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Dr Carlinda Nekawaty, Combiphar Medical Expert, revealed that the simplest thing is to maintain endurance by paying attention to intake needs such as vitamins C and B which enter the body through food. “We recommend that you calculate or adjust the content of vitamins C and B that enter the body so that the intake is sufficient to meet the body’s needs,” he said when he was a speaker at the launch of Therabex, a vitamin supplement product produced by Combiphar, as well as a talk show on Sharing Healthy Ways to Meet Daily Vitamin Needs virtually some time ago. . (Read: Guidance is knowing the Truth)
According to Dr. Carlinda, by knowing the composition of the right vitamin requirements, the body can optimize the immune system so that health risks can be avoided. “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 mcg / day, and B12 – 2.4 mcg / day. For groups that are quite vulnerable, such as pregnant women and the elderly, they certainly have a higher need for vitamins, “he said.
Dr. Carlinda recommends consuming vitamin food sources every day. The best vitamin intake for endurance is natural and comes from vegetables and fruit with vitamins C and B. The need for vitamin C can be obtained from fruits and vegetables such as oranges, guava, papaya, tomatoes, carrots and spinach. While vitamin B complex comes from nuts, bananas, avocados, 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.
Then, he reminded to limit sugar consumption. Eating a diet high in glucose not only raises blood sugar, it also steals important micronutrients in the body. High blood sugar causes the absorption of vitamins such as vitamin C to be inhibited. In addition, essential minerals, such as calcium, magnesium, chromium, and zinc, are also more difficult for the body to absorb.
He continued, you should complete your vitamin intake needs with supplements. Healthy food consumed does not necessarily meet all the needs of vitamins, especially vitamins B and C. Take supplements with the right dose so that the body can work optimally to perform its functions. (Also read: Application Period for Featured Scholarships is Closed Today)
“Inaccurate composition and dosage, especially for pregnant women and the elderly, will pose a risk not only to endurance, but also to overall health. Lack of vitamins C and B will have the potential to cause anemia, heart disease, and a decreased immune system. If it is excessive, it can also cause the risk of diarrhea to kidney stones. Therefore, additional doses such as vitamin C are highly recommended not to exceed 500 mg, unless under doctor’s instructions, “said Dr. Carlinda.
It is known, deficiency of vitamins C and B will lead to anemia, heart disease, and a decreased immune system. However, if consumed in excess, it will cause the risk of diarrhea and even kidney stones. Therefore, additional doses such as vitamin C are strongly recommended not to exceed 500 mg, unless directed by a doctor.
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