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Zinc
The Benefits:
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 RAO 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:
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
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Recipe for Zinc;
Juicy Pineapple-Pork Kabobs 1 tablespoon peeled and minced ginger
2 whole scallions, minced
1 - 1 inch piece of orange peel
1/2 teaspoon five-spice powder
1/4 cup orange juice
3 tablespoons low-sodium soy sauce
1 cup water
3/4 pound lean pork loin, cut into 1-1/2 inch cubes
4 cups pineapple chunks
2 cups broccoli pieces
Method of Preparation;
Prepare the marinade by combining the first seven ingredients.
Marinate the pork in the marinade for 3 hours in the refrigerator.
Remove the meat from the marinade.
Alternately thread the meat, pineapple, and broccoli onto skewers.
Broil the skewers on a broiling pan for 10 minutes, turning the skewers over after 5 minutes and brushing them with the remaining marinade.
Makes 8 skewers.
Nutrition Facts
Per serving: 130 calories; 4 g fat; 15 g protein; 10 g carbohydrate
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