Before doing fasting activities for a whole month, The need for vitamin C and Zinc is needed to keep the body's immune system in check carry out daily activities. This preparation also very important to face Ramadan fasting with sustained stamina.
To support preparations for welcoming Ramadan fasting, Muslims who carry out fasting worship need good nutritional intake. The reason is, poor nutrition can cause reduced immunity, prone to illness, impaired physical and mental development, and decreased productivity. The nutrients that the body needs are carbohydrates, proteins, fats, vitamins and minerals. We can get a variety of these nutrients by eating healthy foods such as vegetables to fruits. Vitamin supplements can also help supplement your nutritional needs.
One of the nutrients needed to prepare for fasting is vitamin C and zinc. Vitamin C is the most effective nutrient for protecting the immune system, preventing cardiovascular disease, pregnancy problems, eye diseases, and skin problems. Vitamin C helps protect body cells, maintain healthy bones, and increase the body's absorption of iron from various food sources. Vitamin C is also an antioxidant that can protect against 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 improve 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 are usually experienced by fasting people. What's more, a good immune system can certainly prevent you from suffering from diseases that can interfere with fasting.
Source of Vitamin C and Zinc
You can get vitamin C and zinc by eating fruits and vegetables. Some fruits that contain vitamin C include oranges, guavas, kiwis, melons, strawberries, papayas, mangoes, and pineapples. While vegetables that contain vitamin C include cabbage, broccoli, sweet potatoes, cauliflower, and red peppers. The foods that contain lots of zinc include oysters, crab, lobster, chicken, beef, nuts, mushrooms, wheat, 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.
Healthy Tips for Fasting
In order for your fasting worship to run smoothly, here are some tips that can support fasting preparation and during your fasting worship.
- For those of you who have special conditions, such as pregnant women or people with diabetes, it is advisable to consult a doctor before deciding to fast.
- Increase fluid intake either before the fasting period of Ramadan or during fasting. Water at dawn and iftar, as well as at night can be a good option to prevent you from becoming dehydrated while fasting.
- Eat nutritious food at suhoor and iftar or dinner, and complete your nutritional 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 body health both 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 a full month of fasting. If you can't meet the needs of the food and drinks you consume, 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 start with good preparation.
