Maintaining intake of vitamins C and B is important for maintaining endurance
REPUBLIKA.CO.ID, JAKARTA – Among the various ways to maintain endurance, one of which is paying attention to intake needs vitamin which enter the body through food, especially vitamins C and B.
Medical Expert Combiphar, dr. Carlinda Nekawaty said that under normal conditions, the need for vitamin C in adults is 75-90 mg / day. Meanwhile, the average daily requirement for vitamin B is B1 – 1.2 mg / day, B2 – 1.3-1.6 mg / day, B3 – 12-15 mg / day, B5 – 5 mg / day, B6 – 1, 3 mg / day, B7 – 30 mcg / day, B9 – 400 micrograms / day, and B12 – 2.4 micrograms / day.
The number of needs for the two vitamins will be higher for vulnerable groups such as pregnant women and the elderly. In order for your daily vitamin needs to be fulfilled, Carlinda recommends that you consume vitamin food sources every day. Best vitamin intake for body endurance namely natural and derived from vegetables and fruit with vitamins C and B.
You can get vitamin C from fruits and vegetables such as oranges, guava, papaya, tomatoes, carrots and spinach. As for the vitamin B complex from nuts, banana, avocado, plus milk, eggs, meat and fish.
“To get the right vitamin composition, it is better if the dose of vegetables and fruit consumed is 48-95 grams per day,” said Carlinda.
In addition, limit your consumption of sugar. Consumption of foods high in glucose not only increases blood sugar but also steals important micronutrients from the body. High blood sugar causes the absorption of vitamins such as vitamin C to be inhibited. In addition, important minerals, such as calcium, magnesium, chromium, and zinc, are also more difficult for the body to absorb.
Next, complete the needs intake of vitamins with supplements if there is not enough from food. Take supplements with the right dosage so that the body can work optimally to perform its functions.
“Lack of vitamins C and B will potentially lead to anemia, heart disease, and decreased immune system. If excessive, can also cause risks ranging from diarrhea to kidney stones. Therefore, additional doses such as vitamin C, it is highly recommended not to exceed 500 mg unless on doctor’s instructions, “said Carlinda.
source: Between
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