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Understand the Need for Vitamin C and D during the Pandemic and the Transition Season

TEMPO.CO, JakartaVitaminespecially C and D, in the spotlight during the COVID-19 pandemic because of their ability to help maintain the immune system. Moreover, during this transition period, both of them also become part of nutritional intake that cannot be ignored.

“It simply came to our notice then. Vitamin C and D has indeed 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.

In terms of the amount of intake needed, between each person can be different. One of them is adjusted for 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, specifically. 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).

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

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 and fortified foods, 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 are eating fruit, eat it as soon as you cut it or if you are using it as part of 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 make sure you should consult a doctor because this is related to the health condition of each person, including body weight.

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