When fasting, you are required to keep eating and drinking for 13 hours a day. In that time, the body's functions will experience changes, one of which is a decrease in the immune system. The body needs vitamins and minerals such as vitamin C and zinc to keep the body strong and healthy during the fasting month. You can get vitamin and zinc intake in foods that you consume during fasting, such as at dawn. Sahur menu which contains lots of vitamin C and zinc can help you maintain the strength of the immune system during fasting.
Function of vitamin C and zinc for the body
Function of vitamin C
Vitamin C is a water-soluble vitamin. Vitamin C is needed for tissue growth and repair in all parts of your body. Vitamin C is used for:
- Strengthens the body's immunity.
- Heals wounds and forms scar tissue.
- Improve and maintain healthy bones, and teeth.
- Helps absorb iron.
- As an antioxidant that is good for preventing free radicals that can cause chronic diseases.
Zinc is an important mineral that the body needs to stay healthy, because it can maintain the health of the immune system. Zinc is found in all cells in your body, namely in cell division, cell growth, wound healing, and carbohydrates.
Zinc is also needed for the sense of smell and taste, and increases insulin work.
Taking vitamin C and zinc during fasting
Some people may feel weak and not excited when fasting. If that happens to you, this might be a sign that your immune system is declining. Changes in time and diet when undergoing fasting can be the cause.
When fasting, you can only eat twice, that is, at dawn and breaking the fast. So you will only get nutritional intake only at that time. Therefore, this time is used to fulfill the body's nutritional needs during fasting.
Nutrition during fasting that is not sufficient can cause the body to experience nutritional deficiencies and eventually cause a decrease in the immune system.
To avoid this, you can consume sources of vitamin C and zinc which can strengthen your immune system. So you can undergo fasting by staying strong and not susceptible to disease.
Sahur menu which is rich in vitamin C and zinc
You can find Vitamin C in some fruits and vegetables. Fruits that contain high vitamin C include cantaloupe, oranges, kiwi, mango, papaya, pineapple, berries (strawberries and raspberries), tomatoes, peppers, peppers, and watermelons. Vegetables that are rich in vitamin C such as broccoli, cabbage, cauliflower, spinach, potatoes, and pumpkin.
While zinc in animal protein is a good source of food. Beef and chicken meat contain more zinc than fish. Other food sources containing zinc are almonds, almonds, cereals and oatmeal which have been added to zinc.
Adding these food sources to your sahur menu can help to provide enough vitamin C and zinc during fasting. That way, you can fast fast and smoothly for a full month.
Here are some menus that are high in vitamin C and zinc that you can apply at home.
- Oatmeal with additional fruits.
- Carrot soup, beans and cauliflower.
- Saute broccoli with paprika.
- Cereals and milk.
- Saute potatoes with coarse chili chunks as flavorings.
- Fruit salad.
Also, if needed you can take vitamin C and zinc supplements to help meet your nutritional needs, after eating sahur.
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