A Guide To Nutritious Choices: Eat With Purpose This Ramadan

By A. Kurniawan Ulung | 22, Feb, 2024
Eat With Purpose This Ramadan

During this blessed month, Muslims are served with a great opportunity for individuals to become better Muslims and human beings. Muslims fast every day throughout Ramadan from sunrise to sunset with the intention of becoming closer to Allah SWT. It also gave opportunities to strengthen the bond between Muslims, especially during the communal meals of suhoor (the pre-dawn meal) and iftar (breaking the fast), a precious time for spiritual meditation and community building.

Mindful eating is a key component of celebrating the spirit of Ramadan, where we try to get through our fasts as best as we can by consuming the best foods. Having said that, here are six food items that I would recommend you to eat during Ramadan not only because they are nutritious, but also because they are Prophet Muhammad's (SAW) favorites! Eating what the Prophet (SAW) loves is sunnah and thus, eating the following will undoubtedly give you great rewards on this earth and/or the hereafter.

Visit our Ramadan 2024 page for more Ramadan and Eid content!

halaltrip is now on telegram! get inspired: for the latest trends on travel & food! join our telegram group.


1. Barley: A Nutrient-Rich Superfood
Natural Barley

Image Credit: Bruno Kelzer on Unsplash  

The Prophet Muhammad (SAW) has recommended consuming and extolled barley for its healing properties, especially when it was prepared as soup. Due to its high fiber content, barley helps with weight control by reducing your feelings of hunger, and strengthens the immune system as it is packed with important vitamins, minerals, and plant components.

Eating barley can also lower cholesterol levels because it contains 'beta-glucans which reduce bad LDL cholesterol. Lastly, another benefit of consuming barley is that it can save you from the risk of diabetes. Due to its rich magnesium content, barley will lower your blood sugar levels and improve your insulin secretion at the same time! 


2. Figs: Heavenly Nutritious

Figs, which the Prophet Muhammad (SAW) regarded as fruits from heaven, have a delicious flavor and texture and are full in soluble fiber, natural sugars, and important minerals like magnesium and calcium, making them one of the nutritious fruits to fulfill your minimum vitamin intake. They are often the main ingredient used in cookies and fig bars. 

Because of their high fiber content, figs help with weight control by promoting satiety. Its high calcium content can strengthen bones and reduce your risk of osteoporosis. Last but not least, figs can also improve your digestive wellness because they have prebiotics that supports the pre-existing good bacteria in the gut. Making figs a great choice for Muslims to consume and prepare for their fast to get through the day.


3. Dates: Nature's Sweet Delightdates to enjoy

Image Credit: Masjid Pogung Dalangan on Unsplash

As one of Prophet Muhammad's (SAW) favorite fruit, dates have a special position in Islamic tradition. He even once said that a house without dates has no food. Dates, which are high in fiber, support healthy digestion and help control blood sugar levels, making them a staple with their nutrient-dense content.

Because of their high fructose content, dates are very sweet due to their high fructose level, which is a natural type of sugar in fruits. Henceforth, all the nutrients, antioxidants, and fiber found in dates make this dried fruit a far better choice than granulated white sugar if you are looking for a natural sweetener.


4. Grapes

Prophet Muhammad (SAW) once said that grapes can purify the blood, provide vigor and strengthen the kidneys. These blood-purifying and body-invigorating characteristics are actually true because they contain high levels of beneficial plant compounds - protein, fiber, and vitamins. According to research, one cup of grapes provides more than a quarter of the Reference Daily Intake (RDI) for vitamin K, a vitamin important for blood clotting and healthy bones.

Among other benefits, eating grapes has proven to reduce your risk of cancer. Research has shown that grape extracts can block the growth and spread of breast cancer cells. Another research said that eating 1 pound of grapes per day for two weeks can lower markers of colon cancer risk, a great addition to your diet. So load up on grapes the next time you go grocery shopping at the supermarket.


5. Honey: Nature's Healing Elixir and Medicinedripping honey rich in nutrition

Image Credit: Benyamin Bohlouli on Unsplash

Did you know that honey can be used as medicine? 

Beyond just being delicious, honey has strong therapeutic properties. Especially when combined with hot water, it may be very beneficial in treating conditions like diarrhea. It is also no secret that honey contains many other beneficial plant compounds. Honey, being strong in antioxidants, protects against high blood pressure, cancer, heart disease, and strokes.

Interestingly, ever since the era of ancient Egypt, honey is believed to have the power to heal wounds and burns. It can also be used to treat diabetic foot ulcers, which are known to lead to foot amputations. According to various kinds of research, the healing powers of honey come from its antibacterial and anti-inflammatory properties.


6. Melon: A Refreshing Treat Filled With Antioxidantfreshly cut melon

Image Credit: Elena Mozhvilo on Unsplash

The Prophet Muhammad (S.A.W) loved melon. And melon contains a high content of carotenoids - an element that is essential to prevent cancer and lower the risk of lung cancer. If consumed regularly, melon can kill cancer seeds in your body.

Melon, which the Prophet Muhammad (S.A.W.) loved, is a rich source of carotenoids, which are vital for heart health and the prevention of cancer. If consumed regularly, melon can kill cancer seeds in your body. In addition, melon can protect you from stroke or heart disease because it is rich in anticoagulants, which will smoothen the blood in the body.

Melon is also a good food choice if you're looking to lose weight with its wealth of vitamins and natural collagen and due to its low calories and does not contain any fat or cholesterol.Finally, if you have bad skin, melons can also improve your skin because it contains natural collagen. Its Vitamins A, B, and C can tone your skin too. Especially for those who have dry and rough skin, you can add eating melon to your skincare routine! Including melon in your diet can help you feel more energetic and well-rounded.


Final Words

Including these nutritious foods in your Ramadan meals is not only in line with Islamic customs but also provides your body with necessary nutrients that support health and energy throughout this holy month. This Ramadan, you may go on a journey of spiritual nourishment and overall well-being by adopting mindful eating practices and appreciating the abundance of nature.

A Jakarta-based journalist passionate about art and culture, human rights, lifestyle, environment, music and film. He is a former reporter of The Jakarta Post and Japanese newspaper The Asahi Shimbun.

Leave a comment