By: Gurama A. Gurama
During the holy month of Ramadan, which occurs on the ninth month of the lunar-based Islamic calendar, all Muslims are required to abstain from food and drinks from dawn to dusk for 29-30 days.
Fasting during Ramadan also means abstinence from all food or drinks, including water and chewing gum, from dawn to sunset.
Muslims believe that Ramadan teaches them to practice self-discipline, self-control, sacrifice and empathy for those who are less fortunate, thus encouraging actions of generosity and compulsory charity (zakat).
Experts have also found that restricting food intake during the day can help prevent health problems such as high cholesterol, heart disease and obesity, as well as improve mental health and wellbeing.
Even though the holy month of Ramadan is a month of fasting, many people do not benefit from it and do not take this opportunity to cleanse their bodies. Most people fill their dining tables with unhealthy foods that contain a large amount of sugar and fat.
The secrets of a healthy diet and how to get rid of fat and toxins when fasting. “Our body transforms the carbohydrates from each meal into energy. After six hours of fasting it starts looking for another source of energy, by burning the stored fat.
Fasting cleans the liver and the body from fats and toxins. When eating fatty, sugary or fried food at iftar you ruin the cleansing process and lose one of the important benefits of fasting.
Now that Eid is just here, you should prepare your body for having breakfast in the morning after a month of not having it. First day of Eid, start with doing the same things when you had iftar fast in Ramadan. Eat dates and laban before Eid’s prayer and eat breakfast a couple of hours later.
Bad foods are nicely wrapped to attract people, but in fact they are a time bomb to our body. Eat everything but keep imagining what you are eating and think of its effect on your body.
As a Nutritionist I will recommend eating the same portions, while keeping an eye on the ingredients. Do not eat more than one portion from the same food category.
If you wanted to taste a different variety of foods, make sure you take small bites of each and don’t overdo it.
Below are some Nutritional tips;
• Don’t go to restaurants or gatherings when you are hungry, eat something light before going out.
• Fulfill your body’s need for sugar with fruits during the day.
• Drink water regularly as it flushes toxins out of the body.
• Drink water 15 minutes before eating your meal (two glasses of water if you are on a diet).
• Fill your stomach first with low-calorie and low-fat foods. Start with vegetables like green salad or soup.
• Most importantly limit your portions of carbohydrates.
Always count and control the carbohydrates (daily serving should be from 6 to 11 servings distributed throughout meals)
• A portion (15 grams) of carbohydrates can be found in cereal and other grains, fruits, vegetables, dairy products, sweets and sugar.
• Burn your calories by exercising.
Ramadan Fasting usually lasts for 29 to 30 days as such ur body must have adopted the Sahur and Iftar meals which in a nutshell after the Eid one may notice general body weakness, loss of appetite stomach disorders and what have you.
What all you need is Immune boosters; which are food that usually triggers the activity of the Immune system and when the Immune system is working at it zenith then expect every other body activity to function very well.
Below are some local food that boost the Immune system, so one can get any that’s available within his or her area.
Immune system boosters
Feeding your body certain foods may help to keep your immune system strong as it goes with the saying the safety of food we eat is the safety of our lives.
1. Citrus fruits.
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
2. Cabbage.
Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar.
Cabbage also has nutrients that keep the lining of your stomach and intestines strong.
Cabbage is a plant that is commonly eaten as a vegetable. People also use the leaves for medicine. Cabbage is used for stomach pain, excess stomach acid, stomach and intestinal ulcers, and a stomach condition called Roemheld syndrome. Cabbage is also used to treat asthma and morning sickness.
3. Red bell peppers.
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
4. Carrots.
They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems. Yellow carrots have lutein, which is also good for your eyes.
It is crunchy, tasty, and highly nutritious.
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
4. Broccoli.
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
5. Garlic.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
6. Ginger.
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin
7. Honey.
The Antioxidants in it are Linked to Other Beneficial effects on Heart health. Again, honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease.
They may help the arteries in your heart dilate, increasing blood flow to your heart.
Healing burns. Honey acts as a natural wound sealant, and tricks the body into believing that the burned area is covered with healthy skin
8. Spinach
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.
9. Yogurt.
Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
10. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Adults only need about 15 mgTrusted Source of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percentTrusted Source of the recommended daily amount.
11. Mango
It also contains folate, B6, iron and a little calcium, zinc and vitamin E. Mangoes are a good source of antioxidants, containing certain phytochemicals such as gallotannins and mangiferin which have been studied for their health benefits.
Mango is a nutritious fruit loaded with healthy nutrients that can help support your skin and overall health. The vitamin A, vitamin C, and antioxidants in mango may help you prevent premature aging and protect your skin from sun damage. You can apply mango butter to your skin as a substitute for shea or cocoa butter.
12. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
13. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.
14. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
15. Poultry
When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-thirdTrusted Source of your daily recommended amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.
Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
16. Shellfish
Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Varieties of shellfish that are high in zinc include:
oysters
crab
lobster
mussels
Keep in mind that you don’t want to have more than the daily recommended amountTrusted Source of zinc in your diet:
11 mg for adult men
8 mg for most adult women
Too much zinc can actually inhibit immune system function.
17. Cucumber
It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions. Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
18. Watermelon
Watermelon is a surprisingly healthy fruit. It has a high water content and also delivers many other important nutrients,
Watermelon has ingredients that deliver Viagra-like effects to the body’s blood vessels and may even increase libido.” When a major university, such as Texas A&M, puts out a press release with such a claim, it is guaranteed to get a great deal of media response.
19. Sugarcane.
Sugarcane is full of antioxidants that are essential to building and maintaining a healthy immune system. Antioxidants help combat free radicals (molecules that cause damage to cells) that can worsen several medical problems like diabetes, malaria, myocardial infarction, and skin cancer.
20. Dates.
They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.
Dates improve sexual health in men as they are known ages as a fabulous food that also enriches men’s sexual health. Some research states that dates can enhance your sexual stamina. Increase sperm count – Dates content flavonoids and estradiol which have positive effects to increase sperm count and sperm quality.
Gurama A. Gurama, a Pharmaceutical Microbiologist and Biotechnologist writes from Gombe State University, Gombe State…
