When it’s not a ‘phase’ - it is actually a nutrient deficiency. What every parent needs to know.

Written By Jamie Taylor

The answer isn’t “they’ll grow out of it” — it’s nutrition.
If your child is constantly turning their nose up at dinner, dealing with stubborn skin rashes, or just seems a little off lately… there might be more going on under the surface.

One nutrient that’s often overlooked but absolutely essential for growing kids is zinc.

Why Is Zinc So Important?

Zinc is a trace mineral, meaning we only need small amounts — but those small amounts do big things. Zinc is crucial for:

  • Immune health

  • Skin healing and repair

  • Digestive function

  • Wound healing

  • Appetite regulation

  • Growth and development

  • Behaviour and mood regulation

Basically, it's one of those nutrients that's working behind the scenes to keep everything running smoothly — from the gut to the brain to the skin.

Why Are Kids Commonly Deficient in Zinc?

Children are especially vulnerable to zinc deficiency for a few reasons:

  • Rapid growth increases their need for nutrients

  • Fussy eating habits can lead to low intake

  • Poor gut health or frequent infections can impair absorption

  • Dietary patterns that are low in animal protein or high in unsoaked grains and processed foods can block absorption

Even kids with “pretty good” diets can come up short if they’re not digesting well or constantly fighting off bugs.

Common Signs of Zinc Deficiency in Children

Here are some signs to look out for:

  • 🥄 Fussy eating or poor appetite

  • 💩 Looser stools or irregular digestion

  • 🩹 Eczema, rashes, or poor wound healing

  • 😠 Mood swings or changes in behaviour

  • 🤧 Frequent colds or slow recovery

If your little one is ticking a few of these boxes, it’s worth taking a closer look.

Zinc-Rich Foods & How to Include Them in Your Child’s Diet

Here are some wholefood sources of zinc that are both nutritious and family-friendly:

Animal-Based Sources (most bioavailable):

  • Grass-fed beef or lamb — try slow-cooked meatballs or shredded meat in tacos

  • Eggs — scrambled, boiled, or in muffins

  • Chicken thighs or drumsticks — marinated and baked, or added to stir-fries

  • Oysters (if tolerated) — blended into patties or served in fish cakes (great for adventurous eaters!)

Plant-Based Sources (best if soaked/sprouted for better absorption):

  • Pumpkin seeds (pepitas) — sprinkle on porridge, blend into bliss balls, or add to granola

  • Cashews — crushed into a crumb coating for chicken or added to smoothies

  • Chickpeas or lentils — roasted as crunchy snacks, blended into hummus, or stirred into stews

  • Quinoa and brown rice — served warm or made into kid-friendly bowls

Tip: Pair zinc-rich foods with vitamin C-rich veggies (like capsicum, broccoli, or citrus fruits) to enhance absorption.

The Bottom Line

If you’ve been brushing off your child’s fussy eating, skin issues, or constant sniffles as “normal”… it might be time to dig a little deeper.

Zinc deficiency is very common — but also very addressable with the right support.

🌿 Ready to get to the root cause of your child’s symptoms?
Book an appointment with us and let’s explore what’s really going on. We’ll assess their diet, gut health, and nutrient status to create a plan that supports their growing body — naturally.

Jamie Taylor