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Fasting has many health benefits, that have been confirmed over the centuries by both Muslim and non-Muslim scientists:

Fasting is an effective detoxification therapy. it allows the body to work on removing the toxins and other impurities, which developed during the whole year and from the unhealthy eating habits.

Fasting helps reduce weight and burns deposited fat.

Fasting also normalizes the digestive system.

Fasting can also clear many skin problems. This is because of the elimination of toxic materials from the body and generally cleansing the blood.

Fasting has advantages in getting rid of addictions and unhealthy habits like smoking, caffeine and alcohol.

If you do Ramadan right, you will gain all these health benefits, and you will improve your over all health. 

It is a sad fact that many Muslims consume more food is in Ramadan than all the other months, which ruins every health benefit gained from fasting. Consuming excess food at Iftar or Suhoor will create many health problems, and most importantly, this lifestyle contradicts the essential requirements for fasting and the spirit of Ramadan...

 

Allah SWT said in the Quraan “Eat and drink, but do not be excessive – indeed, He (Allah) does not love the excessive.†We are taught to eat small moderate meals, and this does not apply only in Ramadan, this rule should be applied for all months of the year.

 

So what can we do this Ramadan to  gain all these health benefits, and to follow the Quraan and profit Mohamed PBUH Sunna and advices? The answer is, keep it SIMPLE, and plan for your meals in advance! Let’s look at some ideas on planning for healthy meals in Ramadan.

 

SUHOOR

Suhoor is a very important meal during Ramadan, it is important to choose the kind of food that will give our bodies the necessary nutrients to get through the day. Make it a light Suhoor and have small amount of the following food:

Green salad with extra virgin olive oil.

Raw Almonds for energy.

Goat cheese, goat milk or goat yogurt.

Humus and Beans.

Whole Grains bread.

Fresh Fruits juice, 

Green juice.

Drink lots of Water.

 

IFTAR

1- Dates, It is Sunna of Prophet Muhammad, PBUH to break your fast on 3 Dates, I will share some of the health benefits of dates soon inshaa Allah.

2- Drink Water, and it even better if you add sea salt and lemon to your water. 

3- Fresh Fruits Juice, it is a great sources of energy and natural sugars.

4- Homemade Vegetable/Green Soup, green soup help maintain water and mineral balance in your body.  

 

DINNER

Your dinner should be well-balanced to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan. Your dinner should contain food from each food group, Fruits, Raw Vegetables, Quality meat, Fish, Good Fat and Good Carbohydrates.

 

70% of your meal should be Raw Vegetables and Fruits, which is water rich food, it have more nutrition, more minerals and vitamins. 

Vegetables: tomatoes, carrots, beets avocados, red peppers, cucumber, green paper, english cucumber, green onion, celery, lettuce, parsley, broccoli.

Leafy greens: kale, chard, swiss chard, spinach, collard green, mix green, and all dark green vegetables.

Vegetables sprouts, they are 10 to 30 times more nutritious than all vegetables: clover, wheat grass, sunflower greens, Mung Bean sprouts, Sunflower sprouts.

Whole Fruits: Apples, berries, oranges, bananas, grapes...

 

10% Protein: Quality meat or fish.

Buy meat from good and local source, shop for meats that are guaranteed to be from grain-fed, free-range animals which have not been given antibiotics or hormones. You may pay a little more for it, but trust me, you will save money in the long run with fewer trips to doctors.

Lamb, Goat meat, Salmon, Tuna and all see food are better choices, but don't buy Farm raised see food.

Beans are also a good source of protein, minerals, vitamins, and good source of dietary fiber, as well. 

 

10% Good Fats and Oils: 

Omega 3 fatty acid, You Can find it in almonds, walnuts, flex seeds, soy beans, salmon, tuna, olive oil, flax seed oil and fish oil.

 

10% Good Carbohydrates:

Carbohydrates are good source of energy, Whole Grains breads and pasta, Potatoes, nuts, seeds, beans.

 

Eating healthy is very easy and simple, you just need to practice it, and Ramadan is the best time to to that.

 

Badr Bakry

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