Proper nutrition during Ramadan
During Ramadan , most of people may ask about the proper nutrition and the eating habits of this month.
In this article we will first focus on he importance of nutrition and fasting in this period. Then we will explain about proper nutrition in Iftar and Sahar meal. In the following we will examine the useful vitamin and minerals for Ramadan. Finally we will talk about the role of using supplements for the body in Ramadan.
Fasting in Ramadan
The nutrition condition in Ramadan is different with other months of the year. Due to spending long hours hungry, we should pay more attention to our health diet . for taking care of physical health in Ramadan we need more vitamins and mineral than before. Therefore, consuming carbohydrates, sugars, proteins and fats alone is not enough in this month.
Vitamins and minerals in Ramadan
Dietary habits are changed during Ramadan and maybe some vitamins and minerals are less likely to be received. You should pay attention to having proper nutrition During Ramadan, because it can prevent many problems. People should consume healthy foods as much as possible in the Iftar and Sahar meals so that they can have enough energy during the day.
Proper nutrition for Iftar meal in Ramadan
people should avoid overeating in a short time. because it will be obesity cause. Instead, you should use light but calories full substances. You can use a high-energy source of glucose, such as dates and honey, with lukewarm water or light tea to break the fast. Consume sweets that are high in sugar and fat should be very sparingly. some of the healthy and light foods for Iftar are including: rice milk, bread and cheese and vegetables, porridge, low-fat soups and stews and halim.
Proper nutrition for Sahar meal in Ramadan
A very important meal in Ramadan is Sahar. This meal plays a very important role in preventing dehydration, weakness and fatigue by providing energy and nutrients. For the morning meal, consumption of substances rich in vitamins and minerals such as: vegetables and fruits is really helpful for body’s strengthen. In addition to eating salads with the main meal and low in salt and low in fat foods will lead to proper nutrition during Ramadan.
Useful Vitamins and minerals for fasting
Vitamin and minerals such as C, A, D, E, zinc and iodine, are useful for being strong in Ramadan. In the following we will talk about their importance for proper nutrition during this month.
Studies shows that, at the end of this month, fasting people are more likely to be deficient in vitamin C. a person’s body with vitamin C deficiency will be vulnerable due to this vitamin plays a very important role in strengthening the immune system. Fruits such as oranges and kiwis contain vitamin C. however, the vitamin C daily needs is 75 mg and excess part will release.
This vitamin, which contains beta-carotene, improves eye and corneal function. Therefore, taking this vitamin can help fasting people not to experience decreased visual function and weakened eyes. Consumption of sweet potatoes, spinach, milk, eggs, carrots and red radishes can provide vitamin A.
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Long hours of starvation may be associated with mood swings for some susceptible individuals. taking vitamin D and following a proper diet during Ramadan, you can prevent of these problems. This vitamin plays a key role in regulating a person’s mood due to its effect on the secretion of hormones such as dopamine and serotonin. substances such as cereals, eggs, milk and meat and also sunbathing are full of vitamin D.
Vitamin E is one of the most important vitamins for strengthening the immune system during this month. This powerful antioxidant can be found in vegetable oils such as sesame, corn and ganola and vegetables such as spinach, soy and potatoes. and also nuts contain this vitamin, which you can use as a healthy food between Iftar and Sahar.
Iodine is a mineral that is involved in thyroid function and maintaining the body’s cellular metabolism. Low intake of this important mineral can reduce thyroid function, increase fatigue, weight gain and constipation during fasting. Consumption of iodized salt in breakfast and in Iftar meal fish consumption can be a good solution to provide iodine during Ramadan.
another mineral that is important to consume in this month is zinc. This mineral helps the immune system to fight with viruses. It also affects the protein formation of cells. Therefore, its lack in the body causes a feeling of fatigue. You can get zinc by consuming red meat, beans, milk and fish during Iftar meal.
Supplements and proper nutrition in Ramadan
You can use supplements to have better nutrition in this month at Iftar or Sahar meal. These supplements contain all the vitamins and minerals that body needs during fasting. Some people may have problems during this month and may not be able to spend the whole month well. the lack of proper nutrition during Ramadan and the lack of vitamins and minerals in the body due to these problem.
NBS Superfood Supplement
NBS Superfood is one of the natural supplements
that can be used to help strengthen the fasting person’s physical strength this month. The NBS superfood dietary supplement contains vitamins and micronutrients needed by fasting people. Due to the natural composition of this supplement, it does not cause any side effects or problems for the person. The combination of vitamins C, A, D, E, zinc in the NBS superfood dietary supplement is a good nutritional aid to help fasting people.
in this article, we examined the role of vitamins and minerals in fasting. Therefore, at the beginning of the article, we highlighted the importance of proper nutrition in Ramadan. Then we made some points about having the right diet in this month, especially in Sahar and Iftar meals. In the following, we introduced suitable vitamins and minerals for fasting days. Finally, we explained the role and importance of supplements as a helper to have a better month.