Eating right during the holy month is key to keeping energised so you can perform your daily tasks while fasting. Here is a selection of superfoods to incorporate into your sahur and iftar meals to keep your energy levels up – plus, they provide a host of other benefits, too!

1. Dates

Every superfood list needs to start with the perennial favourite of the season: dates. Mentioned in the Quran more than 20 times, they are a well-known and delicious fruit to break fast with.

Apart from a good amount of natural sugar and fibre, dates contain numerous vitamins and minerals – did you know one of these bite-sized delights has more potassium than a whole banana?

They are not only delicious on their own; you can also enjoy them in salads, desserts, or a smoothie.

2. Habbatus sauda (black cumin)

Habbatus sauda, or black cumin seeds, has numerous benefits that strengthen the body’s immune system and is often used as a natural remedy for a variety of ailments.

It is touted for its strong antioxidant properties, specifically thymoquinone, which combats free radicals (unstable molecules) in the body that could lead to health conditions.

Black cumin is often used in spice blends and seasonings to elevate recipes. It has a fragrant toasted-onion flavour that is lovely in soups as well as fish and vegetable dishes.

3. Olive oil

Many people complain of dull skin and breakouts during Ramadan due to the lack of hydration. While drinking sufficient water during non-fasting hours is essential, incorporating olives and olive oil into your diet could also help.

Not only is it rich in antioxidants, fibre and vitamin E, olive oil is super versatile and can be drizzled onto virtually any food, providing flavour and a lovely sheen to make your meal all the more appetising.

4. Natural honey

Who would have thought being healthy could also be so sweet? You’ve surely heard of mixing honey into warm water to ease a sore throat – well, it turns out there’s scientific merit to this home remedy, as honey is full of antibacterial and anti-inflammatory properties.

Other than drinking honey water – highly recommended with a twist of lemon – this golden nectar is also delicious drizzled on grilled figs, spread on toast, or as a topping on Greek yoghurt and granola. And speaking of figs:

5. Figs

Another favourite from the Middle East, this fruit can be eaten fresh or dried, grilled or chilled, and is great as a topping on salads or an accompaniment to desserts.

The humble fig is also mentioned in the Quran and is hailed for its health benefits, being a rich source of calcium, iron, magnesium, vitamin B6 and potassium.

They are low in fat and high in fibre, aiding digestive health by supporting healthy bacteria in the gut.

6. Pomegranate

The pomegranate – known to Muslims as the fruit of Jannah or paradise – is mentioned in the Quran three times, and in the hadith as being good for digestion and spiritual health.

The sweet and slightly tart fruit refreshes the palate, and is rich in antioxidants, vitamins, minerals and folic acid.

These gem-like seeds act as beautiful garnishes for dips, salads and main courses, and are equally delicious on their own or with some yoghurt.

7. Grapes

Grapes are mentioned in the Quran six times and are also one of the fruits found in Jannah. They are high in vitamin C and potassium, with an abundance of antioxidants – 20 times the antioxidant power of vitamin E, and 50 times that of vitamin C!

Eat it on its own or in a refreshing fruit salad.

8. Kiwi

Here’s a superfood your Middle Eastern ancestors might not have had a chance to enjoy. Easily found in your supermarket’s fruit aisle, this fuzzy little fruit is a rich source of fibre and vitamins C and K, surpassing the nutritional value of bananas, apples, strawberries, and even oranges.

Kiwis have been known to improve sleep and even bring about a better overall mood. After all, how can you not feel better when healthy eating tastes so good?

This article was written by Yazid Ahmad from the mobile app Muslim Pro.