The Importance of Zinc in Kids Who Are Fussy Eaters

Many parents worry that their child’s picky eating may mean they’re missing out on important nutrients. One of the most overlooked—but essential—nutrients for kids is zinc.

At Nourishing Apothecary, I often see children with limited diets showing signs that can be linked back to low zinc levels. Let’s explore why zinc is so important and how you can support your child naturally.

■ Why Zinc Matters for Kids

Zinc is a trace mineral—needed in small amounts, but with a big impact on your child’s health. It is essential for:

• Growth & development – supports cell growth during rapid childhood development. • Immune strength – helps little ones fight off colds and infections.

• Appetite & taste – regulates appetite and even taste buds (low zinc can make fussy eating worse!). • Skin & healing – supports wound repair, clear skin, and tissue health.

• Brain function – plays a role in memory, learning, and focus.

■ Signs Your Child Might Be Low in Zinc

Some possible signs include:

• Frequent colds or slow recovery from illness

• Very selective eating or loss of appetite

• Slower growth compared to peers

• White spots on nails

• Dry skin or slow wound healing

• Difficulty concentrating or behavioural challenges

■ Foods Rich in Zinc

Zinc is found in both animal and plant foods. Try including:

• Animal sources: beef, chicken, lamb, turkey, fish, oysters

• Plant sources: pumpkin seeds, hemp seeds, cashews, chickpeas, lentils, quinoa, oats • Dairy: yogurt, cheese

Tip: For fussy eaters, you can blend legumes into sauces, add ground seeds into smoothies, or sprinkle cheese over veggies to boost zinc intake.

■ Do Picky Eaters Need Supplements?

Sometimes, yes. If your child eats a very limited diet, a zinc supplement may help in the short term—especially during growth spurts or when immune support is needed. But it’s important not to guess—too much zinc can interfere with other minerals. Always check with a qualified practitioner before starting supplements.

■ Final Thoughts

Zinc may be small, but it plays a mighty role in your child’s health. If you’re worried about your child’s nutrition, start by gently expanding their diet with zinc-rich foods—and if needed, let’s explore whether extra support could help.

■ At Nourishing Apothecary, I work with parents to support children’s health naturally—especially those who are fussy eaters or neurodiverse. With the right guidance, every child’s nutrition can flourish.