can be as a parent. From my experience, one food item that has worked great for increasing my child's zinc intake is peanut butter. It's a healthy and yummy source of zinc that can be added to various food items such as sandwiches, apples, or even simply served as a dip with crackers.

I would also recommend trying out tofu with your toddler, as it is another great source of zinc. It's a versatile ingredient that can be added to various dishes to boost their nutritional value. You could try it in stir-fries or even add it to pasta dishes or substitute it for meat in chili.

Additionally, I also include yogurt or cheese in my toddler's diet, which serves as a great snack option as well. If, despite all these efforts, you're still concerned that your child's zinc levels are low, consult a pediatrician who can provide additional guidance and even run blood tests to assess your child's nutritional status.

Hope this helps!


Hi there,

I can definitely relate to your concern about your toddler getting enough zinc. My toddler is also a picky eater, and I've found it challenging to incorporate enough zinc-rich foods into his diet.

One food that has been a big hit with my toddler is pumpkin seeds. They're a great source of zinc, and my kid loves snacking on them. I also try to include more zinc-rich meats like chicken and beef in his meals and offer a variety of fruits and vegetables that contain zinc, such as lentils, spinach, and avocado.

In terms of supplements or multivitamins, I've heard that some parents give their toddlers a daily multivitamin that includes zinc. However, I would recommend checking with a pediatrician first to ensure that it's safe for your toddler to take.

Hope that helps!

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