The Confident Eater

Menu
Book your no cost mini evaluation

THE fussy eating nutrient deficiency no one tests for

Other / By
The fussy eating nutrient zinc, Judith Yeabsley|Fussy Eating NZ, #ZincTheFussyEatingNutrient, #ZincForFussyEaters, #ZincForPickyEaters, #TryNewFoods, #TheConfidentEater, #FussyEatingNZ, #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

THE fussy eating nutrient deficiency no one tests for

When parents think of a child who is living on crackers and pasta, and asked to think about nutrition, the first thing that generally jumps to mind is whether the child is getting enough protein or iron.

It is also rational to be concerned that if your child is missing out on nutrients there is the chance that it will affect their growth and energy levels. These concerns often also lead to more stressful mealtimes.

However, in my experience working with 100 plus families a year, the first nutrient that springs to mind when thinking about deficiency is zinc. I think of it as THE fussy eating nutrient.

And yet, if you go to the GP it is not on the radar and iron usually is. And checking for an iron deficiency makes sense, as it is the most commonly deficient nutrient worldwide in children and it is possible that your child does need more iron (particularly in certain periods, like puberty).

However, this means that zinc is often overlooked, and it shouldn’t be!

NOTE: this information is not medical advice. Please see your medical practitioner if you feel you need additional support for your child’s situation.

Why the ‘fussy eating nutrient’ zinc is important

All of us have a massive need for zinc, but it is especially true for children, as it plays a part in the growth, development, and repair of the body. If your child is going through a growth spurt or puberty, they will need even more than usual.

The fussy eating nutrient zinc, Judith Yeabsley|Fussy Eating NZ, #ZincTheFussyEatingNutrient, #ZincForFussyEaters, #ZincForPickyEaters, #TryNewFoods, #TheConfidentEater, #FussyEatingNZ, #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

Zinc is involved in over 300 enzymatic reactions within your body so if you are deficient it can mean your body is not maximizing the use of other nutrients either.

However, I never say these things to increase your worry. Picky eating is stressful enough without increasing your concerns and that is never my intent.

However, I believe that knowledge is power (which is why I’m in my 8th year of university study!!). I like to take the science and show you simple ways to   know what to look for and how to address issues. Doing this hopefully reduces rather than increases stress.

If you know a zinc deficiency could be present, then you can take steps to tackle it and therefore resolve one problem. And tackling that one problem can have a cascade effect by reducing other issues too, as you can see below …

THE picky eating nutrient deficiency no one tests for zinc – happy mum #pickyeatingnutrientdeficiency, #pickyeatingzincdeficiency, #Recipesforpickyeaters, #helpforpickyeaters, #helpforpickyeating, #Foodforpickyeaters, #theconfidenteater, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #winnerwinnerIeatdinner, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thecompleteconfidenceprogram, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

What are the signs of a zinc deficiency?

There are a range of things that may become apparent if your child has a zinc deficiency:

1. Low immunity. Low immunity can result in frequent infections particularly in the lungs and ears.

2. Skin/lip complaints. Your child may suffer from acne or other skin complaints, or chapped or cracked lips.

3. Nail issues. White spots on the nail, or nails that are soft or cracking.

4. Slow healing from wounds. For example, knee scrapes.

The fussy eating nutrient zinc, Judith Yeabsley|Fussy Eating NZ, Bandaid on child’s knee, #ZincTheFussyEatingNutrient, #ZincForFussyEaters, #ZincForPickyEaters, #TryNewFoods, #TheConfidentEater, #FussyEatingNZ, #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

5. Slow healing from infections. For example,  colds.

6. Reduced senses. Low sense of smell or taste.

7. Sensitive eyes. Eyes that are sensitive to sunlight.

8. Food avoidance. Avoiding meat and protein-rich foods.

Why is zinc The fussy eating nutrient?

Fussy eating can be a real challenge for children and their families, and zinc can exacerbate or even cause more picky eating problems.

There are multiple effects zinc can have upon eating:

1. A reduced appetite. What? Yes, it is true. I know many families who have seen more hunger in their child once a deficiency has been righted.

Appetite plays a major role in how much any of us has in desiring food. If you are not feeling hungry, you are unlikely to be enthusiastic about eating. Sound familiar?

2. Reduction in the sense of smell. A reduced sense of smell may seem on the surface to be a good thing, particularly as many picky eaters are uncomfortable around foods with strong smells. However, low registering of smells can also affect how foods tastes as the smell sensation is essential for flavour.

The fussy eating nutrient zinc, Judith Yeabsley|Fussy Eating NZ, smell orange, #ZincTheFussyEatingNutrient, #ZincForFussyEaters, #ZincForPickyEaters, #TryNewFoods, #TheConfidentEater, #FussyEatingNZ, #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

3. Foods taste bad or bland.
A lack of zinc can make foods taste awful. As discussed, it can also reduce the ability to taste. Again, this may be seen as an advantage for a child who seems to prefer all the plain tasting foods.

However, although children often do prefer plain foods, this is more due to the consistency and simplicity. Despite this preference, they often still crave flavour in the same way we do.

THE picky eating nutrient deficiency no one tests for zinc – oatmeal #pickyeatingnutrientdeficiency, #pickyeatingzincdeficiency, #Recipesforpickyeaters, #helpforpickyeaters, #helpforpickyeating, #Foodforpickyeaters, #theconfidenteater, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #winnerwinnerIeatdinner, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thecompleteconfidenceprogram, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

4. Texture can become more of a challenge.
For example, imagine if most of the taste was removed from oatmeal or mashed potato – how much less appealing would it be to eat?

5. Low stomach acid. Low zinc in the body can result in a reduction in the production of stomach acid. Low stomach acid can mean a difficulty digesting protein, for example.

The irony of this is that zinc is found in high protein foods!

Low stomach acid can also lead to cravings and food aversions. Unfortunately, the foods craved and those avoided usually make fussy eating worse. Therefore, none of this is helpful if you already have a child who is consuming a limited diet.

I often think of a zinc deficiency as a bit of a chicken and egg problem.

Low zinc can definitely make fussy eating worse or more difficult to address.

But then picky eating can lead to nutrient deficiencies.

Which comes first, or is it that they reinforce each other?

What can you do if you suspect your child has low zinc levels?

You can of course take them to a medical practitioner and request testing. However, there is a quick, simple, cost-effective way to do this first, should you wish.

THE picky eating nutrient deficiency no one tests for zinc – taste test #pickyeatingnutrientdeficiency, #pickyeatingzincdeficiency, #Recipesforpickyeaters, #helpforpickyeaters, #helpforpickyeating, #Foodforpickyeaters, #theconfidenteater, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #winnerwinnerIeatdinner, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thecompleteconfidenceprogram, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

One of the easy ways to tell whether there is sufficient zinc in the body is through a taste test. Liquid zinc can be dropped on the tongue. If it tastes awful, all is generally okay. Conversely, if there is no taste, then it is a good indication that levels are too low.

Most of the health-food stores are able to do a quick test and it may pay to test the whole family. I have had mums and dads report back to me that they are deficient as well.

I would though advise care in the order of testing. If a  sibling goes first and then leaps around the store rubbing the tongue and screaming ‘ew yuck’ it could be very unhelpful for a more food sensitive child to even think about trying it for themselves!

If your child is taking a multi-vitamin, unfortunately the levels of bio-available zinc in it are often not high enough to cover a dietary deficiency. Therefore, it is still worth checking even if a multivitamin is taken daily.

The fussy eating nutrient zinc, Judith Yeabsley|Fussy Eating NZ, smell orange, #ZincTheFussyEatingNutrient, #ZincForFussyEaters, #ZincForPickyEaters, #TryNewFoods, #TheConfidentEater, #FussyEatingNZ, #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

If you do discover a deficiency, and decide to supplement, this can be done via drops in water or milk so there are no tricky tablets.

There are also foods that are zinc-rich and so great to add into the diet, if possible.

However, if your child is seriously deficient (can’t taste the drops at all) then some supplementation is probably necessary before increasing dietary sources.

Our body does demand a lot of zinc so having a good base-level is important and it can be difficult even for competent eaters to overcome a deficiency without some additional boosting.

Which foods are zinc rich?

Below is a list of some foods that are zinc-rich. Some are more likely than others to be accepted by a fussy eater:

THE picky eating nutrient deficiency no one tests for zinc – chicken #pickyeatingnutrientdeficiency, #pickyeatingzincdeficiency, #Recipesforpickyeaters, #helpforpickyeaters, #helpforpickyeating, #Foodforpickyeaters, #theconfidenteater, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #winnerwinnerIeatdinner, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thecompleteconfidenceprogram, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

1. Red meat
2. Chicken – especially the dark meat
3. Fish and seafood. Oysters are very zinc-rich but a big ask even for many adults!
4. Eggs
5. Pumpkin seeds
6. Peanuts
7. Wholegrains
8. Pork
9. Cheese
10. Milk
11. Legumes
12. Cauliflower
13. Dark chocolate – YES!!
14. Fortified bread and cereals – easier?

THE picky eating nutrient deficiency no one tests for zinc – baking #pickyeatingnutrientdeficiency, #pickyeatingzincdeficiency, #Recipesforpickyeaters, #helpforpickyeaters, #helpforpickyeating, #Foodforpickyeaters, #theconfidenteater, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #winnerwinnerIeatdinner, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thecompleteconfidenceprogram, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

There are many ways to support your child to eat some of these foods, for example, using seeds and eggs in baking.

If you’d like some help with this, please jump over onto the Facebook page – The Confident Eater – where there is lots of advice around supporting children to eat new foods.

If you do find your child is lacking zinc, then resolving that could better support your child’s eating. How exciting is that?

Please share with friends and family who may not know that zinc is the fussy eating nutrient deficiency that no one tests for.

Judith, MA Cantab (Cambridge University), Post Grad Dip Psychology (distinction), Massey University, is an AOTA accredited picky eating advisor and internationally certified nutritional therapist. She works with 100+ families every year resolving fussy eating and returning pleasure and joy to the meal table.

She is also mum to two boys and the author of Creating Confident Eaters and Winner Winner I Eat Dinner. Her dream is that every child is able to approach food from a place of safety and joy, not fear.

Learn more about Judith here: https://theconfidenteater.com/about/

Scroll to Top