TOP 10 ZINC RICH FOOD TO BOOST YOUR IMMUNE SYSTEM -You should take now and forever! (EP182)
Today, I am going to share with you, Zinc-rich food you should take now and forever.
Zinc is so connected to your immune system, especially your respiratory organs, and zinc stop viral replication of coronavirus.
There are number of videos explaining this function by doctors on YouTube.
Different Ways Zinc Influences the Coronavirus
Dr.Eric Berg DC
All I can do is showing how to cook delicious zinc-rich food in a Japanese way.
The Japanese government lifted the emergency state yesterday (2020.5.15).
But they still ask us to quarantine as much as we can.
Now, we are getting back to normal, but it is NEW NORMAL, we can’t live like before the pandemic.
If we want to keep us healthy, we should pay more attention to what we eat.
We should be on a balanced and nutritious diet from now and forever.
I have been introduced you to the Japanese dishes to keep your immune system high, and this is the most crucial nutrition; it’s zinc.
When I take a look at my diet, we eat zinc-rich food on a daily basis.
I don’t know why the mortality rate of covid 19 significantly lower in Japan, I guess it’s about our culture not to shake hands or hug, or taking off shoes in our house, or BCG vaccination, but mostly it’s about diet.
The study should be done in the future, but for now, let me show you 10 most eaten zinc-rich food in Japan that you can adapt to your diet.
Keep in mind, plant-based zinc is not going to be getting that much, as it listed in description.
And the zinc supplement is going to be able to absorb 50 to 60 % of the pills.
So I encourage you to take from real food.
Women need 8 mg a day, pregnant women need more ovbiously, and men need 11 mg a day.
Bioavailable or bioabsorbable really matters to your health.
No.1 Oysters
Oyster is the king of the zinc.
We love to eat deep-fried with tar-tar sauce, rather than raw.
You can find fresh from November to April, but the frozen pre-made Kaki-fry is available all year around.
I’ll show you the easy oyster dish later in the post.
No.2 Pork liver and chicken liver
We eat pork liver as stir-fried, season with soy sauce or oyster sauce. Sometimes, BBQ sauce is used.
We call this dish as “Liver-Nira Itame” and very popular in Chinese restaurant.
I’ll show you how to make it later in the post.
It’s a kind of gross to touch, but I can do it for my family.
I do eat more chicken liver than pork liver.
And I will show you how to cook as well.
No.3 Beef
Actually, any kind of meat contain zinc more or less, but the red meat of beef contains the most.
We eat beef 2 to 3 times a week cooked with Maitake mushrooms, or stew or even soups.
You don’t have to make any effort to eat beef, because it is so common.
No.4 Eggs
You know how much I love eggs!
Actually, egg yolk contains zinc.
I have so many recipes of eggs you can refer to.
Eggs are so versatile, you can’t be get bored.
I think I would not be a deficiency of zinc.
No.5 Cheese
Cheese is another easy to take zinc rich food.
Because of the fat, you don’t want to take everyday.
Be careful of the portion you take.
No.6 Niboshi dried sardine.
Niboshi is used for making dashi, as I explained in the dashi video.
If you don’t eat whole fish, there still zinc in the dashi.
No.7 Beans.
Plant-based zinc.
Any kind of beans contains certain amount of zinc.
We eat Natto regularly, without knowing it contains zinc.
No8 Seaweed.
Another plant-based zinc-rich food we eat on a daily basis.
It’s a small portion, but the daily intake makes our body keep away from zinc deficiency.
No.9 Avocado
Maybe it’s not Japanese food but we love avocado, as you can see in California rolls.
I eat 2 avocados a week at least as salad, or serve with hamburger steak.
No.10 Sesame seeds
Sesame seeds are indispensable ingredients in Japanese diet.
We love to sprinkle over literally any food!
On miso soup, on natto to add nutty flavor and the crunch.
Keep in mind that plant-based zinc is going to absorb in your body 50 to 60%.
Now let’s get start cooking!
First, we are making Leba Nira Itame, stir-fried pork liver.
Rinse sliced pork liver in cold water.
Changing water several times.
Soak in milk to remove unwanted smell while preparing the other ingredients.
Cut the end of the garlic shoots, then cut into 5cm length.
Originally, Leba-Nira stir-fry is made with garlic chives.
Thinly slice garlic with a mondolin.
Beat the egg and add a pinch of salt.
Set aside.
Now let’s go back to the pork liver.
Rinse under the cold running water until the water runs clear.
Drain and pat dry.
Season with a pinch of salt and pepper.
Dust with all-purpose flour.
Ingredients are all set, let’s start cooking.
Heat the frying pan on medium heat, add in the oil.
Pour in the egg and stir quickly to make soft scrambled egg.
Take out.
Clean the frying pan and add in the oil.
While still warm, add in the sliced garlic.
Cook until fragrant on medium-heat.
Add in prepared pork liver, and cook a few minutes on both side.
Add in garlic shoots, and stir to cook a couple of minutes.
Add in seasonings and toss until evenly seasoned.
Back in the egg and stir to combine.
There you have your Leve-Nira.
It’s goes so well with hot steamed rice!
”Leba-Nira Itame” Stir fried pork liver and garlic chives
Equipment
- frying pan
Ingredients
- 150 g pork liver
- 100 g garlic shoot (chives)
- 1 clove garlic
- 2 large eggs
- salt and pepper
- all-purpose flour
seasonings
- ½ tbs sugar
- 1 tbs soy sauce
- 1 tbs sake
Instructions
- Rinse sliced pork liver in cold water. Changing water several times.Soak in milk to remove unwanted smell while preparing the other ingredients.
- Cut the end of the garlic shoots, then cut into 5cm length.Originally, Leba-Nira stir-fry is made with garlic chives.
- Thinly slice garlic with a mondolin.
- Beat the egg and add a pinch of salt.
- Now let's go back to the pork liver.Rinse under the cold running water until the water runs clear.Drain and pat dry.
- Season with a pinch of salt and pepper.Dust with all-purpose flour.Ingredients are all set, let's start cooking.
- Heat the frying pan on medium heat, add in the oil.Pour in the egg and stir quickly to make soft scrambled egg.Take out.
- Clean the frying pan and add in the oil.While still warm, add in the sliced garlic.Cook until fragrant on medium-heat.Add in prepared pork liver, and cook a few minutes on both side.Add in garlic shoots, and stir to cook a couple of minutes.
- Add in seasonings and toss until evenly seasoned.Back in the egg and stir to combine.There you have your Leve-Nira.It's goes so well with hot steamed rice!
Next, simmered chicken liver.
This is an old-style liver dish, you find it in an Izakaya style restaurant.
Simmered chicken liver
Equipment
- pot
Ingredients
- 200 g chicken liver
- 150 g daikon
- ½ onion
- 30 g ginger
- 1 tbs sugar
- 1 tbs soy sauce
- 1 tbs mirin
- ¾ cup water
Instructions
- Peel and shred ginger.Keep the peel to pre-boiling the liver.
- Cut chicken liver into bite-size, removing the excess fat.Rinse under cold running water, gently rubbing the liver.The blood is stuck inside the vein, gently push to remove it.Soak in freshwater for 5 to 10 mins to remove unwanted smell.※Preparing is the most crucial part in the recipe.If your rinsing is not enough, the liver tastes not good.
- Preboil the liver with the ginger skin in the water to remove the gamy smell.Cook until the liver turns whitish, then drain.
- Rinse the liver and the pot, and put the liver back in.Add in 1 tbs sugar, soy sauce and mirin.Add in 3/4 cup of water and cook on medium-low heat for 10 mins.
- You can serve as it is, but I want to add some vegetables.Peel and cut daikon radish into bite-size, and then pre-boil it with rice rinsing water.Rice rinsing water makes your daikon soft and sweet.Cook 10 mins until the daikon looks translucent.Drain and rinse the daikon and add to the pot.
- To add more natural sweetness, add in roughly chopped onion.Cook 10 more mins and it's done!Let it cool to room temperature before you eat, if have time.While cooling, the taste soaked into the ingredients and makes it delicious!
- Re-heat just before serving.
Liver is not a food for everyone, due to the unique texture and strong smell.
But if you cook well, it’s going to be a nice and nutritious dish.
Last but not least, oyster and shiitake stir fry.
Stir-fried Shiitake and canned oyster
Equipment
- frying pan
Ingredients
- 150 g Shiitake mushroom
- 1 can smoked oysters
- 1 tbs olive oil
- 1 tbs chopped scallion
Instructions
- Shiitake has been sundry for 1 hour and, it's loaded with vitamin D.Cut caps into strips, shred the stem.Chop scallion into small pieces.
- Heat the pan on medium-high, cook Shiitake mushroom until wilted.
- Add in canned smoke oyster, stir quickly.Add in chopped scallion.It's the most powerful side dish to keep your immune system high.
Shiitake has been sundry for 1 hour and, it’s loaded with vitamin D.
I am going to cook with canned smoked oyster to make the most powerful side dish to keep your immune system high.
What I like the most about stir-fry is so quick and easy, and yet delicious!