Zinc

Zinc ~ Natures Health Foods

This is a trace mineral that is especially important during times of rapid cell growth, such as during healing processes, especially skin healing.

Also good for acne.

Recently though, it's received attention for its possible role in shortening the duration of cold symptoms.

For adults, the RDA is 12 mg per day from food or supplements, and you shouldn’t get more than 30 mg per day.

Try to find a multivitamin with less than 15 mg.

Boosting your zinc intake above 30 mg per day may interfere with the actions of other minerals, impair your immune system, and reduce your healthy (HDL) cholesterol levels.

Good Sources of zinc:

Oysters, six = 25.0 mg

Enriched bran flakes, 1 ounce = 3.7 mg

Turkey, dark meat, four thin slices = 3.5 mg

Baked ham, 3 ounces = 3.4 mg

Beef, 3 ounces = 3.1 - 5.0 mg

Lamb chops, one average = 3.0 mg

Pork, one medium chop or slice of loin = 2.2 - 2.3 mg

Lobster, 2/3 cup = 2.1 mg

Black-eyed peas, 1/2 cup = 2.0 mg

Shrimp, 3 ounces = 1.8 mg

Chicken, roasted light meat, 5 ounces = 1.7 mg

Yogurt, 8 ounces = 1.5 - 2.0 mg

Now, if you're wondering what to prepare for dinner this evening and how to get more zinc in your system;

Spinach & Sweet Potato Sauté



Enjoy the combination of spices that give spinach and sweet potatoes a wonderfully unique flavor.

Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose of health-promoting carotenoids to this dish.

Prep and Cook Time: 35 minutes

Ingredients:

1 medium onion, chopped

4 medium cloves garlic, minced

1 cup + 1 TBS chicken, or vegetable broth

1/2 tsp turmeric

1/2 tsp coriander

1/2 tsp cumin

1/4tsp cardamom

1 TBS fresh lemon juice

2 cups sweet potatoes, peeled and cubed

6 oz frozen spinach, thawed

2 TBS chopped fresh cilantro

sea salt & fresh ground black pepper to taste

Directions:

Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.

Heat 1 TBS broth in a large stainless steel skillet.

Sauté onion in broth over medium heat for 5 minutes stirring frequently.

Add garlic and continue to sauté for another minute.

Add seasonings and stir to mix thoroughly.

Add broth and sweet potatoes.

Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes.

Uncover to allow sauce to thicken and cook another couple minutes.

Add cilantro, salt & pepper to taste.

Press water out of spinach and add to sweet potatoes.

Cook uncovered to allow sauce to thicken and cook another couple minutes.

Add cilantro, salt & pepper to taste.

Serves 4

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