Zinc is one of the nutrients the body needs in order to stay healthy and alive. It has a number of benefits, including catalysis of enzymes, promotion of immune function, protein and DNA synthesis, wound healing, and cell division. It also promotes a person’s sense of smell and taste and it also promotes normal growth and development, surrounding childhood, adolescence, and pregnancy.

According to the National Institutes of Health, the recommended dietary allowance for zinc is two to 11 milligrams for males and 2 to eight milligrams for females. Pregnant women are advised to take 11 to 12 milligrams while lactating women should take 12 to 13 milligrams of zinc.

Nutrition plays a role when it comes to obtaining zinc and it can be obtained from food sources like read meat, poultry, seafood, nuts, beans, grains, cereals, and dairy products. In line with zinc-rich meal recipes, the following are some that a person can prepare.

Broiled Oysters

Oysters are excellent sources of zinc, so broiled oysters qualify as zinc-rich meal recipe. According to All Recipes, one will just need 24 oysters (shucked, rinsed, and drained), three-fourth pound Brie cheese, two tablespoons olive oil, one whole grain baguette, one-fourth cup butter (melted), one red pepper (cut into thin strips), salt, and pepper.

To prepare, the oven is preheat to 350 degrees Fahrenheit or 175 degrees Celsius. Then, the baguette is sliced into 24 rounds while the bread is brushed lightly with olive oil. After that, the bread rounds are placed on a baking sheet. Once done, the bread rounds are toasted in the preheated oven for five to eight minutes until crisp while the Brie cheese is sliced into 24 equal pieces. Then, the toasted bread is removed from the oven and each round is topped with a slice of Brie cheese. The crostini is returned to the oven for five minutes to melt the cheese. After that, the oven’s broiler is preheated and the oven rack is set about six inches from the heat source. Next, the oysters, olive oil, butter, salt, and pepper are stirred together. The oysters are broiled in the oven for about five minutes until they start to curl at the edges. Then, they are removed and are placed on top of each crostini. Finally, the crostini is topped with red pepper strips.

Wheat Germ

Aside from oysters, wheat germ is one of the top sources of zinc. According to Healthaciousness, the crude or untoasted wheat germ provides 94 percent of daily value per cup. Combined with fish, it becomes a greater source of zinc. As per My Wheat Germ, the ingredients include three tablespoons of toasted wheat germ, two tablespoons of olive oil (divided), one large shallot (peeled and chopped (about one-third cup), one clove garlic (peeled, finely chopped), four ounces peeled shrimp (cut to one-fourth-inch pieces), two slices whole wheat bread (toasted, crusts removed), a tablespoon of fresh thyme leaves, one-eight teaspoon of pepper, one-fourth teaspoon of salt, a teaspoon of lemon zest, two tablespoons of freshly squeezed lemon juice, four five-ounce pieces flounder, lemon wedges, and thyme.

To prepare, oven his preheat to 350 degrees Fahrenheit. Than, a tablespoon of olive oil is brushed evenly on pan with a pastry brush. Then, a tablespoon of olive oil is heated in a 10-inch skillet over medium heat. Shallots and garlic are added and cooked for one to two minutes until softened, but not browned. After that, shrimp is stirred in and sauteed for two more minutes until it becomes pink and cooked.

Once done, heat is turned off and the wheat germ, bread cubes, pepper, salt, thyme, and lemon zest are stirred in. Then, lemon juice is added over the bread crumb mixture and is stirred to combine. Additional lemon juice or water can be added if the mixture does not combine well.

Then, the fish is laid flat on a baking sheet. One-fourth of the stuffing mixture is placed in the center of each fish piece. After that, the left side of the fish is folded over the stuffing and the right side is brought up over the top to seal the stuffing in. The fish pieces are baked for 10 to 12 minutes until the fish appears opaque and flakes easily.

Overall, zinc has many benefits to the body, as it helps in boosting the body’s immune system, along with normal growth and development. It also enhances a person’s sense of taste and smell and it contributes to protein and DNA formation, as well as wound healing.

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