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How Vitamin D Prevents Infections and Symptoms of Coronavirus?


Vitamin D prevents infections from our body, especially to the respiratory system, which is vital not to get infected with the novel coronavirus. People with colds and flu can the symptoms of the COVID-19, but others show no signs. 

Vitamin D prevents other diseases, and we know its primary functions are to improve muscle and bone health. Fortification of foods is one of the scientific studies made around the world to make sure our body can prevent diseases. Cancers can occur with vitamin D deficiency.

According to some studies, successful trials have been made to prove that it prevents significant diseases to people. Also, it prevents infections from coming to respiratory systems.

For infants, calcium is important rather than adults. The nutrition intakes are based on age and should be adequate from preventing toxicity in our body. American researchers speak about sciences on this matter. Clinical academy and institute determine that a deficient amount of it can cause weakness and soft bones. The development of these conditions may come to rickets or osteoporosis.

But the professor of medicine university, evidence among participants with these conditions show improvement. Factors may reduce the progress if increased the nutrient for months. Individuals with the supplement products diet for months may have an effect on the liver. So the dose of intake can really have an effect on the absorption of nutrient content.

The bottom line of taking sufficient vitamin D is to have prevention of getting any Respiratory Illnesses and Diseases. Our body needs to be at its most robust immunity during this time. People taking this shows that foods with vitamin D, including fortified foods, can add nutrients to our body. You can also see its effects on your skin. It is responsible for melanin.


How can it stop coronavirus?

Known as the “sunshine” vitamin, it can protect our respiratory system from infections because the antimicrobial peptides increase. These peptides are natural antibiotic substances in the lungs. So boosting it will prevent viruses causing colds, flu, and of course, the COVID-19.

Based on the study conducted, people with daily consumption of foods rich in it prevents the risk of acute respiratory infection. It shows a higher reduction in the risk of lung cancer and other respiratory diseases in our body. Other than flu vaccines, people are taking supplements to lower the risk of deficiency.

Acute respiratory infections must be addressed because it is one of the major causes of global mortality and morbidity. So it is highly recommended that taking foods rich in it, as well as supplements, should be daily.

Additionally, its supplementation has been included in the advice of medical professionals to consider alternatives. The supplements are safe and inexpensive compared to respiratory infections due to the deficiency.

Importance of Vitamin D

There are lots of things that vitamin D prevents our body aside from respiratory infections. Here are the different things happening in our body.

Boost Immune System

While helping us to prevent infections, vitamin D regulates the immune system by stimulating natural antimicrobial peptide in immune cells. Which means, it is also present in your respiratory tract that can fight off viruses and bacteria causing infections and health problems.


It is also significant to increase the intake of it, especially during changing seasons like winter and summer. At this time, the changing weather has a substantial effect on our bodies. The immune system should be at its highest. Therefore, eating foods rich in it prevents viruses and bacteria from affecting your health.

What is the difference between vitamin D foods and fortified foods?

As I was saying earlier, there are fortified vitamin D foods. Fortified foods are designed to increase the intake of vitamins and minerals. For this, milk and orange juice can be intake.

Fortified foods are essential to support our bones as well. However; there are dangers that fortified foods contain artificial sweeteners and fats. So, reading food labels is essential to avoid getting diabetes and high blood sugar level in your body.

Yogurt and cereal are some of the fortified foods, but again make sure it has no added sugar or saturated fats. These ingredients will increase body fat. Also, make sure margarine should not include hydrogenated oils.

Foods Rich in Vitamin D Prevents Deficiency

Fortified foods are not only your choice for vitamin D sources. There are a variety of healthy foods that you can cook and enjoy. They provide nutrients that can boost the immune system.


Are we enjoying salmon for no reason? Well, you are wrong because salmon provides our body with lots of nutrients. Aside from protein and omega fatty acids, it is also rich in vitamin D. The fatty acids in salmon are responsible for delivering it in our blood to absorb by our body. The omega 3s keep our respiratory system, endocrine, and cardio in the best condition to function well. With this, our bodies can absorb high levels of it.


Swordfish-2eryhhAside from salmon, eating swordfish will give our body vitamin D to prevent respiratory infections. At least two servings of fish weekly can provide sufficient amounts of it. This is important for children and pregnant women. However, avoid a large meal of fish like this one because it can cause mercury contamination. So specific amounts of serving in our body will be enough to increase the immune system against viruses and colds.


Eating fish is the best way to have sufficient vitamin D. You can consider canned tuna as one of the sources. The good in canned tuna is an easy way of eating like mixing it in tuna salad and making a sandwich spread. Indeed, a good option, if you want to increase the consumption of it as long as the recommended value per day, is not forgotten.


Well, well, well, mushrooms are sometimes taken for granted, but this time, mushrooms are the star when it comes to eating foods rich in vitamin D. However, mushrooms depend on the amount of UV light absorbs by it. Make sure that the mushrooms you eat are safe and with labels where they produce. There are many ways to enjoy mushrooms, but not one of them is eating raw. Proper cooking and well-done preparation should do the trick in cooking mushrooms and enjoying its nutrients.

Sharing My Thoughts

Like other vitamins and minerals, vitamin D prevents different health problems from worsening or occurring. With the studies about the effects of it, high chances of reducing the risk of infections and diseases caused by viruses and bacteria can be avoided. However, there are times to consider the consumption of fortified foods and natural foods rich in it.

I have read that some association’s recommendations include controlled medicines for kidneys. You see, there are some potential risks. According to scientists, they examine the factor which limited and randomized potential for those who receive it.

There is a saying that prevention is better than cure. Still, prevention is cheaper than acquiring remedy because of negligence in our health and considering now that coronavirus has no vaccine, and all are susceptible to getting it.

Vitamin D Foods – Best Food Sources for Stronger Bones and Muscles


Vitamin D foods are what our body needs to have an adequate amount of calcium. And building calcium for our bones is essential as strong bones are what comprise our body’s strength!

Vitamin D foods are essential in keeping our bodies to have strong bones. It helps our bones not to be deficient in vitamin D. Deficiency in vitamin D is linked with Rickets disease.

Rickets disease is a condition where bone tissues do not mineralize, making our bones soft. It leads to skeletal deformities. Other health disorders concerning calcium deficiency are bone pain, muscle pain and fatigue.

So, eating vitamin D foods can prevent these health conditions. With vitamin D, the needed calcium is absorbed by our bones. More so, calcium prevents the release of parathyroid hormone. This hormone makes the bone-thin and brittle by incorporating the bone tissue.

Health Benefits

Other than bone strengthening, vitamin D foods can provide our body with many health benefits. One of these is keeping the function of our muscles that supports the bones. Also, it gives power to your immune system, making us resilient to diseases and other infections.

Some research shows that vitamin D prevents the risk of some cancers like colon, prostate, and breast. Also, it may contribute to the treatment of diabetes and heart-related diseases.

Also, vitamin D high foods can lead to a healthy pregnancy. According to studies, vitamin D gives nutrients to pregnant women and neurodevelopment for babies. It also provides an immune system for both the mother and baby.

One of vitamin D foods tasks is to combat depression, anxiety and stress. Vitamin D believes in countering the negative moods in our bodies. It increases hormones that affect our moods to become more pleasant and positive in many ways.

Moreover, since vitamin D high foods regulate calcium absorption, deficiency of vitamin D is associated with rheumatoid arthritis, according to a study from Oxford University. Therefore, vitamin D foods regulate pro-inflammatory cells, which create balance inflammation in our bodies. As a result, it will heal inflammation and infections to our bodies.

Vitamin D Recommended Intake per Day

With the benefits of vitamin D, it is of great importance to know the recommended daily intake. The amount of vitamin D is based on your age, and as we grow older, the consumption of vitamin D will increase. Support for bone health as we grow older will provide strength and prevent medical conditions related to bones.

The following are the daily recommended vitamin D intake.

Infants from 0 – 12 months will need 400 IU or 10 mcg. For ages 1 to 70 years old, 600 IU or 15 mcg is recommended, while those for 70 years past above will need 800 IU or 20 mcg.

For lactating or pregnant women of ages 14 to 50, 600 IU or 15 mcg will be the recommended daily intake of vitamin D.

What are vitamin D foods?

With that recommended amount of vitamin D in our body, where should we get it? What are the vitamin D foods that can provide us with the needed nutrients for our bones?

Not all healthy foods are an abundant source of vitamin D. Here is the vitamin D food list with promising results to your body.

Fish and Fish oil

One of the best sources of vitamin D is fish. And with regards to fish oil, you can never go wrong with it. One tablespoon of fish oil contains almost triple the daily recommended value of vitamin D in our body. It is suggested that those who have a deficiency in vitamin D.


You can have swordfish as your favorite dish if you want to have an adequate source of vitamin D; Take three ounces of swordfish that you can cook to have the recommended per day of vitamin D. Other than vitamin D, it also comes with vitamin B and other minerals.


Like swordfish, salmon is one of the vitamin D foods that can provide your daily recommended value of this vitamin. Just cook three ounces of salmon, and you will have what you need. Also, some vitamins like niacin and thiamin with omega-3 fatty acids are packed in salmon. Don’t forget selenium and phosphorus, as your much-needed minerals.


Also, Atlantic mackerel is a great vitamin D food source that complements to your daily recommended vitamin D. One fillet of mackerel can cover your needed vitamin D and B vitamins. Other minerals like selenium, phosphorus and magnesium can provide nutrients in your body.

Meat Organs (Liver)

Other than fish, beef liver covers a certain amount of vitamin D. It is suggested that if you eat three ounces of beef liver, you will have the recommended daily value of vitamin D. Aside from vitamin D, it provides B vitamins, which gives you more reason to include this in your vitamins D food list.


Fish and meat are not only vitamin D high foods. You can still have eggs that can substitute for those who have an allergy to fish. And eggs will be a great choice if you are not a fan of meat organs such as the beef liver. Other than vitamin D, eggs are an amazing source of other vitamins and minerals, which give your body more nutrients.


If you have no problem in your digestion like lactose intolerance, you can have one cup of milk for the daily recommended value of vitamin D. You can also get B vitamins, calcium and phosphorus. Make sure you are getting fortified milk.


Yogurt is also one of the vitamin D foods which provide nutrients for better bone development and strength. It is a dairy product that offers other nutrition like B vitamins and minerals. Look for Greek yogurt, no added sugar and additives to maintain a healthy and balanced diet.


Since we cannot have vitamin D from vegetables, you can enjoy its oils in the form of margarine. Margarine is not butter though it tastes like butter. And yes, fortified margarine is what you need to have vitamin D daily recommended value. Other than that, you can have vitamins A and E.


Enriched with vitamin D, fortified cereals are the choice of vegetarian people if they feel like having vitamin D deficient. Since it is packaged foods and processed in a way to include vitamins and minerals from fruits and vegetables, you need to read the labels. Make sure that ingredients can cover your needed nutrients like vitamin D.


Indeed, there are limited vitamin D foods for vegetarian people. And one of the vitamin D foods that they can have is cheddar cheese. A great source of vitamin A and B with other minerals, one cup of diced cheddar cheese, can give your daily value of this vitamin.

Orange Juice

Moreover, make sure you have a natural squeezed orange juice as a vitamin D food source. If you have a limited source of fresh orange, check the orange juice in supermarket shelves. Make sure to have vitamin D as one of its ingredients.

How to avoid vitamin D deficiency?

If you fail the recommended daily intake of vitamin D, over time, you can experience the deficiency symptoms. As we have mentioned earlier in this article, one common disease for vitamin D deficiency is the rickets disease. Well, to avoid more severe complications for vitamin D deficiency, such as osteoporosis, make sure you can do the following tips we prepared.

Include more vitamin D foods in your diet.

Vitamin D foods sources are fish, beef liver, eggs and other products like yogurt and cheese. There are only a limited source of vitamin D foods. So take your chance and include it in your daily meal plans.

Protect your kidneys.

Your kidneys are responsible for the conversion of vitamin D to calcitriol. Calcitriol is the active form of vitamin D, and a lack of calcitriol can lead to deficiency.

Make your digestion in good shape.

Like with other healthy foods, your digestive system is the key to the proper absorption of nutrients from the food we eat. For instance, vitamin D foods need to have an active form so that we can absorb it properly. Malabsorption can only lead to deficiency.

Reduce weight to have less fat.

Healthy body weight is needed to ensure the sufficiency of vitamin D in our body. Otherwise, the increase of fat cells in our blood can lessen the vitamin D in blood circulation.


What happens when you have too much vitamin D? Like other vitamins, if one has surpassed the recommended daily value of vitamins, it can lead to toxicity. If not treated right away, it will cause some irreversible health effects.

How do you know if you have an overdosage of vitamin D? Symptoms of overconsumption are weight loss, anorexia and heart arrhythmias. It can also damage our heart, blood vessels and kidneys if you have too much calcium in your blood.

Usually, what leads to the toxicity of vitamins in our body are the supplements that we are taking without the proper medical prescription. Then, an overdose of vitamin D in our body is not caused by vitamin D rich foods.

The goodness of vitamin D foods

And yes, vitamin D does not only come from what we eat or drink. One great source of vitamin D is sunlight. Our exposure to sunlight can give us vitamin D that our body needs. As the primary source of vitamin D, it increases levels of chemicals in our brain called dopamine and serotonin.

Another thing, when it comes to vitamin D foods, you cannot have an abundant source of naturally high contents of this vitamin. That is why we have vitamin D supplements that can provide additional vitamin D in our body. It is of great value that we have supplements like vitamin D foods. Otherwise, we will have a deficiency, which is not helpful.

However, vitamin D supplements are only recommended if you have a deficiency in this vitamin. Some causes of vitamin D deficiency are from age and medical conditions that affect the absorption of dietary fat. Celiac disease and Crohn’s disease are health conditions that lower the concentration of vitamin D.

But before taking any supplements, always check with your doctor what will be the best vitamin D supplement for you. Since there are two ends in the rope, you must be cautious between deficiency and overdosage, which can lead to toxicity. Make sure that you only have adequate amounts of vitamin D from the quality and healthy food sources of vitamin D. More so, follow the recommendations of your doctor that will determine how many dosages of vitamin D you need.

Self-medication to alleviate the deficiency of vitamin D or any vitamins is not recommended. Proper treatment and medication are still needed to prevent further health problems.

Is salmon good for you and your family’s health?


Is salmon good for you? Are there possible side effects? How can you avoid these without risking the benefits to your health?

Is salmon good for you? We know that it contains nutrients that will significantly benefit your health. Also, these nutrients provide anti-inflammatory and anti-oxidant to our body. But, are these enough for us to consider it as healthy food?

Eating salmon is a great way to keep our body healthy, especially our skin. It is considered as a superfood for our skin health because of the omega-3 fatty acids. Omega-3 fatty acids act as anti-inflammation for our skin that prevents the breakdown of collagen and elastin. Collagen and elastin maintain our skin’s youthful look.

Why Salmon's skin impact significantly on our health?

Aside from looking attractive, many consider the significant impact on our health for having youthful looking skin. Healthy skin will protect our body from illnesses and other health problems. It has natural oil to keep its moisture and to stay hydrated. So, how do we keep our skin’s natural oil? There are plenty of ways to keep the natural oil in our skin. You can use skincare products. But, eating it will make it possible.

When eating, it will make our skin looks healthy from inside and out. Aside from omega-3 fatty acids, it contains vitamin D. Vitamin D helps in the growth and repair of our skin cells. It increases our protection against free radicals. These free radicals cause illnesses, so keeping our body to its utmost protection is significant.

How to keep our body healthy by eating salmon? There are many recipes that you can learn in this article. But, before the recipes, first, we should know how to prepare it.

First, you have to select fresh salmon. How to choose fresh catch? Like other fishes, it has no stinky smell. Whole or uncut salmon should have bright and clear eyes. Its skin should be firm to touch with shiny and silvery color. If you want to have fresh cut salmon, look for the edges. It should not be discolored. The flesh should be bright and moist.

Preparing fresh fillet

If you went out and buy uncut whole salmon, here is your guide for making a fillet salmon. Fillet cuts can be used in many recipes. After you learn how to fillet it, you will then determine the recipes.

Get a chopping board and sharp knife with no curves and edges on its blade. If your fish is big, get a larger knife.

Place the fish on the chopping board and start scraping the scales of the fish. Then rinse it thoroughly and dry. Make sure no scales will be left on the fish.

Next thing you need to do is cutting it. Place your knife behind the collarbone. Start by cutting diagonally down towards the head. When you reach the head, turn the blade away from it. Cut along the backbone down to the tail. Turn over the fish and do the same on the other side.

The belly bones should be kept apart from the flesh of salmon. Place the blade of the knife beneath the bones to cut it away. Make sure the belly bones and the flesh are separated thoroughly. You don’t want to find fish bones in your fillet. Then get a pair of tweezers or small tongs to pin out remaining bones in the flesh. You can find this in the thick part of the fillet.

After putting away the belly bones and pinning out the remaining bones, you can choose whether to cut the skin away or include it in your recipes.

Is it right for you when cooked Salmon properly?

Is it right for you when cooked…properly?

Cooking salmon has many variations. You can try grilled, roasted, poached and pan-seared. But to maintain the nutrients, make sure that you prepare it in the right way. Otherwise, it will lose all its nutrients and get wasted.

So here’s what you need to know in cooking it perfectly. No one wants to ruin the most straightforward salmon recipes.

Its Skin is Good for You

The skin is one of the tastiest parts of the fish. Then there is no harm in keeping the salmon skin. Besides, it is right for you; it is the protective layer between the fish and the pan or grill. So, it’s best to start cooking with the skin at the bottom, touching the pan or skillet. Let the skin crisp up a little. In this way, sliding your spatula under the fish will be easier.

For poached or roast recipes, you can remove the skin. In these recipes, the skin will end up in gummy and unpleasant texture. But if you want to cook it, disregard it before eating.

SadsfvwefStop overcooking, know the doneness

The technique of frying salmon is to give more time in cooking the skin side of the fish. As you fry the skin side of your salmon, let the flesh turn into opaque white. If you can see it has this color, turn off the stove. Flip it over and let the residual heat of the pan cook its fleshy side.

Is salmon good for you when it’s medium-rare or medium cooked? Many will choose this doneness. It gives a satisfying flavor, and the flesh is tender and juicy. But if you want the traditional way of cooking it; you can poke the center of the fillet. Use a fork to do this and see how it turns to flaky pieces before serving. If you are cooking a thick fillet, use a chopstick or any thin piece of metal, probably a cake tester will do. Slide the metal or chopstick into its flesh. Then pull out the metal and see its temperature. If it’s cool or barely warm, it still needs more time cooking. When it feels hot, then it is ready to be served.

Aromatic slow-roasting with salmon and spices

A plain salmon may look sad, and you will need a side dish or spices to add a twist on its taste. Will aromatic spices do the trick with your salmon?  So, marinate it with fennel, chilies, citrus and herbs. Then slow roast your salmon. First, you need to set your oven at 275 degrees. Then, place the salmon inside the oven for about 30 minutes. Serve immediately to enjoy the aromatic taste of roast salmon.

Use flavor water for poached salmon

It’s a myth that you can poach salmon by using plain water. Adding flavor to it is a must! Then to make a flavorful poached salmon, add some lemon and garlic to plain water. You can also use dry white wine for a more aromatic taste.

Some delightful home-cooking salmon recipes

How do you keep its benefits when cooking it? Can you tell if the salmon is healthy for you after cooking? And the answer is yes! The health benefits will always be good for us if we know how to cook it properly. Here are some simple home-cooking recipes.

Salmon in Salt and Pepper

Prepare your salmon fillets, salt and pepper, butter, olive oil, lemon and a skillet. Place your skillet over medium-high flames. Pour some olive oil and a little butter. While waiting for the skillet to heat up, season your fillets with salt and pepper. Then place the skin side to your skillet. If you get a crispy skin, turn it over not more than 3 minutes. When done, get your fillet and place it in a dish. You can now drizzle it with some lemon to spike the flavor and aroma.

Oven + Skillet Salmon Fillet

Oven and skillet salmon fillet is the recipe for those who want to fry and bake it at the same time. Well, there’s no punishment from doing that. You will need an oven-proof skillet and butter or olive oil.

Make sure your oven is set to 275 degrees.

Place your salmon fillet in the skillet with butter and olive oil. Sizzle it for about three minutes. Then place in the oven and let it cook for about 20 minutes.

For final crisping, set the oven temp to 400 degrees F. Cook it about three to 10 minutes in the oven.

Healthy Poach Salmon

What makes salmon suitable for us are the natural fats in salmon or the omega-3 fatty acids. To maintain the natural oil, we can have poached salmon recipe. It is a fat-free cooking method.

You will need water, white wine or chicken stock. Add some pinch of salt, whole peppercorns and bay leaf but not too much of it. Simmer the sauce and slice the fish in. Cover the pan until the heat turned off. Let your fillet gently cooked for about 25 minutes. Then you can have one of the healthiest recipes.

Salmon in Parchment

When you love baking, this recipe is for you. Salmon in parchment is a cooking method in which you will use parchment or foil.

To cook, prepare the parchment or foil. Place the fillet in the foil or parchment, with seasonings and lemon slices for aromatic, flavorful taste. After you put all the flavors you need, close the parchment and put in the oven for baking. Set the temperature to 400 degrees F for about 12 to 15 minutes. Then you can enjoy the juiciness of this recipe.

Homemade Cured Salmon

Homemade cured salmon needs flavorful brine. Making your brine needs water, kosher salt and sugar. Prepare the fillets to ¼-inch thick. Soak it in brine for 3 minutes and pat the fish to dry. After you finished all the fillets, you can put it in the refrigerator to firm up the flesh. You can add some smoked salt or paprika to the brine for more smoked aroma. The secret to this recipe is the brine. Make your brine special; it will sink deep into its flesh.

SlmnftyaDWThe art of eating salmon for your health

Eating salmon in a healthy way like the recipes mentioned above will give a guilt-free feeling. Among the fishes, why choose salmon? Is it good for you?

The goodness of salmon is enjoyable when you know that you have purchased fresh. Fresh salmon should be eaten the same day. The most extended shelf life it has in the refrigerator is about 6 months only if it is vacuum-sealed.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually.

So eating salmon can make a change to your body without giving you a drastic meal plan. Enjoy healthy recipes without sacrificing your happiness. Life is good, so keep your lifestyle in good shape.


Salmon Fish Tasty yet Nutritious Recipes for People Caring about Heart


Salmon fish is one of the most nutritious and favorite foods around the world. There are lots of health benefits of this super food.

Salmon fish contains protein, omega-3 fatty acid, Vitamin B, Potassium, antioxidant, and lots of medicinal properties also.  It reduces the risk of heart disease to a patient who is suffering from heart diseases can enjoy the varied taste of Salmon without fearing the disease.

Regularly, I cook salmon for my family. I make sure to keep salmon to a meal at least once in a week. I try different recipes that are fun to cook also it brings changes in taste. Salmon can be a lifesaver when you are throwing a party at your house. Salmon dish is, of course, a showstopper. Also, people who have any heart disease are always afraid to go to someone’s house for a party as they will not get heart-healthy food. If you are inviting anyone who is suffering from heart disease you can surprise them with tasty and heart-healthy salmon fish.

Today, I will be sharing recipes made by Salmon which are not only tasty but also heart healthy.

Lemon Rosemary Salmon

Lemon Rosemary Salmon


  • 1 lemon,  sliced finely
  • 4 sprigs fresh rosemary
  • 2 salmon fillets, bones and skin removed
  • coarse salt to taste
  • 1 tablespoon olive oil


  • Preheat the oven to 400 degrees F.
  • Arrange half of the lemon slices in one layer in a baking dish.  Make another layer with 2 sprigs fresh rosemary. Arrange salmon fillets on the top of it. Add salt in Salmon. After that, coat the fillets with left behind rosemary sprigs. Place remaining lemon slices on the top of it.  Finally, add olive oil.
  • Bake 20 minutes in the preheated oven. Enjoy!

Baked Salmon Fillets Dijon

Baked Salmon Fillets Dijon


  • 4  salmon fillets
  • 3 tablespoons of mustard
  • salt and pepper
  • 1/4 cup breadcrumbs
  • 1/4 cup  melted butter


  • Preheat the oven to 400 degrees F. Take an aluminum foil and arrange it in a baking pan.
  • Keep the salmon fillets on the pan. Place a little layer of mustard on salmon fillets, and sprinkle salt and pepper to it. Add bread crumbs on the top and finally, add melted butter to it.
  • Bake it for 10 to 15 minutes. Ready to Eat!

Indeed, these recipes are finger licking yet heart healthy so why are you wasting times? Make these and don’t forget to share these recipes with others.