Recommended Intake of Vitamin C&D during the Pandemic

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JAKARTA – Vitamins, especially C and D, are in the spotlight during the current COVID-19 pandemic because of their ability to help maintain the immune system. Especially in the current transition period, both of them are also part of nutritional intake that cannot be ignored.

“Yes, it does have an effect (on the body’s immune system). Vitamin C and D have been recommended by the Ministry of Health of the Republic of Indonesia to be given to people who are positively infected with the COVID-19 virus,” said a clinical nutrition specialist at Pondok Indah Hospital – Puri Indah, Raissa. Edwina Djuanda told ANTARA recently.

In terms of the amount of intake needed, between each person can be different, one of which is adjusted by weight. According to Raissa, in general people who are underweight or smaller need smaller doses of vitamins. However, it is also determined by each person’s health condition, for example whether he has a deficiency or deficiency of certain vitamins or not, age, area of ​​residence and sun exposure (especially vitamin D).

Even so, according to the Healthline page, the recommended amount of vitamin C intake for adults and children 4 years and over is more than 60 mg per day. Meanwhile, for vitamin D per day, most healthy people need 10-20 micrograms (400-800 IU). But you still need to consult a doctor.

Regarding the prevention of COVID-19, health experts as reported by the WebMD page recommend the intake of 200 mg of vitamin C daily, while for vitamin D around 10-25 micrograms (400-1000 IU) per day.

Sources of vitamins and proper exercise

You can get vitamins C and D from food. Vitamin C, for example, can be obtained from guava, kiwi, oranges, chilies, peppers, broccoli, spinach. While vitamin D can be obtained from eggs, fish, milk / fortified food ingredients and mushrooms. The source of vitamin D can also come from sunlight.

In processing foods that contain these two vitamins, Raissa suggests a steaming method to maintain their vitamin content. In addition, you should pay attention to the cooking time and temperature.

“Do not cook food sources for too long. Pay attention to the cooking temperature, not too high, and the food should not be heated repeatedly,” he said. Especially for vitamin C, because it is water soluble, eat soup or soup from these food sources.

If you eat fruit, eat it as soon as you cut it or if you make a part of it infused water or juice, you should consume it a maximum of 2 hours at room temperature. Then, what about vitamin C and D supplements? According to Raissa, to be sure, you should consult a doctor because this is related to the health condition of each person, including their weight.

News Source: BETWEEN.

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