Reasons Why Zinc Is Crucial For Kids During The Summer Season

The summer season brings along with it a host of health issues, especially in areas like the plains of North India which saw an extreme rise in temperature and humidity in the year 2024. The summers are especially tough for kids who are dependent on their parents to look after their health and well-being. That is why parents need to be extra vigilant about their child’s lifestyle.

One crucial mineral that can boost a child’s immunity during the summer is Zinc. According to the World Health Organisation, zinc deficiency can restrict a child’s growth and resistance to infections, and is a major contributor to childhood diseases. Not to sound like an alarmist, but WHO also suggests that zinc deficiency also increases the likelihood of death among kids.

To further understand the importance of zinc for kids during the harsh temperatures of the summer season, the Onlymyhealth team spoke to Dr Soumitra Das, Director, South Asia Pacific, Zinc Nutrient Initiative – International Zinc Association.

How Does Zinc Support A Child’s Immune System In Summer

The intense heat and frequent heatwaves make it crucial for kids to receive adequate nutrition to stay healthy and energetic. During the summer months, children are often more active, exposed to more environmental factors and may face increased risk of infections. 

“Zinc is a crucial mineral that plays a significant role in maintaining a robust immune system during this time. It supports the development and function of immune cells which identify and eliminate pathogens, enhancing the body’s ability to fight off infections. Additionally, zinc has antioxidant properties that protect cells from oxidative stress caused by heat and sun exposure,” said Dr Das.

She listed the role zinc plays in boosting a child’s healing process from heat-related illnesses such as heat stress and heat stroke:

• Cell Repair and Regeneration: Zinc plays a crucial role in DNA synthesis and cell division, which are essential processes for repairing damaged cells and generating new ones.
• Protein Synthesis: When cells are damaged by heat, the body needs to produce new proteins to replace damaged ones and to support the healing process. Zinc acts as a cofactor for several enzymes involved in protein synthesis, ensuring that cells have the necessary building blocks for effective repair and regeneration.
• Immune Function: Heat stress can weaken the immune system, making the body more susceptible to infections and illnesses. Zinc supports the production and function of immune cells which are crucial for identifying and eliminating pathogens.
• Electrolyte Balance: Electrolytes, including sodium, potassium, and chloride, are essential for various bodily functions, such as nerve signalling, muscle contraction, and fluid balance. Zinc helps regulate the movement of these electrolytes in and out of cells, Thus preventing dehydration, muscle cramps, and other complications associated with heat exposure.

Also Read: Can Zinc Tablets Help Treat Common Cold?

Symptoms Of Zinc Deficiency In Kids

Dr Das suggested that “there are several signs of zinc deficiency that parents should be aware of, especially during summer.” These signs can help you figure out if you need to improve your child’s diet and encourage them to consume more dietary sources of zinc:

• Frequent Infections: Children with low zinc levels may get colds, flu or other infections more often.
• Slow Wound Healing: In children with zinc deficiency, cuts, scrapes and other injuries may take longer to heal due to impaired cellular repair and regeneration processes.
• Loss of Appetite: When zinc levels are low, it can affect the sense of taste, leading to reduced food intake and consequently, a lower appetite.
• Hair Loss: A lack of zinc can disrupt the normal functioning of hair follicles, leading to hair loss or thinning, which can be particularly noticeable in children.
• Skin Issues: Without enough zinc, children may develop skin lesions, rashes, and dermatitis, which can be exacerbated by the summer heat and increased sweating.
• Growth Delays: Children with zinc deficiency may experience stunted growth or delayed development because their bodies cannot effectively use nutrients to support normal growth processes.
• Diarrhoea: Persistent diarrhoea can both be a symptom and a cause of zinc deficiency. Diarrhoea can also impair nutrient absorption, exacerbating the deficiency.

Best Dietary Sources Of Zinc For Children 

The National Institutes of Health- Office of Dietary Supplements states that from the age of 6 months-3 years, a child should consume 2-3 mg of zinc daily. For children 4-8 years, the daily zinc intake should be 5 mg. From 9-19 years, the daily zinc intake should be between 8-11 mg.

Also Read: Man Swallows 39 Coins, 37 Magnets For A Zinc Rich Diet, Gets Hospitalised: Here Are Better Alternatives

Dr Das shared a list of both plant-based and meat-based food sources that you should encourage your child to eat, based on which kind of diet you or your child follows:

• Red Meat: Red meat not only provides high levels of zinc but also contains it in a form that is more easily absorbed by the body compared to plant-based sources. For instance, a 3-ounce serving of cooked lamb can provide about 6.7 mg of zinc, which is a substantial portion of the daily requirement for children.
• Eggs: Zinc is one of the many vital elements found in eggs, which are also full of nutrients. One large egg can provide about 0.6 mg of zinc. Eggs also offer a good source of protein, vitamins, and minerals, making them a valuable addition to a child's diet.
• Dairy: An 8-ounce serving of milk contains about 1 mg of zinc. while a 1-ounce serving of cheddar cheese provides about 0.9 mg. Dairy products are also rich in calcium and vitamin D, which are important for bone health.
• Legumes: Chickpeas, lentils and beans are good sources. One cup of cooked lentils provides about 2.5 mg of zinc. These legumes are also high in protein, fibre, and various essential nutrients, making them a nutritious option for children.
• Nuts And Seeds: Pumpkin seeds, sesame seeds, and cashews are rich in zinc. One ounce of cashews contains about 1.6 mg of zinc. These nuts and seeds can be easily added to snacks, yoghurt and baked goods. They also offer healthy fats, protein and other important minerals.
• Whole Grains: Fortified cereals, oats, and quinoa can also help. A cup of cooked quinoa has about 2 mg of zinc. Fortified cereals can vary in zinc content, but they often provide a significant amount, especially those designed to boost nutrient intake.

Also Read: Here Are Signs That Say You Have Excess Zinc In Your Body, Why Is It Harmful?

The importance of zinc in a child’s diet, especially during summer, highlights that parents need to pay better attention to the role that macronutrients play in our health and well-being. They should enhance their focus on cooking meals that go beyond fibre, carbohydrates, fats, and protein, but also provide an adequate amount of vitamins and minerals. Dr Das concluded that ensuring a balanced diet with the foods she listed can help meet the daily zinc requirements for children, and keep them healthy and disease-free summer.