Contents:
- Medical Video: Body Mineral Fluctuations When Fasting
- What is zinc?
- Why does the body need zinc, especially during the fasting month?
- Where can this source of zinc be obtained?
- Work more optimally if together with vitamin C
- How much do you need zinc and vitamin C so you don't get sick easily when fasting?
Medical Video: Body Mineral Fluctuations When Fasting
Fasting in Ramadan is a precious moment for Muslims to worship. Certainly, many want to worship optimally during the fasting month. Therefore, the body must be healthy and be able to adapt well to any changes that occur in the fasting month. If not, instead of maximizing worship, this can actually disrupt your worship. To keep the body strong and healthy throughout the fasting month, zinc is a mineral which is one of the keys to your fasting success. Why does the body need zinc, especially when fasting? How many zinc requirements are needed?
What is zinc?
Zinc is a mineral that functions to maintain the immune system. Reported on the Medical News Today website, the human body needs zinc to activate a cell called T cells, which works by:
- Regulates and controls the immune system response in the body when there are pathogens (bacteria, or viruses) that attack.
- Attack cancer cells that interfere with healthy cells in the body.
According to the American Journal of Clincal Nutrition, when people experience zinc deficiency, their bodies are more susceptible to germs than people who have enough zinc in their bodies.
Therefore, the body should not get zinc deficiency, or you will be much easier to get sick. Not only makes you sick faster, zinc deficiency can make loss of appetite, interfere with growth in children, hair loss, and diarrhea.
Why does the body need zinc, especially during the fasting month?
When fasting, the body has less time to be able to eat and drink. All daily eating patterns will change.
This relatively little time to eat and drink can make the body more likely to lack nutrients. Moreover, if at the time of dawn and breaking the fast is not regulated by choosing the right food. If you have a lack of nutrients, your immune system will weaken.
Therefore, the presence of zinc is increasingly needed during the fasting month so that the body can adapt well to changes that occur during fasting.
With enough zinc in the body, the immune system will be strong. You don't get sick easily. Fasting can be carried out optimally without disturbances, such as easy flu, coughing, etc. that make you easy to weaken and not powerful.
Where can this source of zinc be obtained?
Zinc needs for your body can be fulfilled by eating food, such as:
- Oysters, this is the best source of zinc minerals.
- Beef, poultry, lobster, crab, cereal added with zinc. This food is a good source of zinc.
- Nuts, seeds, dark chocolate, whole wheat, milk and other processed products are added to zinc. These foods contain several zinc minerals but not as much as oysters or red meat.
Work more optimally if together with vitamin C
In addition to zinc, there are other micronutrients needed by the body namely vitamin C. Did you know that white blood cells that function as an immune defense contain vitamin C which is very high in its composition. The high vitamin C in white blood cells can protect healthy cells in the body against damage caused by attacks of bacteria or viruses.
Vitamin C also contains high antioxidants. These antioxidants have the ability to block damage caused by free radicals. Free radicals are made when the body breaks down food or when you are exposed to tobacco smoke, pollution, or radiation.
Therefore, vitamin C is also very much needed during Ramadan to make the body's defense stronger, just as the body needs zinc.
To meet the needs of vitamin C and zinc during fasting, you can get it from food and drinks when breaking the fast or sahur.
However, if you feel you cannot meet the needs of vitamin C and zinc, it's a good idea to take supplements. Supplements are able to meet the needs of vitamin C and zinc optimally during the short meal and drink you have.
How much do you need zinc and vitamin C so you don't get sick easily when fasting?
According to the Republic of Indonesia's Ministry of Health, zinc needs of adults per day, whether fasting or not, are as much as 13 milligrams for men and 10 milligrams for women. Whereas in one day, vitamin C is needed so as not to get sick easily by 90 milligrams for men and 75 milligrams for women.
