Encouraging Health

It may not get the fanfare that other nutrients do, but this mineral is a stress-fighting superstar: magnesium.

As your freak-out level rises, your need for magnesium jumps as well, according to Amy Wechsler, MD, RealAge skin expert and author of The Mind-Beauty Connection. Get at least 400 milligrams a day to soothe an overactive stress-response system.

Mighty Magnesium
You can get the magnesium you need from foods like soymilk, black beans, poultry, and halibut — or you can pop a supplement. If you don’t get enough magnesium, it may elevate your levels of substance P, a chemical that promotes pain and also plays a role in your skin’s stress response (yes, stress attacks your skin, too). So the bonus of getting enough is that you’ll feel better and look better.

Another Stress-Fighting Hero
Along with magnesium, zinc is another workhorse nutrient you need to zap stress and look and feel your best, notes Wechsler. And you may not be getting enough if you are a vegetarian, take calcium or iron supplements, or are trying to lose weight. You want at least 12 milligrams per day, but no more than 15. A possible sign that you’re low: itchy and flaky skin.

Are You Thinking Zinc?

Getting enough zinc in your diet can help boost your antioxidant levels.

Research suggests that zinc may help ward off cancer, macular degeneration, and other chronic conditions by functioning as an antioxidant. Get your RealAge Optimum dose of zinc — 12 milligrams per day — by filling up on zinc-rich foods such as enriched bran flakes, dark turkey meat, and black-eyed peas.

Got a cut or a deep scrape? Make sure you’re getting enough zinc. Your body needs zinc to form new cells, an especially important process if you’re recovering from a flesh wound. The RealAge Optimum dose for zinc is 12 milligrams, which is higher than the U.S. government recommended daily dose of 11 mg per day for men and 8 mg per day for women. Too much zinc can be toxic, however, so don’t go overboard. Some early evidence suggests taking zinc lozenges may shorten the duration of colds, but more research is needed to confirm the effect. In a recent study, researchers determined zinc has potent antioxidant powers as well. Zinc is found in beans, nuts, whole grains, fortified breakfast cereals, yogurt and other dairy products, meats such as turkey, ham, and chicken, and seafood such as oysters and lobster.