An oft-quoted observation states that Ramadan is more about consumption of food than abstinence in today's times. The dawn to dusk fast causes mild hypoglycemia (low blood sugar) and dehydration, which can cause weakness, headaches, lack of concentration, tiredness or lethargy, and intense cravings for fatty, sweet, or salty foods.
It is vital that we pay attention to the food with which we break the fast (Iftaar) and the pre-dawn meal (Suhoor) so that we consume what benefits us, satisfies our appetite and thirst, and provides us with the energy we require to get through everyday activities and acts of worship without feeling exhausted.
Here are some foods traditionally eaten during Ramadan and their health benefits:
Dates
Prophet Muhammad said: “Break your fast with dates, or else with water, for it is pure.” [Abu Daawood and At-Tirmithi]
Breaking the fast with dates is the practice of the Prophet . Dates replenish the body’s low sugar levels with glucose, which is the primary form of sugar used by the body and the brain.
Dates are fat-free and a rich source of fruit sugars and glucose. They are also a good source of fiber, which regulates digestion and prevents indigestion. Dates are also a good source of potassium, a mineral essential for water balance. The Prophet Muhammad used to eat an odd number of dates, and thus, one doesn't have to consume a lot of dates to enjoy their benefits.
Water
The main component of the human body is water. Just as the body needs sugar after a long fast, it also needs fluid to rehydrate itself so that it can function properly. Water not just rehydrates the body and quenches thirst, it naturally cleans impurities and toxins in the blood. The recommended intake of water for a normal healthy adult is 8 to 10 glasses of water, excluding water from the digestion of foods (i.e., fruits and vegetables).
It is recommended that the fasting person make up this intake between Iftaar and Suhoor, by drinking small amounts of water at regular intervals. This will prevent sudden bloating and allow gradual hydration of the body before the next fast.
Although caffeinated beverages such as coffee and tea appear to quench one’s thirst, stimulate the mind and prevents headaches, they should be taken in moderation because they are diuretics that promote water loss. Too much caffeine can cause nervousness and anxiety, so it’s a good idea to restrict oneself to two or three cups and to wean oneself off these stimulants in the months preceding Ramadan.
Milk
Milk is also a good source of lactose, which is broken down into glucose in the body. Milk is also a good source of calcium, phosphorus, and potassium. However, drinking milk in the form of thick shakes, ice creams, custards or sugary sherbets may supply unwanted calories, and milk may cause cramping and intestinal discomfort in people with lactose intolerance. It is better to consume live culture yogurt (the equivalent of milk) or buttermilk.
Fresh fruits and fruit juices
Fruits provide important vitamins and minerals such as Vitamin C, potassium, and folate, they are a good source of fluid and fiber. The natural sugar in fruits (fructose) is broken down into glucose in the body and their relatively higher fiber content slows the release of sugar in the body. Fresh fruit juices provide the same vitamins, mineral and fructose, and refresh and replenish a fasting person's energy resources quickly. However, artificially sweetened fruit juices or those with synthetic flavors and colors are best avoided, since they may cause fatigue associated with excess sugar intake.
Nuts
Almonds, pistachios, pecans, cashews, and walnuts are a calorie-dense source of protein, iron, Vitamin F, and essential fatty acids. However, due to their high proportion of calories, it is bests not to over-indulge in them. Nuts are usually used to garnish traditional sweets or served salted, both of which are not healthy choices since they may exacerbate health problems in people prone to or suffering from diabetes or high blood pressure. One serving of nuts (e.g., 12 almonds, 24 pistachios) is enough to meet the body's daily needs and it is preferable to have them raw.