Teen Nutrition: Zinc

Todays Teen Nutrition Talk 🤩🌱🧠💪

Is your child between the ages of 13 and 19 years old?
If you answered YES, this post is for YOU!

Zinc is one of the top 10 essential nutrients for teens! 

Zinc is necessary for proper growth & organ development. 
Zinc is also critical for optimal immune function.

Recommended Amounts 
Teen Boys- 11mg daily 
Teen Girls- 9mg daily

Include more of these Zinc-Hearty Sources in your teens diet to ensure recommended amounts are reached.

  1. BEANS & LEGUMES: baked beans (2.9mg per serving), chickpeas (1.3mg per serving), kidney beans (0.9mg per serving), peas (0.5mg per serving)
  2. NUTS & SEEDS: pumpkin seeds (2.2mg per serving), cashews (1.6mg per serving), almonds (0.9mg per serving)
  3. WHOLE GRAINS: oatmeal (1.1mg per serving)
  5. SEAFOOD- oysters provide the greatest amount of zinc (74mg per serving). Crab (6.5mg per serving) and lobster (3.4mg per serving) are also good sources of zinc. https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h3
This is the second post in our series on the Top 10 Nutrients for Teens. You can read the first post here.
If you would like to learn more about our services or have a family meal plan created with you and your children in mind, contact our team at fitness@retreatpvb.com!