Zinc is a nutrient found naturally in the body. Aduts contain 2-3 grams of zinc, about 0.1% is eplenished daily. It helps to fight off invading bacteria and viruses ,as well as help with metabolic functions, wound healing, growth, DNA synthesis, gene expression and development and our sense of taste and smell. As we age, zinc levels can be depleted, but a well rounded, complete diet should be enough to keep our levels normal. Many people are taking zinc to protect themselves from Covid. Taking prolonged, high doses of zinc is not safe and can lead to a copper deficiency, and significant long term usage can put you at greater risk of developing prosate cancer, lowered immune function and low HDL. 

Some symptoms of zinc deficiency include: Rash, changes in taste, sight and smell, difficulty with wound healing, hair loss, impotence and poor growth and development. People with Crohn’s disease, Ulcerative Colitis , Chronic renal disease, sickle cell, diabetes and chronic diarrhea are also at risk of zinc deficiency. If you are going to take supplemental zinc, it is best to take it one hour before or two hours after meals. If you have an upset stomach, you can take it with food. The  most absorbable form is zinc picolinate. Do not take zinc if you are currently taking amiloride (a diuretic). The recommended dosage is 11 mg for men and 8 mg for women.

It is best to get our zinc from food. It is important to note that phytates, which are found in whole grains, legumes and cereals, can bind to zinc and inhibit absorption. Some great sources of zinc include:

• Oysters
• Crab
• Mussels
• Lobster
• Poultry
• Beef
• Poultry
• Shellfish
• Oatmeal
• Green Peas
• Nuts and seeds: pumpkin, cashews, hemp, almonds
• Mushrooms
• Asparagus

Stay away from high dose supplements and always consult your physician or RD when in doubt. Food is always a safe way to incorporate zinc ito your diet. Only us zinc supplements when medically necessary/advised by your physician. Zinc is an important nutrient that can easily be found in food.

Crab & Pea Cakes with Sesame-Ginger Aioli

In this healthy crab cake recipe, the subtle sweetness of crab and peas is complemented with a pop of ginger and sesame oil in the aioli. Crab is available in a range of grades. For a sweeter flavor and more toothsome bite in this appetizer, choose lump or jumbo. Most crabs from the U.S. and Canada are considered good choices for the environment.

 

Katie Webster

Source: EatingWell Magazine, November/December 2017

 

 

 

 

Recipe Summary

Active: 45 mins

Total: 45 mins

Servings: 18

Nutrition Profile:

Ingredients

Ingredient Checklist

• ¾ cup frozen peas, thawed
   
• 1 8-ounce container lump or jumbo crabmeat, drained
   
• 2 tablespoons minced scallions, plus more for garnish
   
• ¾ cup panko breadcrumbs, preferably whole-wheat
   
• 1 large egg 
   
• 2 tablespoons sour cream plus 1/4 cup, divided
   
• 1 teaspoon grated fresh ginger, divided
   
• ½ teaspoon salt
   
• 3 tablespoons mayonnaise
   
• 1 teaspoon toasted sesame oil
   
• 1 teaspoon rice vinegar
   
• Pinch of cayenne
   
• 4 tablespoons avocado oil, divided
   

 

 

Directions

Instructions Checklist

• Step 1

  Coarsely chop peas and transfer to a large bowl. Add crab and scallions and toss to combine. Stir in panko. Whisk egg, 2 tablespoons sour cream, 1/2 teaspoon ginger and salt in a small bowl. Pour over the crab mixture and stir to combine. Form into 18 cakes, about 1 generous tablespoon each.

• Step 2

  Whisk the remaining 1/4 cup sour cream and 1/2 teaspoon ginger with mayonnaise, sesame oil, rice vinegar and cayenne in a bowl until well combined.

• Step 3

  Heat 2 tablespoons avocado oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add half the crab cakes. Cook until browned, 2 to 3 minutes per side. Transfer to a serving platter. Repeat with the remaining 2 tablespoons oil and remaining crab cakes.

• Step 4

  Serve the crab cakes with the aioli and garnish with scallions, if desired.

Tips

To make ahead: Prepare through Step 2; refrigerate crab mixture and aioli separately for up to 1 day.

Nutrition Facts

Serving Size: 1 Crab Cake & Generous 1 Tsp. Sauce 

Per Serving:

 

84 calories; protein 3.8g; carbohydrates 3.4g; dietary fiber 0.6g; sugars 0.5g; fat 6.2g; saturated fat 1.2g; cholesterol 28.3mg; vitamin a iu 158.8IU; vitamin c 1.2mg; folate 5.1mcg; calcium 21.1mg; iron 0.9mg; magnesium 2.4mg; potassium 20.4mg; sodium 143.9mg. 

Exchanges: