When fasting, usually the body's immune system tends to decrease due to lack of food and drink intake. This means that essential nutrients in the body are not sufficient so you are easily tired and not energized. In addition to vitamins, the body also needs a variety of important minerals such as zinc to help maintain endurance during fasting. In order for the body to not get sick easily, how much need for zinc during fasting must be fulfilled? Here's the explanation.
This is the importance of zinc intake during fasting
Have you ever felt your body become weak, lackluster, or easy to get sick in the fasting month? If so, that means your immune system is declining. This is because your diet changes. From those who are accustomed to eating regularly and free to snack, during fasting you can only eat at dawn and after breaking the fast. As a result, the body can lack vitamins and minerals which have an effect on decreasing the body's resistance.
Well, here is the important role of zinc intake as one of the minerals needed by the body. Together with vitamin C, zinc functions to strengthen the immune system so that the body does not get sick easily. Because the intake of zinc encourages T lymphocytes, which is one of the white blood cells to fight various infections in the body. In addition to making the body healthier, zinc also plays a role in the breakdown of carbohydrates so that the body is not easily weakened when fasting.
If you become more susceptible to flu or cough while fasting, that means you need zinc to cure it. According to a study published in the Open Respiratory Medicine Journal, zinc intake is useful for reducing the severity of flu symptoms while speeding up the healing process. Thus, you can practice fasting more healthy and comfortable.
Needs for fasting zinc based on age and sex
The need for zinc 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 your zinc needs during fasting are fulfilled even though you can only eat at dawn and break fast.
Just like other vitamins and minerals, zinc needs vary according to age and sex. If you have started to train your child fasting since the age of 7-9 years, then the need for zinc in children that must be met is 11 milligrams (mg) per day.
From the age of 10 years and above, the number of zinc needs is seen based on age and sex. For more details, let's look at the details of the amount of zinc demand according to the Nutrition Adequacy Rate set by the Indonesian Ministry of Health through the Minister of Health Regulation No. 75 of the following 2013:
Zinc requirements for men
- 10-12 years old : 14 mg per day
- 13-15 years old : 18 mg per day
- Age 16-18 years : 17 mg per day
- Age 19-45 years old : 13 mg per day
- Age 46 years and over : 13 mg per day
Zinc requirements for women
- 10-12 years old : 13 mg per day
- 13-15 years old : 16 mg per day
- Age 16-18 years : 14 mg per day
- Ages 19-45 years old : 10 mg per day
- Age 46 years and over : 10 mg per day
Various sources of zinc that are well consumed during fasting
The fact is, every intake of zinc that enters the body will not be stored for a long time and will be immediately wasted along with other substances. This is why, you need to maintain zinc in your body so that it is fulfilled through the intake of foods rich in zinc.
There are many food sources that are rich in zinc. Various food sources that have high zinc levels are oysters, beans, red meat, fish, whole grains, and yogurt.
Because zinc needs tend to be small, it should not be difficult for you to meet your zinc needs every day. For example, every 85 grams of red meat contains 7 mg of zinc. If you are a 25-year-old woman who needs 10 mg of zinc every day, this means you have fulfilled more than half of your daily zinc needs just by eating red meat.
To perfect it, you can add 85 grams of beans as a snack containing 3 mg of zinc. Even though it looks easy, you still need to pay attention to your diet as well as possible so as not to overload or lack zinc in the body.
If necessary, fulfill your zinc 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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