In Ramadan, your body will experience various changes to adjust to your new diet. Yes, from those who initially eat regularly three or four times a day, now you are only allowed to eat only at dawn and after breaking the fast. As a result, you may feel weak during the day. Well, here is the importance of vitamin C to help maintain your immune system. How much need for vitamin C when fasting? Here are the details.
Importance of fasting vitamin C intake
Vitamin C is one of the important nutrients to maintain the immune system and function of organs during fasting. Because, vitamin C can protect all body cells and tissues such as muscles, skin, cornea, bones, and blood vessels from bacterial and viral infections. By consuming vitamin C, your body's muscles no longer feel weak and you don't get sick easily while fasting.
Not only that, vitamin C also functions as an antidote to free radicals that can trigger cancer growth. This is because vitamin C is rich in antioxidants which can prevent the growth of cancer cells, especially cancers that attack the mouth and digestive tract.
Vitamin C is also one of the water-soluble vitamins. This means that vitamin C will not be stored too long in the body and will be immediately wasted along with other substances when you urinate. So that the need for vitamin C is still fulfilled, fill it with food and drink sources of vitamin C that are good for the body.
Need for fasting vitamin C based on age and sex
The need for vitamin C during fasting is generally the same as for normal days. It's just that you need to manage your diet as well as possible so that the needs of vitamin C during fasting are fulfilled and not excessive.
The problem is, when fasting you might not eat three to four times a day as usual. As a result, the intake of vitamin C that you usually fulfill from lunch, snacks, or dinner may be limited only when breaking fast and dawn.
If you have started to train your child to fast from the age of 6 to 9 years, then the child's vitamin C needs that must be met is 45 milligrams (mg) per day. From the age of 10-12 years, the need for vitamin C for fasting children increases to 50 mg per day.
Over the age of 12, the need for vitamin C begins to be differentiated according to sex. Based on the Nutrition Adequacy Rate set by the Indonesian Ministry of Health through the Minister of Health Regulation No. 75 of 2013, this is the amount of vitamin C according to age and sex:
Daily vitamin C requirements for men
- Teenagers 13-15 years old : 75 mg per day
- Teenagers and adults 16-25 years old : 90 mg per day
- Adults 26-45 years old : 90 mg per day
- Adults 46 years or older or elderly : 90 mg per day
Daily vitamin C requirements for women
- Teenagers 13-15 years old : 65 mg per day
- Teenagers and adults 16-25 years : 75 mg per day
- Adults 26-45 years old : 75 mg per day
- Adults 46 years or older or elderly : 75 mg per day
Various sources of vitamin C that are well consumed during fasting
Withholding hunger and thirst after a day of fasting does not necessarily make you feel free to eat when it's time to break the fast. Even if you want to get enough vitamin C immediately, you still need to maintain vitamin C levels within normal limits so as not to harm the body.
You can get enough vitamin C from a variety of natural foods such as oranges, chili, spinach, broccoli, strawberries, and potatoes. Basically, these ingredients are very easy to help you meet your daily vitamin C needs while fasting.
Suppose you are a 26-year-old man who needs 90 mg of vitamin C every day. Well, this need can be fulfilled by eating one orange fruit containing 48 mg of vitamin C plus broccoli vegetables containing 39 mg of vitamin C.
If necessary, fulfill your vitamin C needs by drinking Redoxon. Redoxon contains a combination of vitamin C and zinc (double action formula) which can help maintain endurance while fulfilling the nutrients you need during fasting. Don't forget to always read the rules of use before drinking Redoxon!
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