Top 10 Hydrating Fruits For The Ramadan Heat
REMEMBER! The recommended amount of drinking water is 8-10 glasses per day. In Ramadan it will be a digestive challenge to drink vast amounts in short periods, particularly after breaking the fast. Top up your water shortage by eating 2-4 juicy fruits per meal for bursts of energy. Stay hydrated insha-Allah.
1. Watermelon – Hydration rating 92%. As this fruit is mostly water and sugar it's packed with essential rehydration salts magnesium, calcium, sodium and potassium so it can actually hydrate you more effectively than water.
EAT IT! Blend watermelon chunks with ice and coconut palm sugar for a light Iftaar dessert.
2. Oranges - Hydration rating 87% water. Oranges are sweet and packed with more than 100% of the daily recommended value for vitamin C. Plus that citrusy perfume...! Wallahi (by Allah) I believe it's a heavenly scent. Love it.
EAT IT! Squeeze fresh orange juice into chocolate drinks and cut up segments into fruit salads.
3. Berries - Strawberries rank as the 4th strongest antioxidant fruit and are made up of 92% water. Raspberries and blueberries are also at their peak during the summer. Full of vitamin C, berries are known to clear the arteries, regulate blood sugar and taste awesome. Go for organic, eat a handful each day.
EAT THEM! I tend to spoil berries with whipping cream or folding into an Eton mess but you don't do that. Eat berries with cereal for Suhoor (morning meal) or as a parfait with yoghurt and granola.
4. Figs – Known as At-Teen in the Qur'an, these summer beauties are indulgent fudgy fruits with a high-output on the health scale. They're known to lower blood pressure, improve digestion, help with weight loss; even the leaves of the fig tree lower the insulin required by diabetics. As one of the world's healthiest foods, figs provide the fibre energy to keep moving and read Qur'an.
EAT IT! Slice fruits with coconut milk ice cream/Kulfi, blend into a fig smoothie or make a fig chutney with some medjool dates for breaking the fast each day. See? Sunnah-approved.
5. Grapes – These hydration gems are known for their extremely high content of Resveratrol, a substance that acts as an antioxidant and is heart-friendly. Bursting water with each bite, take your pick from purple, red, black or green. One of summer’s most delicious fruits.
EAT IT! Slice into fruit salads or just eat whole. One my favourite mix-ups is eating a single grape with a morsel of cheese and sprinkling of coffee granules. Sounds weird but tastes gooood!
6. Grapefruit - Hydration rating 90% water. Sweet but zingy, grapefruits contain only 30 calories and the detoxifying limonoids, which according to research, may inhibit cancer tumours. Either way, eating natural is always healthier, happier and a way of recognising Allah. Bismillah!
EAT IT! Pan fry segments to caramalise grapefruit and eat with waffles. Cut a fruit in half, sprinkle with fairtrade sugar and scoop to eat with a spoon. *Warning, do not get into eyes. Ow.
7. Coconut water - Hydration rating 95%. Coconut water (not milk) is the liquid found in young green coconuts that gets absorbed as the coconut fruit matures. It has a relatively low sodium and carbohydrate content and tastes dry but refreshing. Avoid the hype around coconut water but drink it as a blessing and nourishing fruit in Ramadan.
DRINK IT! Buy fresh and buy from local greengrocers. Avoid the packed cartons which tend to include preservatives for a long shelf-life and dilute the drink.
8. Cantaloupe - Hydration rating of 89%. Cantaloupe is an exceptionally good fruit for supporting energy production and the ability to keep the blood sugar stable. With all that goodness and flavour this is a top munchable fruit. That's not even a word but I stand by the fruit!
EAT IT! Blend the flesh into pulp and freeze for instant sorbet, or skin and cut into chunks for a mixed watermelon/sweet melon salad.
9. Pineapple - This exceptionally juicy fruit is packed with bromelain, a mixture of compounds with potent anti-inflammatory powers. In other words, eat pineapple now and you may avoid pain meds in the future.
EAT IT! Pan fry pineapple rings (without the skin) to caramalise and eat with yoghurt/ ice cream or create fruit kebabs by piercing bitesize chunks onto wooden skewers with strawberries, grapes and melon.
10. Mango - The king of the fruit jungle, mangoes provide a lot of bang for their 135 calories, and they're a good source of vitamins A, B6, and C, plus fibre. British weather is too cool to produce spectacularly sweet mangoes thus we get them imported!
EAT IT! There's no need to mess with this fruit. Slice to eat or cut in a cross-cross fashion to turn out a 'hedgehog' design. Open mouth and consume. Alhamdulillah.