Fasting during Ramadan is not just a religious duty but also an opportunity to improve overall health. Two nutrition experts, Dr. Maryam Abbasi and Dr. Mina Asadi, share their recommendations for women to ensure a safe and healthy fasting experience.
The Importance of Proper Nutrition During Fasting
Dr. Maryam Abbasi emphasizes the importance of proper nutrition in Ramadan. She advises consuming nutrient-rich foods during Suhoor and Iftar, including proteins, complex carbohydrates, healthy fats, vitamins, and minerals. Avoiding processed, sugary, and fatty foods is essential to maintain energy levels and overall well-being.
Special Recommendations for Women
Dr. Abbasi highlights the need for special considerations for women, particularly those who are pregnant, breastfeeding, or have medical conditions. She advises them to consult a doctor before fasting. Additionally, she stresses the importance of listening to one’s body—if any health issues arise, women should break their fast and seek medical advice.
The Role of Dietary Supplements
When asked about dietary supplements, Dr. Abbasi explains that they can be beneficial if needed and taken under medical supervision. However, they should not replace a balanced diet.
How Fasting Affects Skin Health
Dr. Abbasi also discusses the impact of fasting on skin health. She notes that fasting can reduce inflammation and improve blood circulation, benefiting skin health. Including antioxidant-rich foods in Suhoor and Iftar can help maintain skin radiance and overall well-being.
Don’t Skip Suhoor
Dr. Mina Asadi warns against fasting without Suhoor, stating that it does not indicate physical strength or good health. Skipping Suhoor can harm the digestive system and kidneys. She recommends drinking about 2.5 liters of water daily, with part of this intake during Suhoor, to prevent dehydration and kidney strain.
Balanced Eating for Sustained Energy
To maintain physical and mental strength throughout Ramadan, Dr. Asadi suggests a healthy diet that includes milk, bread, cheese, boiled eggs, rice pudding, vegetable soups, fish, and moderate amounts of nuts. Between Iftar and Suhoor, individuals should consume a balanced variety of foods, including grains, fruits, vegetables, dairy products, and proteins.
Nutritional Needs for Adolescents
Dr. Asadi highlights that teenagers require higher energy intake due to their rapid growth. In addition to regular adult meals, they should include nutrient-rich foods such as sweet desserts and dates to support their development. Adolescents should maintain a balanced diet from all five food groups to ensure they receive adequate nutrients while fasting.
By following these expert recommendations, women can have a healthy and fulfilling Ramadan while ensuring their well-being.
From: shahraranews