4 Recipes Rich In Zinc

The importance of providing minerals such as zinc to the daily diet has been demonstrated. To integrate its health benefits, there are many recipes; these four are excellent examples.

If your diet is low in zinc, it is time to remedy that situation. Vitamins and minerals are essential for the maintenance of general health. Next, we will see some exquisite recipes rich in zinc.

Although it is necessary for the body in small amounts, this mineral is vital for maintaining the sense of smell, strengthening the immune system, triggering enzymes and for the formation of DNA. It also contributes to other aspects of health, such as sight, taste, hair, and skin, and is a powerful antioxidant.

On the other hand, it is known that zinc reduces the symptoms of premenstrual syndrome, in addition to contributing to the health of babies. Deficiency of this mineral can lead to diarrhea, growth retardation, loss of appetite, hair loss, eye and skin damage, and impaired immunity.

The best way to guarantee the intake of this mineral and prevent its deficiency is to incorporate foods rich in zinc in the daily diet. Do you know the alternatives to do it?

Foods rich in zinc

These food groups will provide a good dose of zinc to our daily diet:

• Cereals: such as bran, whole grain, and multigrain cereals.
• Meats: beef, pork, chicken, and turkey.
• Seafood: crabs, oysters, lobsters and mussels.
• Pumpkin seeds and fruits like pomegranate and avocado.
• Berries in general: includes raspberries, strawberries and blackberries.
• Other very varied foods, such as dates, dark chocolate, spinach, mushrooms, nuts; pine nuts, almonds, peanuts, hazelnuts and yogurt.

4 recipes rich in zinc

We present you recipes rich in zinc to prevent deficiencies in this mineral. According to research published in the journal Nutrients , maintaining correct levels of this substance guarantees the proper functioning of the immune system.

Cold beet cream and yogurt

With this preparation you will get, in addition to an adequate supply of zinc, the intake of nitrates that will help to improve the functioning of the cardiovascular system. There is enough evidence to affirm that the consumption of beets is beneficial for the body, preventing coronary and heart problems.

Ingredients

• 2 chicken carcasses (100 g).
• 1 onion (40 g).
• 2 medium carrots (70 g).
• 2 cups of diced fresh beets (250 g).
• 1 leek (30 g).
• 2 natural yogurts (400 ml).
• 1 sprig of parsley (10 g).
• 1 turnip (30 g).

Elaboration

• Prepare a broth, cook the chicken carcasses with the cut vegetables in 2 liters of water diced until reduced. Then strain and reserve.
• Cook the beets in salted water, until soft.
• Put the vegetable stock and the beets in a blender or blender until a fine cream is obtained.
• Add the yogurt and correct the salt. Refrigerate.
• Serve cold and garnish with a tablespoon of yogurt and parsley.

Cookies with dark chocolate

This recipe contains antioxidants from chocolate, but also added sugar. For this reason it is necessary to consume it in moderation.

Ingredients

• 1 egg (30 g).
• Flour (120 g).
• 150 g of sugar.
• 120 g of butter.
• Dark chocolate (170 g).
• 1 teaspoon of yeast.
• 1 teaspoon of vanilla.
• Salt.

Elaboration

• In a bowl, place the butter with the sugar and mix vigorously until you get a homogeneous dough.
• Add the egg and the pinch of salt, integrate and reserve.
• In another container, place the flour, yeast and chopped dark chocolate.
• Add the first mixture and integrate.
• Preheat the oven to 170 ° C, up and down.
• On a baking sheet, with the help of a spoon, distribute portions of the dough evenly.
• Bake for 15 minutes or until cookies are golden brown.

 Portobello mushrooms with spinach filling

Mushrooms have multiple phytonutrients in their composition. Some even contain a certain amount of vitamin D, this being an essential nutrient for the proper functioning of the body.

Ingredients

• 4 large portobello mushrooms (60 g).
• Garlic, oil and parsley dressing.
• ¼ cup of chopped red bell pepper.
• 2 cloves of garlic (10 g).
• 2 cups of fresh spinach.
• 200 g of grated Parmesan cheese.

Elaboration

• Preheat the oven to 190 ° c.
• Remove the stems from the mushrooms and chop them finely.
• Discard the inner filaments.
• Spread the chopped mushroom caps with the dressing.
• Cook remaining dressing over high heat;  add the stems, bell peppers and garlic and spinach. Let it cook for five minutes over medium heat.
• In a baking tray, place the mushrooms and fill and sprinkle with plenty of Parmesan cheese.
• Bake the stuffed mushrooms for 20 minutes or until tender.

Oysters gratin

Proteins of high biological value are guaranteed in this tasty recipe that will satisfy all fish lovers.

Ingredients

• 6 oysters.
• 1 cup of fish broth (200 ml).
• 4 tablespoons of white wine (40 ml).
• Vinegar.
• Salt.
• 1 tablespoon of whipped cream (10 ml).
• 1 pinch of cayenne pepper.
• Parsley.
• 1 tablespoon of caviar (15 g).

 Elaboration

• Open the oysters and cook in water; reserve the cooking liquid.
• Place the shells in salt, in a container.
• Reduce the stock or broth by half, pour in the white wine and thicken.
• Add the whipped cream and cook over medium heat, without allowing it to boil.
• Season with salt and pepper.
• Cover the oysters with the sauce and cook until golden brown.

We can give the gratin oysters the finish we want. Before the gratin, it is a good idea to add a little grated cheese and butter, to get a good browning. Finally, sprinkle with the caviar and fresh parsley.

Include zinc-rich recipes in the diet

With these zinc-rich recipes, you will ensure that your whole family has this important mineral. In this way you will avoid possible deficits, which could condition the functioning of the immune system. Do you dare to try them at home?