Zinc is one of the indispensable trace elements for children's growth and development. Not only is it essential for a child's height growth, but it can also significantly affect a child's intellectual development and immune system function. However, due to the increasing demand for nutrients in children's bodies, coupled with dietary habits such as picky eating and picky eating, many children are prone to insufficient zinc intake. I recommend that parents supplement their children with zinc through their daily diet, and the following are three zinc-rich foods and how to make them, which can help parents easily supplement zinc for their children, and promote children's growth and intellectual development.
1. Red meat – beef and lamb
Red meat is an excellent source of zinc, especially beef and lamb. These foods are not only rich in zinc, but also rich in protein and iron, which are very beneficial for children's growth and development.
Production Suggestions:
Beef meatballs: Ground beef into minced meat, add chopped onions, carrots, eggs and a small amount of breadcrumbs and mix well to make small meatballs, then oven baked or steamed until cooked through. This preserves the nutrients of the food and is suitable for children.
Lamb stew with vegetables: Choose fresh lamb and a variety of vegetables (such as potatoes, carrots, zucchini, etc.), add an appropriate amount of water and seasonings, and simmer over low heat until the meat is cooked through. This dish is nutritious and delicious, making it perfect for the whole family.
2. Seafood – shellfish and fish
Seafood, especially shellfish (e.g., oysters, clams) and certain fish (e.g., salmon, herring), is an excellent source of zinc. Not only are they rich in zinc, but they are also rich in Omega-3 fatty acids, which are very beneficial for children's brain development.
Production Suggestions:
Steamed salmon: After washing the fresh salmon, put it in the steamer, add ginger slices and appropriate seasonings, and steam it. It's simple and quick, and it retains the original taste and nutrition of the food.
Scrambled oysters: Wash fresh oysters and stir-fry them quickly with beaten eggs, adding a small amount of chopped green onions to enhance the flavor. This dish is simple and easy to make, nutritious, and easy for children to accept.
3. Nuts and seeds – pumpkin seeds and peanuts
Nuts and seeds, such as pumpkin seeds and peanuts, are also good sources of zinc. These foods also contain healthy fats and fiber, which are beneficial for healthy development in children.
Production Suggestions:
Pumpkin seed snack: Wash the pumpkin seeds, dry them, sprinkle them with salt, and bake them in the oven until golden brown and crispy. It can be used as a healthy snack for children, both zinc and delicious.
Peanut Butter Whole Wheat Bread: Spread homemade or commercially available unsweetened peanut butter on whole wheat bread with a glass of milk for your child's breakfast or as an afternoon snack.
Supplementing your child with zinc through their daily diet is very beneficial to promote their physical and intellectual development. Parents can flexibly choose ingredients and change cooking methods according to their children's tastes and preferences, so that children can enjoy delicious food while also getting adequate nutrition. Remember, a balanced diet, a healthy lifestyle and a positive attitude towards life are the three pillars that support your child's healthy development.