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Clams are rich in zinc |
Mothers should encourage their children to eat more clams and shellfish to supplement zinc. A deficiency in zinc can slow down cell division, severely impacting growth. This condition can also lead to stunted height, skeletal development disorders, and delayed puberty.
Zinc is most abundant in foods such as clams and shellfish; it is also present in significant amounts in lean red meat (pork, beef), whole grains, and legumes (25-50 mg/kg). Processed grains, polished rice, and fatty meats contain moderate levels of zinc (10-25 mg/kg). Fish, vegetables, leafy greens, and fruits also contain zinc but in lower amounts.
Zinc aids in nutrient absorption, protein synthesis, cell division, and enhances appetite, making it crucial for children. Infants, young children, adolescents, and pregnant women are particularly susceptible to zinc deficiency due to their increased needs. In pregnant women, zinc deficiency can lead to reduced birth weight and height in newborns. Numerous studies have shown that zinc supplementation helps improve height in short children and accelerates weight gain in malnourished children.
Zinc strengthens the immune system by promoting the effective functioning of immune cells and aiding in wound healing. A deficiency in zinc negatively impacts the development and functioning of most immune cells, increasing susceptibility to infections, and raising the risk of acute diarrhea, respiratory infections, and malaria.
Zinc also enhances appetite. When deficient, the metabolism of taste cells is affected, leading to loss of appetite due to taste disorders. Beyond physical effects, zinc deficiency adversely affects mental health, making individuals more irritable. This is because zinc facilitates the transport of calcium to the brain, which is essential for stabilizing the nervous system.
During the first three months of life, infants require 120-140 mcg of zinc per kilogram of body weight daily. This requirement gradually decreases to about a quarter by 6-12 months. During puberty, as the body grows rapidly, the demand for zinc surges to about 0.5 mg per day. Pregnant women need 100 mg of zinc throughout their pregnancy; the requirement in the last three months is double that of non-pregnant individuals. |
Zinc deficiency is a common issue in communities, especially in poorer countries with diets primarily consisting of grains and limited animal-based foods. According to research by Dr. Nguyen Xuan Ninh from the National Institute of Nutrition, the rate of zinc deficiency among children in Vietnam is quite high: 25-40%, depending on the region and age group. This condition is often observed in young children, premature infants, those who are not breastfed, malnourished children (especially those with stunted growth), and children commonly afflicted by infectious diseases and parasites. Pregnant women and the elderly are also frequently zinc deficient.
How to Ensure Adequate Zinc Intake?
First and foremost, it is essential to consume more zinc-rich foods, particularly seafood. Therefore, preventing zinc deficiency through increased consumption of zinc-rich foods will significantly benefit the health of Vietnamese children.
For infants, to ensure adequate zinc intake, efforts should be made to breastfeed, as zinc in breast milk is much more easily absorbed than that in cow’s milk. The zinc content in breast milk is highest during the first month (2-3 mg/liter) and gradually decreases to 0.9 mg/liter after three months. The amount of zinc that a mother loses through breast milk in the first three months is estimated to be about 1.4 mg per day. Therefore, mothers should consume plenty of zinc-rich foods to provide enough for both mother and child.
If the diet is insufficient, zinc can be supplemented through zinc-enriched foods, with milk being the most convenient option. In Vietnam, there are high zinc content fresh milk products (1,500 mcg/200 ml) like Nuvi from Nutifood, designed for children—one of the groups that require the most zinc. Many other powdered milk products also contain added zinc, albeit at lower levels.
However, it is important to note that not all ingested zinc is absorbed. Factors such as decreased gastric juice secretion, high inorganic iron content in food, and phytates can reduce zinc absorption. Phytates are abundant in whole grains, soybeans, and high-fiber foods. However, do not rush to limit phytate-rich foods as they are essential for health. Ensure adequate protein intake from animal sources to mitigate the downsides of phytate-rich foods. Additionally, to enhance zinc absorption, consider supplementing with vitamin C.
Dr. Nguyen Thi Minh Hanh, Nutrition Center Ho Chi Minh City
