When fasting, usually the immune system can decrease due to various changes in habits that occur at that time. From changes in diet to hours of sleep will affect the immune system. So, you must take vitamins that can increase endurance. If you are looking for the best vitamins to increase endurance, it turns out that these three vitamins are the answer. These vitamins can also be found easily anywhere. Already know what are the vitamins? Come see the following review.
What vitamins are effective in increasing the body's resistance when fasting?
Reported on the Cleveland Clinic website, Julia Zumpano, RD, LD a dietitian or nutritionist said that there are three main types of vitamins that strengthen the immune system, namely vitamin C, B6 and vitamin E.
1. Vitamin C
Vitamin C is one of the biggest components of the body's immune system. Vitamin C deficiency alone, can make people vulnerable to illness. Adequate intake of vitamin C is very necessary for the body because the body cannot produce or store this vitamin.
So that the body's strength is stronger, not only eating foods high in vitamin C but also foods that contain zinc can also protect the body from disease.
Yes, vitamin C and zinc are the right combination to increase endurance. During fasting, the body needs vitamin C as much as 75 milligrams for adult women and 90 milligrams for men. While zinc needs in one day are 10 milligrams for women and 13 milligrams for men.
In addition to vitamin C, vitamin B6 also includes vitamins that are important for immunity. Vitamin B6 plays a role in smooth biochemical reactions in the immune system.
Vitamin B6, like vitamin C, cannot be stored in the body. Therefore, the daily needs of vitamin B6 must be fulfilled properly. Because, if it is lacking the body is unable to produce vitamin B6, and helps smooth the work of the immune system.
The adult vitamin B6 requirement during fasting is the same as in previous days, which is around 1.3-1.7 milligrams per day.
Vitamin E is a powerful antioxidant that helps the body fight all infections that occur. In the body of antioxidants also helps protect cells from damage caused by free radicals.
Different from the previous 2 types of vitamins, vitamin E is a vitamin that can be stored in the body. Well, in one day your body needs 15 milligrams of vitamin E.
How can I get all these vitamins?
To increase endurance when fasting, don't bother, you can easily find vitamins C, B6 and E in various foods and supplemental supplements.
Vitamins can be obtained from food
- Beef liver
- Green vegetables
- Green leafy vegetables like spinach
- Vegetable oil (sunflower oil, corn oil)
- fortified food products (for example, cereals, packaged fruit juices, margarine, etc.
Vitamins can be obtained from supplements
Maintaining the intake of vitamins from healthy foods rich in vitamins C, B6 and E is indeed one of the effective ways to maintain immunity during fasting.
However, with shorter meal times when fasting, people are at greater risk of vitamin deficiencies. Therefore, if you are not sure you can meet the needs of the vitamin from direct food, supplements can be the choice.
So, you can choose supplements that contain vitamin C, B6, or vitamin E to increase endurance. To choose supplements during fasting don't forget to:
- Look at the labels on supplement packs, see what vitamins and minerals they contain. Look for what suits your needs. Choose vitamins with a variety of vitamins (multivitamins) compared to just one type of vitamin.
- Check the expiration date
- Also check the supplement ingredients to see if there are substances that cause allergic reactions or intolerance.
- Consult a doctor before starting to use supplements.
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