Sahur menu choices that contain high zinc and vitamin C

When fasting, you are required to refrain from eating and drinking for 13 hours a day. During that time, the body's functions will change, one of which is a decrease in the immune system. The body needs vitamins and minerals such as vitamin C and zinc to keep the body strong and healthy during fasting for a whole month. You can get vitamin and zinc intake in the foods you consume during fasting, such as at dawn. The sahur menu that contains lots of vitamin C and zinc can help you maintain a strong immune system while fasting.

The function of vitamin C and zinc for the body

The function of vitamin C

Vitamin C is a water-soluble vitamin. Vitamin C is needed for tissue growth and repair in all parts of your body. Vitamin C is used to:

Strengthens body immunity.
Heals wounds and forms scar tissue.
Repair and maintain healthy bones and teeth.
Helps absorption of iron.
As a good antioxidant to prevent free radicals that can cause chronic disease.

Zinc function

Zinc is an essential mineral that the body needs to stay healthy, because it can maintain a healthy immune system. Zinc is found in all cells in your body, namely in cell division, cell growth, wound healing, and carbohydrates.

Zinc is also needed for the sense of smell and taste, as well as to increase the work of insulin.

Consuming vitamin C and zinc during fasting

Some people may feel weak and lackluster while fasting. If that happens to you, this may be a sign that your immune system is down. Changes in timing and eating patterns while fasting can be the cause.

During fasting, you can only eat twice, namely at dawn and breaking the fast. So you will only get nutritional intake only at that time. Therefore, use this time to meet the nutritional needs of the body during fasting.

Inadequate intake of nutrients during fasting can cause the body to experience nutritional deficiencies and ultimately lead to a decline in the immune system.

To avoid this, you can consume sources of vitamin C and zinc which can strengthen your immune system. So that you can fast while staying strong and not susceptible to disease.

The suhoor menu is rich in vitamin C and zinc

Vitamin C can be found in several fruits and vegetables. Fruits high in vitamin C include cantaloupe, oranges, kiwi, mango, papaya, pineapple, berries (strawberries and raspberries), tomatoes, peppers, peppers, and watermelon. Vegetables that are rich in vitamin C include broccoli, cabbage, cauliflower, spinach, potatoes, and pumpkin.

Meanwhile, zinc in animal protein is a good food source. Beef and chicken contain more zinc than fish. Other food sources that contain zinc are almonds, almonds, cereals and oatmeal that have been added with zinc.

Adding these food sources to your sahur menu can help meet your intake of vitamin C and zinc during fasting. That way, you can fast smoothly and powerfully for a whole month.

Here are some suhoor menus that are high in vitamin C and zinc that you can apply at home.