Purebun.com – In this fasting month, don’t forget to add fruits and vegetables to your iftar or sahur menu. The reason is, eating fruits and vegetables while fasting has many benefits, from increasing endurance to keeping the body hydrated.
When fasting, eating patterns will certainly change. Previously, we could eat and snack at any time, during fasting, we could only eat and drink from breaking the fast until dawn.
So, in order to stay healthy in this blessed month, you are encouraged to consume fruits and vegetables regularly. Both types of food are sources of vitamins, fiber, minerals, and contain water that can help you stay hydrated during fasting.
List of Benefits of Eating Fruits and Vegetables While Fasting
When fasting or not, actually everyone is encouraged to eat fruits and vegetables regularly. Generally, adults are advised to consume 1.5–2 cups of fruit and 2-3 cups of vegetables per day.
This is because regularly consuming fruits and vegetables, including during fasting, can provide the following benefits:
1. Feel full longer
Fruits and vegetables are known as foods that are high in fiber. Eating foods that contain fiber will make you feel full longer. This is because fiber can slow down stomach emptying which makes you less hungry.
With a longer feeling of fullness, you can also avoid the urge to eat unhealthy foods or overeat which can cause you to gain weight.
2. Improve digestive tract health
During fasting, some people may experience constipation or constipation. Well, to prevent that from happening, one of the things you can do is to regularly eat fruits and vegetables.
The fiber contained in fruits and vegetables is known to be able to overcome and prevent difficult bowel movements. This is because fiber can help make stools softer, making them easier to pass.
In addition, a high-fiber diet, including during the fasting month, can also help reduce the risk of hemorrhoids and digestive tract disorders.
3. Helps the body to be hydrated
Oranges, watermelon, melons, lettuce, cucumbers, and celery are some fruits and vegetables that contain lots of water. Consuming these types of fruits and vegetables at iftar and suhoor can help the body stay hydrated during fasting.
That way, you will avoid the risk of dehydration and stay strong to carry out daily activities even though you are fasting.
4. Maintain endurance
Fruits and vegetables generally contain a number of good nutrients to maintain endurance, such as vitamins A, C, and zinc. In addition, the nutrients contained in fruits and vegetables also have antioxidant properties that are known to be able to counteract the effects of exposure to free radicals.
5. Control blood sugar and cholesterol levels
Sweet and fried foods are often the menu for breaking the fast. In fact, if consumed in excess, these two types of food can be bad for health, because they can increase blood sugar and fat (cholesterol) levels.
Therefore, it is important to balance your diet by consuming adequate amounts of fruits and vegetables. This is because the fiber found in fruits and vegetables can help keep cholesterol and blood sugar at safe levels.
Now, after knowing the information above, from now on make sure fruits and vegetables are on the menu for sahur and iftar, yes. It will be even more perfect if you complete it with foods high in good fats, carbohydrates, and protein, such as meat.
So that you don’t get bored, change the types of fruits and vegetables every one or two days. In addition, you can process vegetables and fruit into various dishes, from juices to salads.
If you are in doubt, you can consult with your doctor first to get advice on the best fruit or vegetable for you to consume.