Top Zinc-Rich Foods in India to Boost Your Child's Immunity
Zinc can be categorized as a micronutrient that also helps in the functioning of the immune system. As per research published in the journal Metabolics, zinc can also be helpful for children in the process of wound healing as well as it can act as an antioxidant to prevent the moment of free radicals in the body.
Zinc along with iron are considered important for the overall well-being of a child's body. As per research published in the Iranian Journal of Child Neurology published in 2021, zinc can also help in the motor development of a child and also provide greater resistance to the body to fight against seasonal health ailments. Hence, it becomes important for a child to consume an adequate amount of zinc in their diet.
Here is a list of some zinc-rich foods that kids consume for their overall well-being that also taste good.
Chicken is a significant source of zinc and also offers a high amount of protein to the body. This makes it extremely beneficial for kids, and they can consume chicken in various forms. The best part about chicken is that it can be used to make quick meals like sandwiches and even exaggerated meals like chicken curries and other Indian and contemporary delicacies. As per a research published in the journal nutrients in 2017, chicken meat is one of the primary sources of zinc for non-vegetarians. Additionally, chicken may also promote muscle growth and development among kids, which is an added benefit.
The egg is another extremely versatile ingredient that can be used to make omelets, and sandwiches, put into various curries and even consumed in boiled form. As per research published in the journal nutrients, eggs provide protein, vitamin A, vitamin B12, and iron to the body other than zinc. These are not just another massive source of protein but can also fulfill a child's every day's zinc requirement. Eggs can be a quick snack or a breakfast option for a child for instant fulfillment. The best part is that they do not take a lot of time to get prepared and one can think of multiple recipes from just a handful of ingredients.
Dark chocolate is the perfect option when your kid is craving a sweet treat, but you want to ensure that they're having something nutritious. It is subtly sweet and has an extremely powerful aroma as well as the flavor of cocoa. The best part about dark chocolate is that it is also very rich in zinc. Kids have the option of consuming dark chocolate as it is, or they might also have it with milk or melt it and put it on fruits or nuts. Dark chocolate can also be great for the skin and the overall well-being of a child. In a research paper called Mineral essential elements for nutrition in different chocolate products published in 2016, dark chocolate is rich in zinc and magnesium along with having antimicrobial properties.
As per research published by Frontiers in 2022, oysters contain more zinc component than most of the food options that kids can consume. Seafood is generally rich in zinc and oysters are one of the best options. Parents may integrate oysters into their day-to-day life by making some decadent dishes and make the child try them. Other than zinc, oysters are also extremely rich and many other antioxidants, vitamins, and minerals. These are good for the immune system and can help in the faster recovery from health problems.
Chickpeas are a vegetarian source of protein that can be integrated into curries, burritos, bowls, sandwiches, dips, and even salads. Other than offering carbohydrates and protein, chickpeas also offer zinc and lots of fiber to kids. Parents can integrate chickpeas to prepare different types of dishes to keep the child interested in the meals that are being served. As per a research paper called Zinc nutrition in chickpea, chickpeas are one of the best vegetarian and vegan sources for kids to have a zinc-rich meal.
Another highly nutritious food item that can be integrated into a lot of recipes such as salads, stir fries, sandwiches, rolls, and so much more is mushrooms. The best part about mushrooms is that they have a meaty texture and come in a different variety all of which have a subjective taste. Mushrooms are a significant source of zinc and can be prepared in lots of different ways to cook delicious dishes for kids. Other than this, they can also be a significant source of carbohydrates and protein for kids. As per a research paper called, The copper, manganese and zinc content of some edible mushrooms published in 1994, mushrooms are a great vegetarian source of different minerals including zinc.
Red meat, including lamb meat, is rich in zinc, protein, carbohydrates, and many other important nutrients for the child. As per the journal Elsevier published in 2012, red meat can also be a great source of multiple vitamins and antioxidants, keeping the child in the best physical form. However, parents need to remember that consuming too much processed red meat may have negative implications on a child's health. This is why the kid needs to consume food that is fresh and free from any chemical processing
A child who eats a properly balanced diet can stay protected from different types of nutritional deficiencies and ailments in the long run. This is why parents need to be open to including diverse ingredients and food items in the diet of a child and to take care of their health in the best way possible.