Fasting zinc needs based on your age and sex

When fasting, the body's immune system tends to decline due to a lack of food and drink intake. This means that the essential nutrients in the body are not fulfilled so that you are easily tired and have no energy. Apart from vitamins, the body also needs various important minerals such as zinc to help maintain endurance during fasting. So that the body does not get sick easily, how much zinc needs to be fulfilled during fasting? Here's the explanation.

This is the importance of zinc intake during fasting

Have you ever felt your body become weak, lackluster, or get sick easily during the fasting month? If so, it means that your immune system is down. This is because your diet changes. From those who are accustomed to eating regularly and snacking free, during fasting you can only eat at dawn and after breaking the fast. As a result, the body can lack vitamins and minerals which have an impact on decreasing endurance.

Well, this is where zinc intake plays an important role as a mineral needed by the body. Together with vitamin C, zinc serves to strengthen the immune system so that the body doesn't get sick easily. This is because zinc intake encourages T lymphocytes, which are white blood cells to fight various infections in the body. In addition to making the body healthier, zinc also plays a role in breaking down carbohydrates so that the body does not become weak when fasting.

If you become more likely to catch colds or coughs when fasting, that means you need zinc to cure it. According to a study published in the Open Respiratory Medicine Journal, zinc intake is beneficial for reducing the severity of flu symptoms as well as speeding up the healing process. Thus, you can fast in a healthier and more comfortable way.

Fasting zinc requirements based on age and sex

The need for zinc during fasting is generally the same as on ordinary days. It's just that you need to adjust your diet as well as possible so that your zinc needs during fasting are still fulfilled even though you can only eat at dawn and breaking the fast.

Just like other vitamins and minerals, zinc needs vary according to age and gender. If you have started training your little one to fast from the age of 7-9 years, then the need for zinc in children that must be met is 11 milligrams (mg) per day.

Starting from the age of 10 years and over, the amount of zinc needs is seen based on age and sex. For more details, let's look at the details of the amount of zinc required according to the Nutritional Adequacy Rate set by the Indonesian Ministry of Health through the Minister of Health Regulation No. 75 of 2013 as follows:

Zinc requirements in men

Age 10-12 years: 14 mg per day
Age 13-15 years: 18 mg per day
Age 16-18 years: 17 mg per day
Ages 19-45 years: 13 mg per day
Age 46 years and over: 13 mg per day

Zinc needs in women

Age 10-12 years: 13 mg per day
Age 13-15 years: 16 mg per day
Age 16-18 years: 14 mg per day
Ages 19-45 years: 10 mg per day
Age 46 years and over: 10 mg per day

Various sources of zinc are good for consumption during fasting

In fact, any zinc intake that enters the body will not be stored for a long time and will soon be wasted along with other substances. This is why you need to maintain the zinc needs in the body so that it is still fulfilled through the intake of foods rich in zinc.

There are many food sources that are rich in zinc. Various food sources that have high zinc levels are oysters, nuts, red meat, fish, whole grains, and yogurt.

Because zinc needs tend to be low, it shouldn't be difficult for you to meet your daily zinc needs. For example, every 85 grams of red meat contains 7 mg of zinc. If you are a 25 year old woman who needs 10 mg of zinc every day, this means that you are meeting more than half of your daily zinc needs by eating only red meat.

To perfect it, you can add 85 grams of nuts as a snack that contains 3 mg of zinc. Even though it looks easy, you still need to pay attention to your diet as best as possible so that there is no excess or deficiency of zinc in the body.

If necessary, fill your zinc needs by drinking Redoxon. Redoxon contains a combination of vitamin C and zinc (double action formula) which can help maintain your immune system while meeting the nutrients you need during fasting. Don't forget to always read the rules of use before drinking Redoxon, OK!