During Ramadan, muslims fast from dawn till sunset throughout the month. In this month, they refrain from drinking and eating. All across the globe, muslims break their fast every day at sunset with the meal known as Iftar and then eat until the pre-dawn meal called Suhoor. Social interactions and physical states change during this month, which eventually end up affecting people’s physical health. That being said, muslims also have positive effects on their health during fasting; however, they need to follow a well-balanced diet to maintain the immunity and strength of the body while fasting.
How Does Fasting Affect The Body?
When the consumption of drinks and food is reduced due to the long fasting hours, our body utilises its stored carbohydrates and fats to give us energy, once all the calories from the eaten foods are consumed. The body is not capable of holding water for the kidneys to retain as much water as possible. Most of the people fasting during Ramadan go through mild dehydration, eventually causing exhaustion, headaches, and reduced concentration, depending on the duration and the weather during the day. However, according to studies, fasting is eventually beneficial for the body and comes with multiple health benefits when energy levels are maintained through a well-balanced diet full of fruits and vegetables and enough fluids to keep the body hydrated.
Benefits Of Fruits And Vegetables During Fasting:
To eat is mandatory, but to consume the right thing is the real art. As we all know, Muslims across the globe celebrate Ramadan during the ninth month of the Islamic calendar and enjoy the essence of prayer, fasting, community, and reflection. During this month, fasting is performed from dawn to sunset.
The pre-dawn meal is called as Suhoor, and the meal after sunset is known as Iftar. Given below are specific suggestions for the fruits and vegetables that you must consume during these two meals for a balanced diet. Loaded with fibre, fruits and vegetables are essential during fasting as they help in preventing constipation and give a feeling of fullness. Many fruits and vegetables are also rich in minerals, vitamins, and phytochemicals, which are essential for good health.
Options for pre-Dawn meal:
It is advised to consume foods that energise your body and help you perform tasks throughout the day. Make sure to consume fruits and vegetables that have high water content, such as :
- Cucumber
- Beans
- Tomatoes
- Sweet melon
- Avocado
- Zucchini
- Grapes
- Apple
- Apricot
- Watermelon
- Plums
- Fresh juice
These fruits and vegetables are a must-have in your pre-dawn meal to maintain the nutritional balance of your body and help you move throughout the day.
Apart from the fruits and vegetables, many other foods given below, along with lentils, low-fat dairy products, and olives, must also be consumed during the period.
- Oats and cereals – Oat meals come with ample fibre, and your body needs a filling meal before sunrise. The soluble fibre in oats converts into gel in your stomach and delays digestion, eventually resulting in lower blood glucose and cholesterol. In addition, high fibre cereals are filled with minerals and vitamins, offering extra nutrients to give you the energy for the entire day.
- Milk and yoghurt – Dairy products are the optimal source of calcium and vitamins. You can prefer a date milkshake, or a yoghurt smoothie to stay hydrated and full all day. You can also add fruits and cereals for a wholesome meal.
Options for Iftar:
During this meal, muslims must consume food that is loaded with fibre to boost their digestion, along with lots of protein for the healthy functioning of their bodies.
- Dates
- Banana
- Blueberry
- Orange
- Yogurt
- Milk
- Cranberry juice
Given above are some of the must-have foods during your iftaar. Not only these, but you have many other options, such as:
- Fruits, vegetables and nuts- Fruits give your body natural sugars to maintain energy, along with vitamins and minerals. In addition, organic vegetables, such as lettuce and cucumbers, come with high fibre and offer hydrating properties, helping your body stay hydrated. It is also advised to consume nuts such as almonds, as they come with good fats and work wonders for the human body.
- Eggs- Full of proteins, high in nutrition and vitamin D, eggs can be consumed in multiple ways according to your taste buds. Soft-boiled or half-fried, the decision is yours.
Conclusion:
Ramadan is the month to prioritise spiritual growth and holistic well-being. With proper hydration, mindful eating, restorative sleep and gentle exercise, you can transform this holy month into a beautiful journey of mind and body renewal. Make sure to adopt balanced lifestyle habits and mindful nutrition in your diet for a transformation during this month.