One of the keys to fasting by staying enthusiastic and active throughout the day is at dawn. Make sure the food and drinks you consume are healthy and nutritious. One source of food that you can consume at dawn is fruit.
There are several fruits that you can consume at dawn so that the daily minerals and vitamins are still fulfilled even if you are fasting.
The following fruits contain fiber and sugar which are very good for maintaining blood sugar and energy during fasting. Anything? Come on, see!
Banana
Bananas are a rich source of calcium, vitamin B6, folate, iron, zinc and pectin fiber. In addition, bananas also contain sugar which can be used as a much-needed source of energy when fasting. According to Healthline, the sugar in bananas is produced by resistant starch, which also functions like fiber, which can aid digestion.
Avocado
Not inferior to bananas, avocados also contain very high fiber. Quoted from Diet Doctor, avocados contain an excellent source of soluble and insoluble fiber.
This very high fiber can help lower blood sugar and LDL cholesterol. It can also help to reduce constipation. In addition, fiber can also help provide a feeling of fullness longer, you know!
Apple
The fiber in apples can prevent a rise in blood sugar levels after a meal. At dawn, it is recommended to consume 14 grams of fiber for every 1,000 calories consumed. This means, if the average calorie intake at suhoor is 2,000, it must include at least 28 grams of fiber for optimal health.
Eating whole apples with the skin on provides the most fiber. According to research from Very Well Fit, a medium-sized apple has 4.8 grams of fiber. So eating an apple or two at suhoor actually helps achieve the daily total required fiber.
Pawpaw
Papaya is famous for the papain enzyme which can cleanse the digestive tract and maintain immunity. Eating papaya at dawn is very important to avoid constipation.
A person who fasts is prone to constipation due to lack of fluids. For that, papaya helps to increase fluid levels in the body. Not only that, papaya also contains lots of antioxidants, vitamins A, C and E.
Dates
This fruit, which is identical to the month of Ramadan, is not only good for consumption when breaking the fast, but also for sahur. Many studies reveal the benefits of consuming dates at dawn for a smooth fast.
Quoted from BBC Good Food, dates are a fruit that is rich in antioxidants and has been shown to help in managing the risk of chronic disease. In addition, dates can be used as a substitute for sugar as an energy source when fasting because they have a low Glycemic Index.
Well, is there your favorite fruit among the fruit that is rich in benefits and is recommended to be consumed at dawn? Come on, start consuming the fruit above so that fasting runs optimally!