Zinc ~ Vitamins

The Benefits:

What is it: A mineral that regulates carbohydrate metabolism and blood sugar.

Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick and heightens your sense of smell and taste.

It also plays an important role in male fertility.

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. of zinc 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:

Broiled beef tenderloin (4 oz., 240 cal.) 42 % daily value

Roasted lamb loin (4 oz., 230 cal.) 30 % d.v.

Cheerios Cereal(1 c. cereal with 1/2 c. skim milk, 146 cal.) 30 % d.v.

Wheat germ (1 oz., 101 cal.) 23 % d.v.

Venison (4 oz., 180 cal.) 21 % d.v.

Sesame seeds (1/4 c., 206 cal.) 18 % d.v.

Pastrami (2 slices, 82 cal.) 18 % d.v.

Cooked green peas (1 c., 134 cal.) 13 % d.v.

Steamed shrimp (4 oz., 112 cal.) 12 % d.v.

Nonfat shredded mozzarella cheese (1 oz., 42 cal.) 7 % d.v.

Now, if you're wondering what to prepare for dinner;

Turkey Meatloaf With Walnuts & Sage

Whole wheat bread crumbs and lean ground turkey turn comfort food in diet-friendly fare.

The sage and walnuts add gourmet flavor and a dose of heart-healthy fats.

Try this entrée with a side of sweet potatoes or green beans.

What could be better than a comfort-food recipe with belly-slimming benefits and zinc?

Time: 1 hour 30 minutes

Makes 4 Servings


2 tsp. olive oil

1 large carrot, grated

4 scallions, thinly sliced

1 clove garlic, minced

1/2 c. walnuts (MUFA)

2 slices whole wheat bread

1/4 c. fat-free milk

2 egg whites, lightly beaten

1 lb. extra-lean ground turkey breast (zinc & 99% fat-free)

1/4 c. chopped fresh flat-leaf parsley

1/4 c. grated Parmesan cheese

1 tsp. dried sage

1/2 tsp. sea salt

1/2 tsp. freshly ground black pepper


1. Preheat the oven to 350°F.

Line a rimmed baking sheet with foil and coat the foil with olive oil spray.

2. Heat the oil in a small nonstick skillet over medium heat.

Add the carrot, scallions, and garlic and cook, stirring often, for about 3 minutes or until tender.

Remove from the heat.

3. Meanwhile, chop the walnuts in a food processor fitted with a metal blade.

Break up the bread and add to the walnuts.

Pulse until both are ground to fine crumbs.

Transfer to a large bowl.

With a fork, stir in the milk and egg whites.

Add the turkey, parsley, cheese, sage, salt, pepper and sautéed mixture.

Mix gently just until blended.

4. Shape into a free-form loaf about 7" long and 4 1/2" wide on the prepared baking sheet.

Bake for 50 to 60 minutes or until a thermometer inserted in the thickest portion registers 165°F.

Let stand a few minutes before slicing.


375 Calories,

28 g. Protein,

14 g. Carbohydrates,

27 g. Fat,

5 g. Saturated Fat*,

116 mg. Cholesterol,

500 mg. Sodium,

3 g. Fiber

*Limit saturated fat to 10% of total calories, about 17 grams per day for most women and sodium intake to less than 2,300 milligrams.

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