Vitamins- Director of Public Health at Harvard Medical School, said eating a vitamin-rich diet can help improve the immune system.
According to the United Nations Food and Agriculture Organization (FAO), you are advised to eat five servings of vegetables and fruit per day.
To increase endurance, there are several types of vitamins from intake that we need to consume regularly.
The following are recommendations for types of vitamins for you to consume to increase endurance:
Launching the Cleveland Clinic, vitamin C is a major immune system booster. Lack of vitamin C can make you susceptible to illness. Then, some intakes that contain lots of vitamin C include guava, oranges, strawberries, peppers, spinach, kale, and broccoli.
Getting enough vitamin C every day is important for health. The reason is, that our bodies cannot produce vitamin C independently.
As reported by The Healthy, the daily requirement of vitamin C for adult women is 75 milligrams.
Meanwhile, healthy adult men need 90 milligrams of vitamin C per day. According to studies, the daily dose of vitamin C taken by the body should not exceed 500 to 1,000 milligrams.
The good news is, to meet the need for vitamin C in these doses you can fulfill it from vegetables and fruits. Most people do not need to take vitamin C supplements unless there is a specific recommendation from a doctor.
Vitamin B6 is very important to support biochemical reactions in the immune system. In addition to immunity, vitamin B6 also plays a role in improving sleep cycles, appetite, and mood.
Vitamin B6 also plays a vital role in producing red blood cells. Although vitamin B6 deficiency is quite rare in people of childbearing age and children, many older people are deficient in this important substance. Some foods rich in vitamin B6 include chicken, salmon, tuna, whole grains, nuts, and leafy greens.
Vitamin E is a powerful antioxidant and can help the body fight infection. We can find Vitamin E in vegetable oils, nuts, seeds, fruits, and vegetables. Launching My Food Data, the highest source of vitamin E is sunflower seeds. Then, one handful of sunflower seeds contains 7.4 milligrams of vitamin E or can meet 49 percent of the daily dose of vitamin E. In 100 grams of sunflower seeds, the vitamin E content is 26.1 milligrams, equivalent to 174 percent of the recommended daily vitamin E requirement.
While fruits rich in vitamin E are fruit, avocado, tomato, pomegranate, pumpkin, kiwi, mango, papaya, and guava. Vegetables rich in vitamin E include corn, sweet potato asparagus, broccoli, and dark green leafy vegetables. Can meet the nutritional needs that are rich in antioxidants by routinely slipping intake containing vitamin E at every meal.
Vitamin D is useful for maintaining the immune system, digestion, blood circulation, and nerves. Then, According to the Indonesian Rheumatology Association, the daily vitamin D requirement you need depends on your age and risk factors. The average daily requirement of a person’s vitamin D is 600 IU-800 IU. The safe limit for vitamin D intake for adults is a maximum of 4,000 IU per day. Vitamin D intake of more than 10,000 IU per day, can cause kidney and tissue damage. One of the easiest ways to get vitamin D is by basking in the sun. No need to overdo it, just 10 minutes to 15 minutes per day.
In addition, you can also meet the need for vitamin D from food and drinks. Launching Healthline, salmon, sardines, egg yolks, milk, cereals, yogurt, and orange juice are a series of intakes that contain lots of vitamin D. In addition to consuming various types of vitamins to increase endurance above, you also need to maintain a healthy lifestyle for the sake of health. strong immunity.
Some of them are by exercising regularly, maintaining ideal body weight, getting enough sleep, minimizing stress, avoiding smoking, and washing hands regularly.