When it comes to bub’s nutrition, every nutrient plays an important role and zinc just happens to be one of those quiet but mighty heroes. We always hear about iron or calcium, but zinc is just as important for helping your little one grow and build a strong foundation for good health.
This guide will equip you with everything you need to know about zinc for babies, so you and bub can confidently enjoy the benefits of this essential mineral!
Let’s dive into why zinc is important for bub, how much zinc is needed for babies, and how you can boost health with zinc-rich baby foods.
What Is Zinc and Why Zinc For Babies Matters?
Zinc is an essential trace mineral. This means bub only needs small or trace amounts of it but those tiny amounts do big essential things. In other words, when we talk about zinc for babies, we’re talking about a mineral their body can’t make on its own, so it needs to come from breastmilk, formula and eventually food.
Zinc plays an essential role in:
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Healthy growth and development: Zinc supports cell growth, tissue repair, and bone and teeth formation. It is essential for brain and nervous system development especially in this life stage when bub is growing so rapidly.
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Immune system support: Bub’s immune system needs zinc to fight off common colds and infections.
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Wound healing: Small scrapes and bumps heal faster when zinc is part of bub’s diet. Thus, zinc is essential for healthy skin.
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Taste and appetite: Zinc helps bub develop their senses like taste! This helps them enjoy and respond to different flavours and foods.
In short, zinc is that gentle little helper behind the scenes that makes sure your bub’s body is growing strong and healthy.
How Much Zinc Does Bub Need?
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0-6 months: Babies under 6 months usually get all the zinc they need from breastmilk or zinc-fortified infant formula.
From around 6 months, bub’s zinc needs spike and breastmilk or zinc-fortified formulas are no longer able to meet their high zinc needs. This spike happens because babies are growing rapidly and their little bodies need more to keep up with development. This is when offering zinc-rich baby foods becomes important.
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7-12 months: Bubs need 3mg of zinc per day. So, this is the perfect time to start bub on solid foods that are rich in zinc (in addition to milk feeds)!
What Are The Best Zinc-Rich Baby Foods?
Zinc binds to protein so the best zinc-rich foods are foods high in protein. Zinc found in animal protein is better absorbed than zinc found in plant protein.
To keep it simple, a balanced healthy diet for bub includes zinc from both animal and plant sources. Having a variety also makes it easier to meet zinc requirements for babies.
What Are The Best Animal Sources of Zinc For Infants?
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Red Meats like beef or lamb
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Liver
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Chicken
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Seafood like salmon, sardines or tuna
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Milk and yoghurt
What Are The Best Plant Sources of Zinc for Babies?
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Legumes like beans, chickpeas and lentils
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Wholegrains like oats, quinoa or zinc fortified cereals
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Tofu
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Almonds
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Seeds
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Dairy Alternatives fortified with zinc
How Can I Tell If Bub Is Getting Enough Zinc?
Most babies get enough zinc from a balanced diet, but if you notice slow growth, poor appetite, or more frequent illnesses, it’s a good idea to speak with your GP. They can help assess whether zinc or other nutrients might need a little top-up.
A Small Mineral with Big Benefits
Zinc might be a tiny mineral, but its role in bub’s health is mighty. From strong immunity to steady growth, it’s one of those nutrients that keeps everything running smoothly behind the scenes. Offering safe and appropriate zinc-rich baby foods during the starting-solids phase is one of the easiest ways to support immunity, appetite, skin health and development.
Let us do all the hard work with our ready to go puree cubes! Our protein range is naturally zinc-rich from our grass-fed beef, grass-fed lamb, free-range chicken, salmon, chicken liver to our legume puree cubes. Shop our range here!
Take Home Message
By offering bub a variety of zinc-rich foods, you’re giving your little one the best start. You are not just nourishing their body but also helping them grow into a happy and strong little person.
FAQS
Q1. Why is zinc for babies important in the first year?
Because zinc supports immunity, growth, appetite and wound healing. It also plays a role in brain and nervous system development, which is especially crucial in the first 12 months when growth is rapid.
Q2. What are good zinc-rich baby foods when starting solids?
Soft, well-cooked and blended meats like beef or lamb, liver, salmon, chicken, as well as lentils, chickpeas, oats and tofu are great beginner textures. These are often offered as smooth puree or soft mash so they’re easy to swallow as baby zinc foods.
Q3. Do I need to give a zinc supplement for my Baby?
Most bubs get enough zinc from breastmilk/formula (in the early months) and then from a mix of animal and plant foods after 6 months. Supplements should only be given if advised by a GP or paediatric dietitian, because too much zinc can affect how bub absorbs other minerals.
Q4. How much zinc is recommended daily for babies?
From 7 to 12 months, bub typically needs around 3 mg of zinc per day. This can realistically be met with a mix of animal proteins and plant foods, especially if you’re rotating through proteins at mealtimes and offering iron- and zinc-rich purees.
Q5. Can zinc help with immunity during daycare or cold season?
Zinc is known to support immune function and helps bub fight infections. Parents often look at zinc for their babies during times when bub is exposed to more germs (for example starting daycare), because zinc plays a role in helping the immune system respond to bugs.
Q6. Are Nourishing Bubs purees good sources of zinc?
Yes. Our protein blends (grass-fed beef, grass-fed lamb, free-range chicken, salmon, even chicken liver) plus our plant-based legume cubes are naturally rich in minerals like zinc. They’re an easy way to offer real food versions of zinc for bubs without stress around planning or prep.
References
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National Health and Medical Research Council (NHMRC), Australian Government Department of Health, Disability and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Zinc. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc (Accessed: 28 October 2025).
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Raising Children Network (Australia) Limited (2023) Suitable for 0-18 years: Vitamins and minerals. Available at: https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamins-minerals (Accessed: 28 October 2025).
