Encouraging Health

What mineral helps heal your wounds and support your immune system and may even thwart cancer cells?Hint: Go to the end of the alphabet.

Yep, zinc — last in the alphabetical roll call of minerals, but a first-place contender when it comes to antiaging power — does a lot for your well-being. But it may not work alone . . .

The Live-Longer Combo
Zinc protects against cell-damaging, cancer-causing free radicals. But it could sure use a little help. Recent research confirmed as much. When low blood levels of zinc were paired with low blood levels of another mighty mineral — magnesium — bad things happened in a study of men aged 30 to 60. Death rates for the group increased dramatically. The reason? The synergistic effect of having too little of both free-radical-wrangling minerals may increase the toll on healthy cells exponentially.

Zinc Up Your Diet
You can get the zinc you need (12 milligrams a day) from crab, oysters, pork, poultry, beans, cashews, and yogurt. Or find a good multivitamin with less than 15 milligrams. Too much of the stuff could stop other important minerals from doing their jobs. For magnesium, seek out soybeans, cashews, tomato paste, salmon, and spinach and you’ll be well on your way to the RealAge recommended 400–500 milligrams per day.

Recipe
Zinc up tonight by making these mouthwatering Crab Quesadillas. They take only 30 minutes.

These quesadillas have an irresistibly creamy filling. They also make great appetizers. Make it a meal: Serve with your favorite salsa on top and a cup of black bean soup topped with chopped avocado.

Ingredients
1 cup shredded reduced-fat Cheddar cheese
2 ounces reduced-fat cream cheese, softened
4 scallions, chopped
1/2 medium red bell pepper, finely chopped
1/3 cup chopped fresh cilantro
2 tablespoons chopped pickled jalapenos, (optional)
1 teaspoon freshly grated orange zest
1 tablespoon orange juice
8 ounces pasteurized crabmeat, drained if necessary
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided

Directions
1. Combine Cheddar, cream cheese, scallions, bell pepper, cilantro, jalapenos (if using), orange zest and juice in a medium bowl. Gently stir in crab. Lay tortillas out on a work surface. Spread one-fourth of the filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 quesadillas in the pan and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into 4 wedges.

Visit All About Fatherhood, one of my favorite blogs here at 451 press.