Before fasting for a full month, the need for vitamin C and zinc is needed to maintain the body's immune system in carrying out daily activities. This preparation is also very important to deal with Ramadan fasting with maintained stamina.
To support the preparation for welcoming Ramadan fasting, Muslims who practice fasting need good nutrition. The reason, poor nutrition can cause reduced immunity, vulnerable to illness, impaired physical and mental development, and decreased productivity. The nutrients the body needs are carbohydrates, proteins, fats, vitamins and minerals. Various nutrients can we get by eating healthy foods such as vegetables to fruits. Vitamin supplements can also help complete your nutritional needs.
One of the nutrients needed to prepare for fasting is vitamin C and zinc. Vitamin C is the most effective nutrition to protect the immune system, prevent cardiovascular disease, pregnancy problems, eye diseases, to skin problems. Vitamin C helps protect body cells, maintain bone health, and increase the absorption of iron by the body from various food sources. Vitamin C is also one of the antioxidants that can protect from damage caused by free radicals, as well as toxic chemicals and pollutants such as cigarette smoke.
While zinc is needed by the body to help the body's growth process, maintain health, and enhance the immune system or body immunity. The combination of these two nutrients is very good for warding off symptoms of nutritional deficiencies such as fatigue, weakness, drowsiness, constipation, dizziness, to dehydration, which is usually experienced by people who are fasting. Moreover, a good immune system can certainly prevent you from suffering from diseases that can interfere with fasting.
Sources of Vitamin C and Zinc intake
You can get Vitamin C and zinc by consuming fruits and vegetables. Some fruits that contain vitamin C include oranges, guavas, kiwi, melons, strawberries, papayas, mangoes, and pineapples. While vegetables that contain vitamin C include cabbage, broccoli, sweet potatoes, cauliflower, and red peppers. As for foods that contain lots of zinc include oysters, crabs, lobsters, chicken, beef, beans, mushrooms, oats, cereals, milk, and yogurt.
You can also get Vitamin C and zinc by taking supplements. Some multivitamin supplement products also offer the benefits of vitamin C and zinc in one tablet.
Tips for Healthy Running Fasting
In order for your fasting to run smoothly, here are some tips that can support the preparation of fasting and during your fasting.
- For those of you who have special conditions, such as pregnant women or diabetics, it is advisable to consult a doctor before deciding to fast.
- Increase your fluid intake before the fasting of Ramadan or during fasting. Water at dawn and breaking fast, and at night can be a good option to avoid you become dehydrated when fasting.
- Eat nutritious foods at dawn and break the fast or dinner, and complete nutrition intake to maintain your immune system. Avoid fast food and caffeine intake.
- Not only food intake, physical exercise such as exercise is also important to support good health before and during fasting. But when fasting, adjust the type of exercise to your condition, light exercise such as walking or jogging can be a good option.
Maintaining a balanced intake of vitamins and minerals is a good way to prepare the body for fasting for a month. If you can not meet the needs of the food and drinks consumed, additional vitamin and mineral supplements can be your choice to maintain a healthy body before fasting. Total physical preparation and endurance, of course, also need to be improved so that worship is not disrupted due to your declining health. Because all good things must begin with good preparation.
