Taking zinc and vitamin C in the right amounts not only helps to strengthen the immune system to work at its full potential, but also has a positive effect on other systems in the body. Zinc and vitamin C can generally be obtained from natural foods and supplements. However, you should eat a variety of nutritious foods so that your body receives all the nutrients it needs to be healthy and strong.

What are the benefits of taking zinc and vitamin C?

Zinc is an important mineral for the functioning of various systems in the body. It helps heal wounds, helps with normal blood clotting, helps strengthen the thyroid gland, enhances growth, helps maintain the integrity of the skin, helps the skin look healthy, สมัคร ufabet enhances the senses of taste and smell, and stimulates the body’s metabolic system and immune response.

The amount of vitamin C the body should receive per day, divided by age group

• Infants aged 0-6 months should receive 40 milligrams of vitamin C per day.
• Infants 7-12 months should receive 50 milligrams of vitamin C per day.
• Children aged 1-3 years should receive 15 milligrams of vitamin C per day.
• Children aged 4-8 years should get 25 milligrams of vitamin C per day.
• Children aged 9-13 years should get 45 milligrams of vitamin C per day.
• Girls aged 14-18 should get 65 milligrams of vitamin C per day.
• Boys aged 14-18 years should get 75 milligrams of vitamin C per day.
• Adult females aged 19 years and older should get 75 milligrams of vitamin C per day.
• Adult males aged 19 years and older should get 90 milligrams of vitamin C per day.
• Pregnant women should get 80-85 milligrams of vitamin C per day.
• Breastfeeding women should get 115-120 milligrams of vitamin C per day.
• Smokers should get more than 35 milligrams of vitamin C per day above the recommended amount for their age.

However, you should not consume too much vitamin C because it can cause the digestive system to work less, nausea, vomiting, stomachache, diarrhea, flatulence , fatigue, headache. In general, people aged 19 years and older should not consume more than 2,000 milligrams of vitamin C per day.

Foods with Zinc

Zinc is an essential mineral that the body cannot synthesize on its own. It must be obtained from foods such as red meat , poultry, fish, shrimp, crab, oysters, eggs, cow’s milk and dairy products, whole grains, kale, lettuce, mushrooms, and sesame seeds. However, each person’s body may have different abilities to absorb zinc from food. Vegetarians and vegans tend to get less zinc from food than those who consume protein from meat. This is because grains, vegetables, and legumes contain less zinc, which makes them more at risk of zinc deficiency.

Examples of foods rich in zinc (amount of zinc per 100 grams of food)

• Beef steak contains about 8.2 milligrams of zinc.
• Pumpkin seeds contain about 7.5 milligrams of zinc.
• Crab meat contains approximately 6.4 grams of zinc.
• Cheese contains about 3.55 grams of zinc.
• Almonds contain about 3.5 grams of zinc.
• Oatmeal contains about 2.35 grams of zinc.
• Chicken breast contains about 0.8 grams of zinc.

Foods with vitamin C

Vitamin C is a water-soluble vitamin that the body cannot synthesize on its own. Therefore, you should consume foods that are high in vitamin C, such as citrus fruits such as oranges, kiwis, lemons, grapefruits, cruciferous vegetables such as broccoli, cabbage, cauliflower, and other vegetables such as tomatoes, Chinese kale, and potatoes regularly to ensure that the body receives enough vitamin C to meet its needs. The amount of vitamin C in vegetables and fruits may change depending on environmental factors such as season, transportation, storage period, and if vegetables and fruits are heated, prepared, or preserved, it may also reduce the amount of vitamin C.

To get the most vitamin C from vegetables and fruits, they should be consumed fresh after washing thoroughly and making sure that there are no germs or chemical contamination.