Zinc is a vital nutrient; it means our body can make it this mineral, so we need to eat daily to fulfill the requirements. It is the second-largest trace mineral in our body after iron and is present in almost every cell. Zinc is also required for your senses of taste and smell. It is a taste-dependent nutrient, so its deficiency can reduce the ability to taste or smell.

Strengthen immune system

Zinc helps to keep our immune system strong. Because it is essential for immune cell function and cell signaling, a deficiency can lead to a weakened immune response.

Prevent from oxidative damage

Zinc supplements reduce oxidative stress and capture free radicals. Oxidative stress leads to chronic inflammation, a significant factor in many chronic diseases, such as heart disease, cancer, and mental decline

Accelerates Wound Healing

Zinc is used in hospitals as a treatment for burns, certain ulcers, and other skin injuries. Because it plays an essential role in collagen synthesis, immune function, and inflammatory response, it is crucial for proper healing.

Reduce age-related diseases

Zinc may significantly lower the risk of certain age-associated diseases, such as pneumonia, infection, and age-related macular degeneration (AMD).

Treats Acne

Acne is a common skin condition. It is caused by obstruction of oil-producing glands, bacteria, and inflammation. Topical and oral zinc treatments can effectively treat acne by stopping the growth of P. acnes bacteria and suppressing oily gland activity.

RDA for Zinc

Recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women. Pregnant and breastfeeding females should consume 11 and 12 mg per day, respectively.

Food sources

Whole grains and milk products are good sources of zinc. Many ready-to-eat breakfast cereals are fortified with zinc. Oysters, red meat, and poultry are excellent sources of zinc. Baked beans, chickpeas, and nuts (such as cashews and almonds) also contain zinc.

Zucchini spicy pepper soup


  • Zucchini
  • Red bell pepper
  • Garlic
  • Nacho jalapeno slices from a jar
  • Lemon juice
  • Cumin
  • Low-sodium vegetable broth


  • Peel and dice all the zucchini. Chop the bell pepper and mince the garlic.
  • Add  1/2 cup broth to a large pot over medium heat. Once hot, add the zucchini, bell pepper, and garlic. Cook about 10 minutes until very soft, and most of the broth has cooked off.
  • Add the remaining ingredients, except the lemon juice. Bring to a boil, cover, and reduce the heat to low and simmer about ten more minutes until the liquid has reduced to about half.
  • Add the soup to a blender carefully and add the lemon juice. Blend until completely smooth. Serve as a side soup with sandwiches like grilled cheese or a main meal.

Nutrient profile

  • Calories          67.3
  • Total Fat        1.6 g
  • Total Carbs    13.2 g
  • Dietary Fiber 4.2 g
  • Sugars 6.2 g
  • Protein           2.2 g
  • Phosphorus   8.5 %
  • Riboflavin      5.0 %
  • Selenium        1.2 %
  • Thiamin          5.8 %
  • Zinc    67%



A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.

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