Healthy eating during Ramadan

RAMADAN  is the time set aside for Muslims all over the world to fast, pray and maintain a holy life. During these periods, observers abstain from food within specific hours of the day (between 5am in the morning till 7pm in the evening). However, It would be good practice while fasting, to keep, not just the mind but the body in top condition.

This is due to the fact that the during fasting, the body would undergo several metabolic and biological changes. This is why it is important to eat healthy during this period. Here are some suggestions:

Water: Hydration should be the key factor in this year’s Ramadan nutrition. Ramadan observers should be aware that it is essential to drink at least 2 litres of water per day to keep the body stabilised and effective.

Yoghurt: Yoghurt has strong medicinal properties which include ability to stimulate the immune system and kill bad bacteria which is a good thing if taken when breaking a fast.

Milk: Milk is rich in Calcium which helps in building strong, healthy bones and teeth. It also helps in building and repairing body tissue, which is highly required during fasting.

Orange is one of the most popular fruits in Nigeria. It is rich in vitamins and contains lots of mineral. It is known for its concentration of vitamin C which helps in body-building and fighting against infections which the body might be prone to during fasting.

Apples: Apples are one of the healthiest fruits and are rich in vitamins and minerals. Apples help regulate and stimulate blood sugar in the body.

Watermelon: when breaking your fast, the first fruit that should come to your mind is watermelon; it is not acidic, while being very rich in water content. It is also an energy-giving fruit. Watermelon has high water content which helps rehydrate the body quickly.

Banana

Banana is rich in vitamins. It is soft and is easily digested by the system. It also lowers blood pressure, and in turn, helps improve the condition of your heart.

Solid food

According to a Muslim cleric, Alhaji Olayinka Solahudeen, there is no special diet that is necessary during Ramadan, however, what is important is to maintain a normal and healthy diet while fasting and to eat in moderation.

“First of all, avoid taking heavy foods or large quantities of food so as not to over work the digestive system. Secondly, to keep fit and healthy, there is need to eat foods low in carbohydrate but with more protein and vegetables.

“Let your meal contain foods like fish such as mackerel, salmon, tilapia; chicken, vegetables like cabbage, cucumber, spinach also known as efo green, ugwu, and ewedu,’’ Alhaji Solahudeen added.

Another food that nitrifies the body during Ramadan fasting is beans. Beans are high in protein, fat free and contain more fiber than most other foods. The amount of protein in beans helps to build up lost tissue, something that could arise during fasting. You can make the beans into moi-moi or akara and eat it with pap.