These ‘superfoods’ offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern, especially in Ramazan....
Narrated ‘Urwa (R.A):
That he was informed by ‘Aisha (R.A), ‘Allah’s Apostle (S.A.W) went out in the middle of the night and prayed in the mosque and some men prayed behind him. In the morning, the people spoke about it and then a large number of them gathered and prayed behind him (on the second night). In the next morning the people again talked about it and on the third night the mosque was full with a large number of people. Allah’s Apostle came out and the people prayed behind him. On the fourth night the Mosque was overwhelmed with people and could not accommodate them, but the Prophet came out (only) for the morning prayer. When the morning prayer was finished, he recited Tashah-hud and (addressing the people) said, “Amma ba’du, your presence was not hidden from me but I was afraid lest the night prayer (Qiyam) should be enjoined on you and you might not be able to carry it on.” So, Allah’s Apostle died and the situation remained like that (i.e. people prayed individually).’
Sahih Bukhari, Volume 3, Book 32, Number 229
Research has shown that healthy dietary patterns can reduce risk of high blood pressure, heart disease, diabetes and certain cancers. There are a few foods that can be singled out for special recognition. These ‘superfoods’ offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern, especially in Ramazan.
Superfoods are mostly plant-based but also include some fish and dairy. They are nutritionally dense, containing lots of vitamins, minerals and antioxidants that are good for one’s health. Some of the superfoods you can include in your diet are:
Berries: High in fibre, berries are naturally sweet, and are high in antioxidants and disease-fighting nutrients.
Fish: Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
Leafy greens: Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fibre into the diet.
Whole grains: A good source of both soluble and insoluble fibre, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
Nuts: They are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Yogurt: A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
Olive oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
Legumes: This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fibre, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
Tomatoes: These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.
