During the fast of Ramadan, maintaining energy levels throughout the day is essential, especially when fasting. Incorporating fruits into your diet can provide a natural source of energy, essential nutrients, and hydration to keep you active and nourished. Here are some fruits that can help sustain energy levels during Ramadan:
1. Dates
Dates are a traditional food to break the fast due to their high sugar content, providing a quick source of energy. As per Saudi Journal of Biological Science, dates are also rich in fibre, potassium, magnesium, and antioxidants, making them a nutritious choice for sustained energy throughout the day.
Also read: Empowering Health: Managing Diabetes and Hypertension During Ramadan
2. Bananas
Eating bananas during Ramadan comes with a lot of health benefits, as bananas are packed with carbohydrates, natural sugars, and potassium, making them an excellent choice for replenishing energy levels and preventing muscle cramps during fasting periods.
3. Oranges
Oranges are high in vitamin C, which can help boost immunity and combat fatigue. They also contain natural sugars and electrolytes, making them a refreshing and energising fruit choice during Ramadan.
4. Apples
Apples are a good source of fibre, vitamins, and antioxidants, providing steady energy release throughout the day. The natural sugars in apples can help satisfy hunger and keep you feeling full for longer.
5. Watermelon
Watermelon has high water content, which helps keep you hydrated during fasting hours. It also contains natural sugars and electrolytes, making it an excellent choice for maintaining energy levels and preventing dehydration.
6. Grapes
Grapes are rich in carbohydrates and natural sugars, providing a quick energy boost when needed. They also contain antioxidants and hydrating properties, making them a suitable fruit choice for Ramadan.
7. Pineapple
Pineapple is packed with vitamins, minerals, and enzymes that aid digestion and support overall health. Its natural sweetness provides a quick energy boost, making it an ideal fruit to include in your Ramadan diet.
8. Berries
Berries such as strawberries, blueberries, and raspberries are low in calories but high in fibre, vitamins, and antioxidants. They provide sustained energy and help regulate blood sugar levels, making them a healthy choice for fasting periods.
9. Pears
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Pears are rich in dietary fibre, which helps promote satiety and regulate blood sugar levels. They also contain vitamins and minerals that support overall health and energy levels during Ramadan.
Also read: Ramadan 2024: Expert Lists Foods To Stay Hydrated During Non-Fasting Hours
10. Kiwi
Kiwi is a nutrient-dense fruit rich in vitamin C, potassium, and fibre. Its natural sugars provide a quick energy boost, while its high fibre content promotes digestion and sustained energy release.
A variety of fruits into your Ramadan diet can help provide essential nutrients, hydration, and sustained energy to keep you active and nourished throughout the fasting period. Including fruits in your Suhoor (pre-dawn meal) and Iftar (meal to break the fast) can help maintain energy levels, support digestion, and promote overall health during Ramadan. Remember to stay hydrated and eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to support your nutritional needs during fasting