SUDOKU
Zinc: An Essential Trace Element THE BENEFITS OF ZINC
An essential trace element, meaning it is present in small amounts in our living tissues, zinc plays a necessary role in the way our body functions, playing a large part in growth, immune function, wound healing, and fertility. Behind iron, it is the second most abundant of all trace minerals present within your body. Our bodies are unable to create or store it, meaning we must consume it in our diets. In some cases, such as during pregnancy, zinc supplements may be necessary to maintain optimum health. Have you ever considered taking zinc when you’re sick with a cold or a virus infection? It’s widely recommended because of the ability to boost your immune function, improving your body’s chance to fight off infections and sicknesses. Zinc is also known to have anti-inflammatory properties. In the body, zinc behaves like an antioxidant, which decreases oxidative stress. Links have been found between inflammation and oxidative stress and their connection to serious medical conditions. Zinc can also help your skin heal more quickly after it is wounded by increasing the amount of collagen. Low amounts of zinc have been linked to poor sperm production and serum testosterone levels. To ensure that your body receives enough zinc daily, consider adding supplements to your diet. Some foods with high zinc content include fortified breakfast cereal, dairy, red meat, poultry, and certain types of seafood. Keep in mind that because zinc is a trace mineral, you only need a small amount each day! To keep your body healthy, getting the right amount of zinc is essential. To ensure you’re taking the right amount for you, always check with your doctor or a medical professional.
Place a number in every cell in the grid, using the numbers 1–9. You can only use each number once in each row, each column, and each of the 3x3 boxes.
INGREDIENTS
• 8 cups root vegetables of your choice, chopped • 2 tsp olive oil • 1/2 tsp salt • 1/4 tsp black pepper • 2 cups quinoa, cooked • 1/2 cup hummus
• 4 handfuls baby kale • 2 small avocados, sliced • Balsamic glaze • Optional: Garnishes of your choice (lemon juice, fresh herbs, etc.)
DIRECTIONS
1. Preheat oven to 400 F. 2. On a large sheet pan, toss root vegetables in olive oil, salt, and pepper. Spread them evenly and roast until fork tender, about 40 minutes, stirring and flipping halfway through. 3. In a serving bowl, layer 1/2 cup warm quinoa with 2 cups root vegetables, 2 tbsp hummus, 1 handful of baby kale, and 1/2 an avocado. Repeat for the 3 remaining bowls, drizzle with balsamic glaze and any other desired toppings, then serve and enjoy! (If you don’t want individual bowls, you can mix everything together into a salad!)
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