Fasting during Ramadan can be an enriching spiritual experience, but it can also leave you feeling sluggish and low on energy. But don’t let fatigue disrupt your devotion!
By incorporating superfoods into your suhoor (pre-dawn meal) and iftar (evening meal), you can maintain your energy levels throughout the day.
G Sushma, clinical dietician, CARE Hospitals Banjara Hills Hyderabad, suggested eating these foods during the non-fasting hours to help you feel your best during Ramadan:
Dates are a traditional way to break your fast, and for good reason! Packed with natural sugars like fructose and glucose, they provide a quick and sustained energy boost. Dates are also a good source of potassium, an electrolyte that helps regulate muscle function and prevent fatigue.
Oats: The slow-release hcampion
Oats are a fantastic source of complex carbohydrates, which release energy slowly throughout the morning. This keeps you feeling full and focused for longer, preventing the dreaded energy crashes that can occur during a fast. Enjoy a bowl of oatmeal with nuts and seeds for a protein and fibre-rich suhoor.
3. Chia seeds: Tiny powerhouses
Chia seeds are rich in omega-3 fatty acids, fibre, and protein. When soaked in water or milk, they expand and create a gel-like consistency, which can help keep you hydrated and feeling full.
4. Berries: A burst of antioxidants
Berries are a delicious way to get a dose of vitamins, minerals, and antioxidants. These antioxidants help fight free radicals in the body, which can contribute to fatigue. Enjoy a bowl of fresh berries with yogurt or incorporate them into smoothies for a refreshing and energising pre-dawn meal.
Sweet potatoes: Source of energy
Sweet potatoes are rich in complex carbohydrates, fibre, and various vitamins. They have a lower glycaemic index, leading to a slower release of energy, which can be beneficial for sustaining energy levels throughout the day.
Spinach and dark leafy greens: Don’t skip the vegetables!
While they may not seem like energy boosters, dark leafy greens are essential for maintaining energy levels during Ramadan. They are packed with vitamins, minerals, and iron, all of which contribute to healthy blood flow and oxygen delivery to your cells, keeping you feeling energised. Include a serving of spinach, kale, or collard greens in your suhoor meal.
Yogurt with probiotics: Gut health for stamina
Probiotics, the good bacteria in yogurt, can improve gut health, which plays a vital role in overall well-being and energy levels. Choose plain yogurt and add your own toppings like berries, nuts, or seeds for a delicious and gut-friendly suhoor option.
Remember, staying hydrated is crucial during Ramadan. Drink plenty of water throughout the night after breaking your fast to prevent dehydration and fatigue. Herbal teas can also be a refreshing and hydrating way to replenish fluids.
By incorporating these superfoods into your suhoor and iftar meals, you can enjoy a more energetic and fulfilling Ramadan experience.
