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Include fruits and fruit shakes in your diet during Ramadhan

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Figs are the summer beauties that are widely consumed during Ramadhan. They are known to lower blood pressure, improve digestion

During Ramadhan because of fasting minerals and vitamins decrease in the body. This can cause dehydration in the body, to avoid this we can include fruits and fruit shakes in the diet.

The recommended amount of drinking water is 8-10 glasses per day. During Ramadhan, it will be a digestive challenge to drink vast amounts in short periods, particularly after breaking the fast.

This water shortage can be avoided by eating 2-4 juicy fruit per meal and by drinking fruit shakes. Fruits like watermelon are 92 per cent water and it is packed with rehydration salts like magnesium, calcium, sodium and potassium so it can hydrate more effectively than water. Cantaloupes are also an exceptionally good fruit for supporting energy production and the ability to keep blood sugar stable.

Oranges are sweet and packed with 100 per cent daily recommended value for vitamin C with 87 per cent water. Grapefruits contain only 30 calories and the detoxifying limuloids, in them are found to inhibit cancer tumours.

Strawberries are 92 per cent water and ranked as the fourth-strongest antioxidant fruit. Berries like raspberries and blueberries peak during summer and they clear the arteries and regulate blood sugar.

Figs are the summer beauties that are widely consumed during Ramadhan. They are known to lower blood pressure, improve digestion; help with weight loss and reduce blood sugar. As one of the world’s healthiest foods, they provide the fibre and energy to keep moving.

Grapes are filled with water and are known for the extremely high content of Resveratol, a substance that acts as an antioxidant and is heart-friendly.

Coconut water is an excellent drink during Ramadhan. It has relatively low sodium and carbohydrates content and tastes dry but refreshing.

Eating pineapple after the meal will improve digestion because of bromelin and it has lots of anti-inflammatory compounds. Mangoes are the king of fruits, they provide 135 calories, and are rich sources of vitamins A, B6 and C, plus fibre.

During Ramadhan fruit shakes fulfil the nutrition requirement of your body and save you from dehydration as well as several types of diseases. Fruit shakes help in the growth of body muscles and bone development. Fruit shakes help the fasting body regain the strength and energy which they need to remain active during Ramadan. Fruits are very beneficial for health and if they are used with milk they become more beneficial.

The writer is a clinical dietician, KIMS Health Hospital, Muscat

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