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Strengthen your Immunity

Even if you are vaccinated or awaiting the vaccine or have decided not to be vaccinated, must be reinforcing your immunity is a must in order to not have a contradiction or mild infection, scientists and doctors have confirmed that Zinc and Vitamin D can help alleviate the infection. not lethal or in many cases avoid it. Here I share Links and their Tips 😷🙏☘


Vitamin D3 and Zinc: Can They Fight COVID-19?
Several studies have looked at the impact of vitamin D and zinc on COVID-19. Based on several publications and studies, vitamin D seems to be the “most promising” supplement for COVID-19 protection. Many studies have showed the link between vitamin D deficiency and COVID-19.
According to the Mayo Clinic, vitamin D deficiency is particularly common among Hispanic and black people, two groups who have been disproportionately affected by COVID-19. Vitamin D deficiency is also more common in people who are older, and those who are obese or have high blood pressure. Again, these factors also increase the risk of severe COVID-19 symptoms.
A summary of evidence on Vitamin D versus COVID-19 from stated 95% of the studies to date report positive effects (11 of 19 are statistically significant in isolation).
Sufficiency studies show a strong association between vitamin D sufficiency and outcomes. Meta-analysis of the 42 sufficiency studies shows an estimated reduction of 54%.
Co-Nutrients Reduce Your Vitamin D Requirement
You can minimize your vitamin D requirement by making sure you’re also getting enough magnesium. Magnesium is required for the conversion of vitamin D into its active form and research has confirmed higher magnesium intake helps reduce your risk of vitamin D deficiency by activating more of it.
Vitamin K2 is another important cofactor, and taking both magnesium and vitamin K2 can lower your vitamin D requirement.
Eggs (44 IU per egg), along with fortified foods including milk and some cereals are excellent sources.
Do take note that you can also get good amounts of vitamins C and D, zinc and other essential vitamins and minerals from a basic multivitamin. If you are taking a multivitamin, your D-vitamin needs may be covered, but be careful not to let the total exceed 4,000 IU or 100 mcg.
To maintain healthy levels, only 400 to 800 IU (15 to 20 mcg) of vitamin D is required daily, but, to boost low levels, higher doses, such as 2,000 IU daily, are used and are generally safe.
A group of researchers from the US, UK, Netherlands and New Zealand, said that the RDA of vitamin D should be increased to 2,000 IU and vitamin C to 200 mg in their review published in Nutrients 2020.

Vitamin D3 vs D2: What’s the Difference?
Vitamin D is more than just one vitamin. It’s a family of nutrients that shares similarities in chemical structure.
In your diet, the most commonly found members are vitamin D2 and D3. While both types help you meet your vitamin D requirements, they differ in a few important ways.
Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D.
The vitamin comes in two main forms:
Vitamin D2 (ergocalciferol)
Vitamin D3 (cholecalciferol)
The two forms of vitamin D differ depending on their food sources.
Vitamin D3 is only found in animal-sourced foods, whereas D2 mainly comes from plant sources and fortified foods.
Your skin makes vitamin D3 when it’s exposed to sunlight.
Vitamin D2 and D3 are also not equal when it comes to raising your vitamin D status.
Both are effectively absorbed into the bloodstream. However, the liver metabolizes them differently.
The liver metabolizes vitamin D2 into 25-hydroxyvitamin D2 and vitamin D3 into 25-hydroxyvitamin D3. These two compounds are collectively known as calcifediol.
Calcifediol is the main circulating form of vitamin D, and its blood levels reflect your body’s stores of this nutrient.
For this reason, your health care provider can estimate your vitamin D status by measuring your levels of calcifediol (Trusted Source).
However, vitamin D2 seems to yield less calcifediol than an equal amount of vitamin D3.
Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol (Trusted Source, Trusted Source).
Zinc and COVID-19?
Zinc has been shown in a lab study to inhibit regular coronavirus (not the current SARS-CoV-2) in a 2010 publication.
As of March 2021, there are 54 studies that have been launched to investigate the benefits of Zinc against COVID-19. You can review the status of these trials on
A retrospective observational study (Carlucci P, Sep 2020) compared zinc supplementation to no zinc supplementation in hospitalized patients with COVID-19 who received hydroxychloroquine and azithromycin from March 2 to April 5, 2020. A total of 932 patients were included in this analysis; 411 patients received zinc, and 521 did not. After adjusting for the time at which zinc sulphate was added to the protocol, an increased frequency of being discharged home and reduction in mortality or transfer to hospice among patients who did not require ICU level of care remained significant. This study provides the first in vivo evidence that zinc sulphate may play a role in therapeutic management for COVID-19.
Another study, a retrospective (Frontera et al) 3,473 COVID-19 hospitalized patients showed a 37% lower mortality with Hydroxychloroquine plus Zinc.
A study in Spain (Gonzalez, The Lancet preprint, Oct 2020) among people hospitalised with COVID-19 found that having very low blood levels of zinc was associated with more severe disease and higher mortality rates.
Foods that are high in zinc include oysters, crab, lobster, mussels, red meat, and poultry. Cereals are often fortified with zinc. Most multivitamin and nutritional supplements contain zinc.
Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc (PubMed).
Be aware that typical daily doses of zinc provided by zinc lozenges generally exceed tolerable upper limits for zinc, and for this reason, they should not be used for longer than about a week.
Excessive doses may interfere with copper absorption, which could negatively affect your immune system as it can cause copper deficiencies, blood disorders, impair the absorption of antibiotics and potentially permanent nerve damage or loss of smell.
The ideal dose for prevention while the COVID-19 risk is high is 40-100 mg/d, a portion of which comes from zinc lozenges to spread the zinc through the tissues of the nose, mouth and throat. It should be accompanied by at least 1 mg copper from food and supplements for every 15 mg zinc.
Zinc and Vitamin D3 are essential nutrients that you will need whether there is a pandemic or not. The most common confusion among the average consumers is the dosage.
Do take note that the dosages for micronutrients or vitamins are higher for ‘treatment’ as opposed to ‘maintenance or preventive’. This is probably due to higher demand of the body or the deficiency of the micronutrients are worse during a complicated viral infection. However, for ‘prevention or maintenance’, the dosages for zinc and vitamin D3 should be much lower.


Why do we need zinc in the body?
Although minerals are not needed in amounts that are as high as vitamins, they still play an important role in keeping you healthy. Zinc is a mineral that is needed in every cell in your body. It’s especially helpful for keeping your immune system healthy and properly functioning by fighting off bacteria and viruses that make you sick. Zinc is also needed for the production of DNA and protein. It plays an important role in the proper development and growth of infants. Lastly, zinc is needed to help heal wounds and keep your sense of taste and smell working at their best.
Research shows that zinc may be able to help you get through the common cold. According to one study, taking at least 75 mg of zinc within 24 hours of the onset of a cold reduces the symptoms of the cold in healthy people. Another study found that taking zinc lozenges reduced the duration of the common cold by 33 percent. One study even found that supplementing with zinc can help increase free testosterone in the body, which plays an important role in men’s health. Even women need to make sure they maintain their testosterone levels to keep their strength up.

What are the benefits of zinc on the body?
As mentioned above, zinc is needed in every cell of your body. This means that your cells and your body could not function without it. Specifically, zinc is needed to fuel the activity of over 100 different enzymes, which are messengers that carry out chemical reactions within the body. Zinc also boosts your immune system by activating T lymphocytes cells, which are needed to attack dangerous or cancerous cells in the body. Some research even shows that zinc plays a role in how neurons communicate with each other, which affects our memories and how we learn new things.
One study found that zinc was beneficial for treating diarrhoea. Researchers of the study indicated that taking a zinc pill for ten days effectively treated the condition and reduced the risk of future outbreaks from reoccurring. Topical zinc can be used to help treat wounds. This is because zinc plays a role in maintaining skin’s structure. One study found that topical applications of zinc to the skin promote wound healing by decreasing inflammation and bacterial growth. Additional research supports using zinc to also help treat acne through reduction of bacteria growth and inflammation.

  1. Spinach
    Spinach may not be the food with the most zinc in it, but it holds its own considering that it’s a plant source. It’s just one of the many vitamins and minerals that spinach is known for, and one more reason to eat it more often. Having a salad with spinach as the base is an easy way to start getting more zinc into your diet, especially when you top that salad with other foods that contain zinc.
  2. Beef
    Beef is a great way to increase your zinc levels because it contains so much of it in a very little serving. Some other foods on this list may have more zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds.
  3. Shrimp
    Shrimp serves as a good food for zinc intake, and also provides other benefits like being a high quality protein, and being low in calories. They are also a surprising source of antioxidants. Usually, it’s fruits and vegetables that get mentioned in a discussion of antioxidants, but shrimp have a pretty good sized dose of an antioxidant called astaxanthin that helps fight inflammation in the body, which can provide relief to anyone suffering from an inflammatory condition. F
  4. Kidney beans
    Kidney beans are a great plant-based source of zinc, which is good news for vegans and vegetarians looking to get their zinc requirements met. These beans are also helpful in maintaining healthy blood glucose levels, providing long-lasting energy, and keeping you feeling full for long periods without a subsequent crash. They can be eaten as a side dish by themselves or added to any entrée to boost fibre intake and add additional protein.
  5. Flax Seeds
    Flax seeds get a lot of attention because of their omega-3 and fibre content, but they are also a good source of zinc. Keep in mind that this is one food that you won’t be eating a mouthful at a time, but it can be used as part of a zinc-conscious eating plan to get your total numbers up. They can be sprinkled on just about anything for added nutrition.
  6. Pumpkin Seeds
    Chances are you’re not eating enough pumpkin seeds. If you save these as an annual October treat only, then it’s time to start getting them into your system throughout the year. They’re not only remarkably high in zinc, but they provide other benefits to the body like vitamin E, omega-3s, and keeping your blood sugar levels looking good. They also help reduce inflammation, thanks to their high antioxidant properties.
  7. Oysters
    A three-ounce serving size of cooked oysters contains a whopping 74 mg of zinc, which is about 493 percent of your daily recommended intake. So you could eat oysters once a week or so in addition to other foods on this list to make sure you’re getting your zinc needs covered without worrying about taking a supplement.
  8. Watermelon seeds
    Here’s a seed that often gets spit out, and many times doesn’t even show up because the watermelon is seedless. But if you dry watermelon seeds, and even toast them, they can be a wonderful source of zinc, as well as other good things for the body, like protein, magnesium, healthy fats, and a host of B vitamins. This makes them a great snack to consider, since most of us are not in the habit of eating them.
  9. Garlic
    Garlic has a long list of health benefits, not the least of which is that it provides a respectable amount of zinc. Granted, it’s not going to be able to take a big chunk out of your zinc requirements for the day when used in cooking, but it can contribute and add to the day’s total. Garlic also has cleansing properties, and has long been linked to anti-cancer effects and a healthier heart.
  10. Lima Beans
    Mom says to eat your lima beans! Turns out she was onto something, and lima beans put up pretty good numbers in the zinc column. Remember not to go overboard with any one food, and shoot for a variety of different foods to meet your needs. Lima beans help the body in a number of ways including adding more fibre, protein, folate, iron and magnesium to your diet.
  11. Peanuts
    Peanuts can be used as a snack to hold you over between meals, and they also provide plenty of zinc to help the cause. Consider eating peanut butter if you don’t like the crunchiness of whole peanuts. If you buy an organic variety the only ingredient should be organic peanuts, and therefore it’s just like eating it in whole form, but you don’t have the crunch unless you buy the crunchy version.
  12. Egg Yolks
    The yolks of eggs specifically are a good source of zinc. The whites, not so much, which is why you’re missing out on a lot if you only opt for egg whites. Egg yolks contain all of the vitamins that are in an egg as well, so by eating the yolk you may be getting more fat but you’re also getting vitamins A, E, D and K, as well as additional amounts of minerals, which more than make up for any potential drawbacks. A one-cup serving of egg yolks contains 5.6 mg of zinc or 37 percent of your daily recommended intake.
  13. Turkey
    Turkey doesn’t show up quite as much as chicken and is typically reserved for sandwiches throughout the year, and in whole form during the holiday. But no matter how you consume it, or how often, it’s going to provide you with a good zinc dose without piling on the fat and calories, opt for roasted turkey breast and avoid the extra sodium and nitrates that cold cuts contain.
  14. Salmon
    Salmon often ranks on lists of the healthiest foods you can eat, and for good reason. It’s high in omega-3s and is an excellent source of protein, which is why it can help out dieters across a wide range of different diet strategies. It may not be a zinc powerhouse like some of the other foods listed here, but it can serve to help add to your total daily intake, which is the overall goal.
  15. Lobster
    Lobster may only get eaten on special occasions because of its pricings, but when you do eat it you’re getting a big boost of zinc without a lot of calories being added to the bottom line. Of course, lobster often gets dunked in melted butter, but that butter should be clarified making it ghee, a healthier form of butter that is free of the impurities that ordinary butter contains.
  16. Pork
    A three ounce serving of pork chop contains 2.9 mg of zinc or 19 percent of your daily recommended intake. Look for pork that is organic and raised without the use of antibiotics or hormones to avoided exposure to added chemicals.
  17. Dark Chocolate
    As if you needed any additional reasons to eat chocolate, here’s one more. You’re getting quite a bit of zinc in chocolate, and if you keep it raw, you’re also getting a good source of antioxidants. Research shows that a 100 gram serving of unsweetened dark chocolate contains as much as 9.6 mg of zinc while cocoa powder has 6.8 mg.
  18. Chickpeas
    These might also be labelled garbanzo beans in the store, but it’s still the same thing. These are what is used in hummus, and is pretty much a staple in vegetarian cuisine because of its many healthy properties. Zinc would have to be one of them. You’re getting a good amount of it here, while keeping your calories down, and getting extra fibre, as well as protein. It’s a very well-rounded food that can help you feel full and give you additional vitamins and minerals.
  19. Beef Liver
    Beef liver gets it’s own spot on our list because it is so different than ordinary beef. It ranks higher in several categories than beef does, including having slightly higher levels of zinc. But it doesn’t stop there. It outdoes beef as well as a many foods typically thought of as being healthy in many things like potassium, magnesium, vitamin A and vitamin B-12.
  20. Brown Rice
    Brown rice is always a good substitute for white rice, because it has a lower Glycaemic Index score, has more potassium, more magnesium, more selenium, and fewer carbohydrates. We’ve seen higher zinc counts in other foods, but the likelihood of eating a 100 gram serving of brown rice is pretty doable.
  21. Peas
    Peas are one of those quintessential side dishes, and it’s pretty clear why. They taste good and provide a wide range of benefits like staving off cancer, providing energy, helping with anti-aging, and helping to regulate blood glucose levels. Turns out they’re also not too shabby in zinc content, and while they don’t provide a big chunk they can serve as a top contributor along with other foods found on this page.
  22. Sesame Seeds
    If the only time you think about sesame seeds is when they’re on a sesame seed bun, it’s time to re-introduce yourself to them. They’re packed with zinc, and while you likely won’t be eating large quantities of them, they can basically be sprinkled on just about any dish to add instant nutrition. Not only are they high in zinc, but they’re loaded with healthy polyunsaturated and monounsaturated fats.
  23. Lamb
    Lamb often gets overlooked on the meat scene because of its higher fat content, but in some countries around the world it is just as popular as beef. The zinc it contains is reason enough to start adding it to your menu rotation, and you can opt for cuts of lamb that are a bit leaner than others. Ask your butcher for lean cuts, or simply pick out ones that have less visible fat at the store. And also choose organic, grass-fed, and antibiotic free.
  24. Cashews
    These healthy nuts are sometimes avoided because of their high fat content. But much of their fat content is monounsaturated, a healthy fat. The zinc content in cashews is another reason to use this as a healthy snack that can tide you over between meals, or be used in a recipe to enhance flavour, replace dairy products in a vegan recipe, or add a bit of buttery crunchiness.
  25. Crab
    If love to eat crab legs, there’s good news. It’s relatively high in zinc and can help you meet your daily needs in this area. Crab is also a good source of protein, and doesn’t weigh you down with a lot of calories. It’s very low in fat, but you’ll want to watch out for the sodium levels, which can run rather high, leading to water retention and an increase in blood pressure.
  26. Mushrooms
    Regardless of which mushrooms you go with, there will likely be a good amount of zinc in them. Mushrooms are a great add-on to any meal, and they can flavour up a pizza or simply be cooked up and eaten as a side dish. They have a healthy assortment of vitamins and minerals, and several types of mushrooms have been shown to have anti-cancer benefits.

What is vitamin D, and why is it so important?
Your body creates vitamin D on its own after being exposed to sunlight. It helps the body absorb calcium, one of the main building blocks of bones. If you’re low on D, then you’re at increased risk for bone diseases like osteoporosis.
Evidence continues to mount that vitamin D also helps to regulate the immune system, lower blood pressure, protect against depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer.

The top vitamin D foods
In a recent nutrient survey, many respondents were rightfully concerned they weren’t getting enough D, with 22% actively looking for it in foods. But just 9% knew that salmon is a good natural source of the vitamin, and only 5% recognized fortified tofu as one, too.
1-Wild-caught fish
2-Beef or calf liver
3-Egg yolks
4-Canned fish
8-Almond milk
9-Pudding made with milk
10-Orange juice
11-Breakfast cereals
12-Fortified tofu


Medicinal vitamins are not always good for our health, it is preferable to eat foods rich in vitamins, water and exercise. Take care of your immunity ❤

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