Why must zinc needs be met, especially when fasting?

Fasting in the month of Ramadan is a precious moment for Muslims to worship. Of course, many want to worship the maximum during the fasting month. Therefore, the body must be healthy and able to adapt well to all the changes that occur during the fasting month. If not, instead of maximizing worship, this can actually interfere with your worship. To keep the body strong and healthy throughout the fasting month, zinc is a mineral that is one of the keys to a successful fasting. Why does the body need zinc, especially when fasting? How much zinc is needed?

What is zinc?

Zinc is a mineral that functions to maintain the immune system. Reported on the Medical News Today page, the human body needs zinc to activate a cell called T cell, which works by:

Regulate and control the response of the immune system in the body when pathogens (bacteria, or viruses) attack.
Attack cancer cells that interfere with healthy cells in the body.

According to the American Journal of Clincal Nutrition, when people have zinc deficiency, their bodies are more susceptible to germs than people who have enough zinc in their bodies.

Therefore, the body should not become deficient in zinc, or you will get sick much more easily. Not only does it make you sick faster, zinc deficiency can cause 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 small amount of time to eat and drink can make the body more prone to nutrient deficiencies. Moreover, if the time for sahur and iftar is not regulated by the selection of the right food. If you are deficient in 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 the changes that occur during fasting.

With sufficient zinc in the body, the immune system will be strong. You don't get sick easily. Fasting can be carried out optimally without any disturbance, such as catching colds, coughs, etc. that make you easily weak and weak.

Where can this zinc source be obtained?

You can fulfill zinc needs for the body by eating foods, such as:

Oysters, this is the best source of the mineral zinc.
Beef, poultry, lobster, crab, zinc-added cereals. This food ingredient is a fairly good source of zinc.
Nuts, seeds, dark chocolate, whole grains, milk and processed products with added zinc. This food ingredient contains several mineral zinc but not as much as oysters or red meat.

Work more optimally when together with vitamin C

Apart from zinc, there are other micronutrients needed by the body, namely vitamin C. Did you know that white blood cells that function as immune defense contain vitamin C which is very high in its composition. The high levels of vitamin C in white blood cells can protect healthy cells in the body against damage caused by bacteria or viruses.

Vitamin C also contains high antioxidants. These antioxidants have the ability to block free radical damage. Free radicals are created when the body breaks down food or when you are exposed to tobacco smoke, pollution, or radiation.

Therefore, vitamin C is also needed during the month of Ramadan to make the body's defenses 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 drink during breaking the fast or suhoor.

However, if you feel that you are not able to meet the needs of vitamin C and zinc, it is better to take supplements. Supplements are able to optimally meet the needs of vitamin C and zinc in the short meals and drinks you have.

How much zinc and vitamin C are needed so that you don't get sick easily during fasting?

According to the Indonesian Ministry of Health, the need for zinc for adults per day, whether it's fasting or not, is 13 milligrams for men and 10 milligrams for women. Meanwhile, in one day, the vitamin C needed so that you don't get sick easily is 90 milligrams for men and 75 milligrams for women.