Like adults, toddlers need zinc to support their immune systems and to help them recover from cuts and other wounds. Because zinc promotes healthy cell division, zinc is especially important to help toddlers grow and develop properly. Too much zinc can be as dangerous as too little, however, so ask your pediatrician about the best foods for your toddler and whether supplements might be helpful.
Zinc-rich Foods
Foods highest in zinc include seafood, pork, beef and chicken. Fortified cold and hot cereals are also good sources, as are baked beans, cashews, almonds, milk, yogurt, cheese and some legumes. Ask your doctor if your toddler can get enough zinc from non-meat or non-dairy foods, because people don’t absorb as much of the zinc that exists in plant foods as they do from high-zinc meat and dairy products.
Recommended Amounts
Toddlers need 3 mg of zinc each day. Because zinc toxicity is as much of a concern in toddlers as a deficiency, it’s important to know the maximum amount of the mineral toddlers should receive from the mineral. The upper intake limit for infants is 7 mg a day. Don’t panic if your toddler happens to eat a lot of a zinc-rich food, such as oysters, in one sitting. Most problems related to excessive zinc come from long-term consumption of high-zinc foods or from ingesting too much of a zinc supplement.
Deficiency Risks
If your family follows a vegan or vegetarian diet, your toddler may not get enough zinc, according to the National Institutes of Health’s Office of Dietary Supplements. Red and white meats are high in the mineral, as are milk and other dairy products. People don’t absorb the zinc in plant-based dietary sources as they do animal-based foods. To make matters worse, the legumes and whole grains prevalent in vegetarian diets tends to interfere with zinc absorption. Additionally, toddlers who still breastfeed exclusively won’t get enough of the mineral. After the age of 7 months, babies and toddlers can’t get enough zinc from breast milk and need additional amounts of the mineral.
Too Little Zinc
If your toddler doesn’t get enough zinc in her diet, she may not grow properly. Deficiency in the mineral can also lead to decreased appetite and a diminished ability to fight off illness and recover from injuries. In extreme cases, your toddler may develop symptoms that include diarrhea, eye and skin lesions, hair loss, mental confusion, weight loss and trouble tasting food. Some research cited in “The Journal of Nutrition” in 2003 suggests that toddlers with zinc deficiencies may also be less able to form emotional bonds with, and receive comfort from, parents and other caregivers. They may also have less energy during playtime than toddlers who get enough zinc in their diet.
Too Much Zinc
Getting too much zinc puts your toddler at risk for some of the same consequences as too little, including diarrhea, nausea and appetite loss. Long-term high zinc intakes are associated with interferences in iron and copper absorption, as well as decreased immune function.
