Rekomendasi Vitamin yang Baik Diminum Saat Berpuasa

Rekomendasi Vitamin yang Baik Diminum Saat Berpuasa
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Kekurangan nutrisi mungkin terjadi selama berpuasa, khususnya jika pola makan Anda kurang sehat. Untuk itu, Anda perlu mengonsumsi suplemen agar kebutuhan asupan vitamin dan mineral bisa tercukupi.

 

Rekomendasi Vitamin Selama Berpuasa

Jika Anda mengonsumsi suplemen saat berpuasa, penting untuk mengetahui suplemen mana yang terbaik untuk diminum selama berpuasa. Berikut rekomendasinya:

Vitamin A

Vitamin A adalah nutrisi penting yang berperan dalam menjaga kesehatan mata, kulit, dan sistem kekebalan tubuh. Salah satu fungsi utama vitamin A adalah menjaga kesehatan selaput lendir dan jaringan epitel dalam tubuh, yang menjadi barisan pertama pertahanan tubuh terhadap infeksi dan penyakit.

Vitamin A juga membantu meningkatkan produksi sel darah putih, bagian penting dari sistem kekebalan tubuh. Sel darah putih membantu melawan infeksi dan penyakit dengan memproduksi antibodi dan menghilangkan patogen dari tubuh.

 

Vitamin B Kompleks

Vitamin B kompleks adalah kelompok vitamin yang memainkan peran penting bagi tubuh. Adapun jenis vitamin B kompleks, di antaranya:

  • B1 Tiamin
  • B2 Riboflavin
  • B3 Niasin
  • B5 Asam pantotenat
  • B6 Piridoksin
  • B7 Biotin
  • B9 Asam folat
  • B12 Kobalamin

Masing-masing vitamin B memiliki peran yang berbeda-beda. Namun, secara umum asupan vitamin B kompleks dapat membantu meningkatkan energi, meningkatkan fungsi saraf, meningkatkan produksi sel darah merah dan juga kesehatan kulit dan rambut.

 

Baca Juga: Apa yang Terjadi pada Tubuh Bila Kekurangan Vitamin B12?

 

Vitamin C

Mengonsumsi vitamin C selama berpuasa dapat memberikan beberapa manfaat bagi kesehatan Anda, di antaranya:

  • Meningkatkan kekebalan tubuh dengan adanya produksi sel darah putih yang dapat membantu melawan infeksi dan penyakit
  • Meningkatkan penyerapan zat besi sebagai nutrisi penting dalam menjaga kesehatan sel darah merah
  • Meningkatkan produksi kolagen yang menjadi protein penting dalam menjaga kesehatan kulit, rambut dan kuku
  • Membantu mengurangi stres dan meningkatkan suasana hati selama berpuasa
  • Meningkatkan fungsi kognitif termasuk memori dan konsentrasi sehingga dapat membantu menjaga fokus selama berpuasa

 

Vitamin D

Vitamin D tidak hanya baik untuk menjaga kesehatan tulang dan gigi. Vitamin D juga memiliki peran penting lain seperti mencegah peradangan dan juga meningkatkan kekebalan tubuh.

Selama berpuasa, tubuh Anda mungkin lebih rentan terhadap infeksi penyakit sehingga vitamin D salah satu vitamin yang baik untuk dikonsumsi.

 

Baca Juga: Vitamin D Bisa Membantu Menurunkan Berat Badan, Begini Caranya

 

Vitamin E

Vitamin E tidak hanya penting bagi penglihatan, reproduksi, kesehatan darah, otak dan kulit. Vitamin E memiliki sifat antioksidan yang dapat melindungi sel-sel tubuh dari efek radikal bebas.

Paparan radikal bebas meningkatkan risiko penyakit jantung, kanker dan penyakit lainnya. Mengonsumsi vitamin E sebagai tambahan suplemen saat sedang berpuasa memungkinkan manfaat antioksidan bagi tubuh.

 

Vitamin K

Vitamin K adalah kelompok vitamin yang dibutuhkan tubuh untuk membantu mempercepat penyembuhan luka dan berperan penting dalam proses pembekuan darah.

Selain itu, vitamin K memiliki manfaat penting lain, di antaranya:

  • Meningkatkan kesehatan tulang dan mencegah kerapuhan tulang
  • Mengurangi risiko kardiovaskular, termasuk tekanan darah tinggi dan penyakit jantung koroner
  • Membantu meningkatkan daya ingat dan konsentrasi selama berpuasa
  • Vitamin K juga membantu meningkatkan penyerapan kalsium dalam tubuh sehingga dapat menjaga kesehatan tulang dan gigi selama berpuasa

 

Berapa dosis vitamin yang perlu diminum selama berpuasa mungkin berbeda-beda setiap orang. Konsultasikan dengan dokter terkait dosis dan kapan waktu yang tepat untuk mengonsumsi vitamin. Anda bisa berkonsultasi dengan dokter ahli melalui aplikasi Ai Care yang bisa diunduh di ponsel Anda.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Minggu, 16 April 2023 | 02:15
Tags : vitamin pola makan tips puasa

Lauren Panoff, MPH, RD (2019). What Breaks a Fast? Foods, Drinks, and Supplements. Available from: https://www.healthline.com/nutrition/what-breaks-a-fast#fasting

Helen West, RD (2018). 6 Health Benefits of Vitamin A, Backed by Science. Available from: https://www.healthline.com/nutrition/vitamin-a-benefits

Better Health Channel. Vitamin B. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b

Kathleen M. Zelman, RD, LD, MPH (2022). The Benefits of Vitamin C. Available from: https://www.webmd.com/diet/features/the-benefits-of-vitamin-c

Megan Ware, RDN, LD (2023). What are the health benefits of vitamin D?. Available from: https://www.medicalnewstoday.com/articles/161618

Mayo Clinic (2020). Vitamin E. Available from: https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

NHS UK (2020). Vitamin K. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/

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