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Top Healthy Food Items for Your Ramadan Diet

WASHINGTON — Ramadan is meant to refresh the soul and body, hence Muslims need to watch what to eat and focus on foods that benefit the body and keep it hydrated and energized throughout the holy month.

Nutritionists warn against eating fried food, especially at the Iftar, which will leave you feeling bloated. On the other hand, having an unhealthy Suhur keeps you thirsty throughout the daytime fasting hours.

One great meal for Iftar is fish as it’s high in protein, iron, vitamin D, and omega 3. Moreover, enjoying a fish dish can even improve your quality of sleep as it’s easy to digest.

Another good food is brown rice which is easily digestible, stimulates digestion and regulates your blood sugar levels as well. It’s rich in essential minerals such as phosphorus, zinc, and folate, which nurture your bones and gives you energy. That’s in addition to vitamins A, C, and E.

According to a report by Muslim Hands UK, a protein-packed suhur is essential to keep you going throughout the day. Thus, a good source of protein, vitamins A, D, E B6 and B12, calcium, iron, and zinc are eggs.

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Fresh vegetables in the various forms of salads are also one good meal you should depend on in Ramadan as it serves as a perfect light meal, full of protein and vitamins.

Fruits are advised to be consumed daily during Iftar and suhur, however, some fruits deserve special recognition and should be consumed more for their health benefits.

Watermelon, cantaloupe, honeydew, and cucumber are excellent fruits for fasting people. They are great sources of fibers and contain a big quantity of water to keep the body hydrated during the daytime fasting hours.

Bananas are rich in potassium, protein and dietary fiber. Potassium is important for maintaining bodily fluid levels. It also regulates the movement of nutrients and waste products in and out of cells. Bananas are also a great source of energy, helping to reduce stress, improve your mood and cure ulcers and heartburn.

Dates are also perfect fruits which provide you with vitamins, minerals, energy, sugar, and fiber. Despite their tiny sizes, dates fill you up longer than you would expect.

Consuming papaya during Ramadan is good for your health because it’s rich in fiber, low in calories, and sugar, improves digestion, 88% of its pulp contains water; thus it’s great for your hair and skin.