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Vitamin C: What Do You Need to Know?

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In these pandemic times, taking care of our health is more crucial than ever. Hence, it is important for us to eat a balanced diet on a daily basis consisting of all the necessary vitamins and nutrients.

One of my fondest memory as a child is my mother gave me the tablet vitamin C which tastes like candy as my daily supplements. And she always emphasized the importance of said vitamin for a child. But of course, it is important for all ages to have a good vitamin C intake.

Benefits Immune System & Beauty

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It strengthens the immune system by helping the white blood cells, which protects the body against infection. It also increases cardiovascular health, protection against respiratory diseases, cancer, prenatal health problems, and eye disease. With pollution and air-borne virus, a combination of Vitamin C & E might help reduce the asthmatic symptoms.

It is also known to be good for your skin as an essential part of the skin defense system. Vitamin C provides anti-oxidant which is highly beneficial in slowing down the aging process and strengthen skin barriers against pollutants.

The body needs vitamin C to produce collagen which is the main connective tissue in the muscle. Collagen is vital in the production of bones, cartilage, tendons, skin, cornea, ligaments, and blood vessels. People with low vitamin C might suffer from scurvy. Symptoms include tiredness, anemia, swollen joints, bleeding gums, and loose teeth.

Vitamin C foods

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Fruits and vegetables are the best sources of vitamin C. But heat and cooking can destroy the vitamin contents so try to eat them raw or reduce the cooking time for some vegetables.

It is advised to trade your teh tarik or coffee for fresh juice in the morning. Not that you can’t enjoy them at all but it is best to normalize the healthier practice. Here are some of the fruit and vegetables according to the Ministry of Health (MOH) that is high in vitamin C.

  • Guava
  • Papaya
  • Chinese broccoli (Kailan)
  • Chinese mustard (Sawi)
  • Broccoli
  • Longan
  • Pucuk gajus
  • Ulam raja

Taking salad is also a good substitute for stir-fried vegetables. Healthy food is not like what it was back in the day. You can easily find creative, simple, and delicious healthy recipes online to spice up your meal.

How much is TOO MUCH?

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Oral intake of vitamin C has a 70-90% absorption rate for 30-180mg per day. Adults age 19-64 need 40 mg of vitamin C per day. Vitamin C cannot be stored in the body so daily consumption is important. However, taking more than 3000mg per day might cause negative effects such as stomach pain, diarrhea, and flatulence.

Source: MOH Twitter, WebMD, Medical News Today

Health

Use These Healthy ‘Sahur’ Tips By A Certified Dietitian For Everyone To Practice

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When the holy month of Ramadan arrives, many people definitely cannot wait to finally go to the Ramadan bazaar to buy their favorite food. Well, it is not often to see this kind of situation because the food that got sold in the Ramadan bazaar is actually difficult to get on a normal day and some of them are very popular during this month alone. Because of that, many people decided to buy a lot of them to be eaten during break fast and some others also eat the food that they bought at that time and eat it during ‘sahur’.

This kind of attitude usually will make them feel tired so much faster because they did not take the right type of food or even did not take the right amount of food that they need during ‘sahur’. In fact, calories are usually less so the nutrients are taken less when fasting. Let us see the healthy ‘sahur’ tips that have been shared by Salsabila Aznan who is a certified dietitian on her own Twitter page.

1) Compulsory Intake Of Quarter Half Portion

Some may say that eating rice could make us becomes hungry even quicker. It is true if you only eat rice with egg, you will get hungry quickly. Make sure half of the plate is vegetables and not rice. Vegetable fiber helps to make you feel full longer when you are fasting.

2) Take Source Of Protein

Protein is also slow to digest. If you want to eat dates, add a glass of milk to get a minimum of protein and carbohydrates. If you eat rice, you can take fish, chicken, tofu, or even eggs.

3) Reduce Processed Foods

Avoid eating nuggets, sausages or even burgers during ‘sahur’. The one who loves to eat ‘budu’ and also ‘cencalok’, try to reduce the intake. Foods that are high in salt make you thirsty quickly.

4) Minimum 2 Glasses Of Water During Sahur

This is just a suggestion. You can drink more than 2 glasses of water if you want to. Make sure to drink enough water during ‘sahur’ so that you are energized during the day.

5) Variate ‘Sahur’ Every Day

Nutrients depend on the variety of food types. Don’t just take oats every ‘sahur’. Or salad every day. Diversify the intake of carbohydrates, proteins, and also vegetables.

Sources: Twitter Salsabila Aznan

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Johnson and Johnson Jab May Cause Unusual Blood Clotting

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BRUSSELS, April 21 – The European Medicine Agency (EMA) confirmed on Tuesday that there could be a link between Johnson & Johnson vaccines and very rare cases of blood clots, Anadolu Agency reported.

“A warning about unusual blood clots with low blood platelets should be added to the product information for COVID-19 Vaccine Janssen,” the EU regulator announced in a statement following the investigation of its safety committee.

But the EMA upheld its recommendation to use the jabs and confirmed that its benefits outweighed possible risks.

The investigation also concluded that “blood clots occurred mostly at unusual sites such as in veins in the brain (cerebral venous sinus thrombosis, CVST) and the abdomen (splanchnic vein thrombosis) and in arteries, together with low levels of blood platelets and sometimes bleeding.”

According to the EU agency, over seven million people received the product of the Johnson & Johnson pharmaceutical company and it caused serious blood clotting in eight cases.

The cases were very similar to the side effects of AstraZeneca’s coronavirus disease (COVID-19) vaccines.

In March, several European countries – including Sweden, Germany, France, Italy, Ireland, the Netherlands, Denmark, and Norway – suspended the use of AstraZeneca jabs for a while after blood clots were reported in some vaccinated people.

The EMA’s investigation also concluded on Apr. 7 that there could be a possible link between AstraZeneca vaccines and very rare cases of blood clots.

Similarly, the EU regulator upheld its recommendation on using the jabs since its benefits outweighed the risks.

Source: BERNAMA

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Health

(Video) TikTok’s Latest Food Trend, Have You Tried It?

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In this time of the pandemic, everyone is trying to practice a healthier lifestyle at home. There recently a new food trend circulating on TikTok that acts as a substitute for morning cereal.

Dubbed ‘nature’s cereal’ by its creator @natures_food it is a concoction of red berries, pomegranate seeds, blueberries, strawberries, and blackberries with coconut water.

@natures_foodnature’s cereal ##fruit ##fruits ##share

♬ original sound – 🥭Fruits & Leaves🍃

Picture: Google

Rather than sitting down to a bowl of sugar-laden breakfast cereal, the internet is going wild for this healthier alternative. To add more crunch, just add ice cubes.

@lizzoAnother s/o to @natures_food since y’all hoes can’t read lol AAAAAAND for the “unblended smoothie” hive — it’s not bussin Janelle 😏♬ Triple S – YN Jay & Louie Ray

The concept got a further boost from the singer Lizzo, which makes it gains more success.

Source: @natures_food, People, Lizzo

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