nutrition

Zinc

By Hanan Saleh

Paediatric Dietician


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Written By Hanan Saleh – Paediatric Dietician

Zinc is vital for the normal growth and development of the reproductive organs and brain. It has an important role in the normal functioning of the immune system to help fight off invading bacteria and viruses. It is also involved in cell division, cell growth, wound healing, and the breakdown of carbohydrates.

  1. Its is therefore not surprising that during pregnancy, infancy, and childhood the body needs zinc to grow and develop properly. The major symptoms of zinc deficiency are delayed growth and slow maturation.
  2. The level of zinc in the body depends on the amount of zinc consumed in the diet.

How Much Do They Need?

Most people can get enough Zinc by eating a healthy balanced diet.

Age RDI mg/day
Infants 0 to 6 months 2
7 to 12 months 3
1 to 3 years old 3
4 to 8 years old 4

Source: Nutrient Reference Values for Australia and New Zealand

Highest sources of Zinc per serve

food SERVE SIZE ZINC PER SERVE (mg)
Wheat germ 2 Tablespoons 2.4
Cereal Bran 30g 2
Nutritional yeast 1 Tablespoon 2
Rice, cooked ½ cup cooked 1.2
Cheese 30g 1
Ricotta cheese ½ cup 1.8
Yoghurt 175g 1.5
Milk 250mL 1
Veal, cooked 100g 11
Beef, cooked 100g 8
Liver, cooked 75g 3-6
Lamb, cooked 100g 5
Pork, cooked 100g 4
Turkey, cooked 100g 2
Chicken, cooked 100g 2
Pumpkin seeds ¼ cup 4

2015 Food Standards Australia New Zealand
http://www.foodstandards.gov.au

By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    29.08.2015

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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YOUR QUESTIONS ANSWERED - MEET THE EXPERTS VIEW ALL

Zinc

nutrition

Zinc is an essential mineral found in cells throughout the body. It is vital for the normal growth and development of the reproductive organs and brain.

 

 

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    29.08.2015

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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