Contents:
- Medical Video: 8 Essential Tips To Workouts With Intermittent Fasting
- What vitamins are effective in increasing endurance when fasting?
- 1. Vitamin C
- Vitamin B6
- Vitamin E
- How can I get all these vitamins?
- Vitamins can be obtained from food
- Vitamins can be obtained from supplements
Medical Video: 8 Essential Tips To Workouts With Intermittent Fasting
When fasting, usually the immune system can decline 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 endurance when fasting?
Reported on the Cleveland Clinic website, Julia Zumpano, RD, LD, a dietitist 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 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 containing zinc are also able to protect the body from disease attacks.
Yes, vitamin C and zinc are the right blend 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.
Vitamin B6
Besides 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.
Adult vitamin B6 needs during fasting are the same as in previous days, which is around 1.3-1.7 milligrams per day.
Vitamin E
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 worry, you can easily find vitamins C, B6 and E in various food and supplement supplements.
Vitamins can be obtained from food
Vitamin C
- Orange
- Wine
- Orange
- Strawberry
- Paprika
- Spinach
- Broccoli
Vitamin B6
- Salmon
- Tuna fish
- Beef liver
- Potato
- Chicken
- Green vegetable
- Peas
Vitamin E
- Grains
- Green leafy vegetables like spinach
- Egg
- Nuts
- 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 your choice.
Therefore, you can choose supplements that contain vitamin C, B6, and vitamin E to increase endurance. To choose supplements during fasting don't forget to:
- Look at the label on the supplement pack, see what vitamins and minerals are contained in it. 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 basic ingredients of supplements to see whether there are substances that cause allergic reactions or intolerance.
- Consult a doctor before starting to use supplements.
