You need high nutritious food intake during Ramadan to maintain a healthy body. Because, not eating for hours can make you vulnerable to various health problems, ranging from dehydration, dry skin and dry lips, constipation, headaches, to stomach cramps. Well, one of the best ways to avoid these problems is to multiply eating fruit at dawn and breaking fast. What are the best choices for fruit fasting?
Recommended fruit choices for fasting
Aside from the popular dates as ta'jil, the following fruits are also very useful for maintaining health and fitness while you are fasting.
Watermelon is the choice of fruit for fasting which is either eaten at dawn or breaking fast. Watermelon fruit contains 91% of water which can help meet the body's fluid needs and moisturize the skin. Watermelon is also rich in lycopene antioxidants which protect body cells against damage caused by attacks by free radicals from sunlight and environmental pollution.
Watermelon also contains vitamin A and vitamin C which help maintain endurance during fasting, if you eat watermelon as a dessert during dawn.
In addition, watermelon is also rich in citruline and arginine. A study published by the American Journal of Hypertension journal found that both are good for maintaining heart health. Arginine specifically helps keep blood circulation in the body smooth and helps reduce excess fat plaques that trigger cholesterol until sudden heart attacks.
Just like watermelons, strawberries contain 91% water which can prevent dehydration. Strawberries also include fruits high in vitamin C that help maintain stamina, maintain healthy skin and eyes, to prevent high blood pressure and heart attacks.
Isn't it a stranger if you are more slow, dumb, and difficult to concentrate during fasting? This is because the brain lacks nutrient intake from blood sugar. Eating strawberries at dawn and breaking can help improve brain cognitive function and memory thanks to its vitamin C and antioxidant content. So, you can stay productive when you move all day even though you don't eat for hours.
Kiwis are another high-vitamin fruit that is also rich in fiber to help you fill longer. Fiber in kiwi is even more than banana. This also makes the kiwi a good fruit for digestion. A study shows eating two kiwifruit a day for one month can help reduce constipation.
Interestingly, kiwi does not contain as much fructose sugar as other fruits that can cause flatulence. Kiwi is a low-sugar fruit that actually helps the body break down glucose more effectively, thus maintaining blood sugar levels.
In addition, kiwi is also rich in vitamin C which functions to process body fat into energy. So, eating kiwi fruit avoids you from the risk of constipation while helping your body stay energized.
The choice of fruit for other fasting which is no less healthy is orange. Not only easy to get, oranges are also rich in vitamin C which helps prevent you from feeling weak and lethargic during fasting.
Vitamin C, vitamin A, copper, and folate found in citrus fruits trigger the production of white blood cells that play a role in strengthening the immune system. So do not be surprised if you become more immune from attacks of various diseases such as flu and colds if you are diligent in eating citrus fruits at dawn and breaking the fast. In addition, oranges also contain naringenin flavonols which can treat constipation.
Avocados are a fruit that is rich in healthy fats and filling vegetable protein. Avocados are one of the most healthy foods for the heart, because healthy fats from legit green fruits help reduce cholesterol levels in the body.
Avocados are also high in vitamin E which helps protect the skin from free radical attacks. Benefits of vitamin E have been known for a long time to keep skin supple and moist, which is very beneficial during fasting.
In addition, avocados contain biotin and vitamins that are good for collagen production to maintain healthy nails and hair. Magnesium contained in avocados can provide a relaxing effect, so it is good for relieving muscle tension and curing fatigue.
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