Khaberni - Many people face a daily challenge during Ramadan which involves meeting the body's needs for vitamins and minerals during the long hours of fasting.
Nutrition experts emphasize that fasting does not mean depriving the body of necessary elements, but requires smart meal planning to maintain health and vitality.
Essential dietary sources to compensate for vitamins
Nutrition specialists explain that the body needs a complete set of vitamins and minerals to ensure normal functional performance, especially during Ramadan:
Vitamin C: Boosts immunity and aids in iron absorption, which can be obtained from citrus fruits, red peppers, and tomatoes.
Vitamin D: Maintains bone and dental health, and is typically absorbed from the sun, but can be compensated by consuming fatty fish like salmon and sardines.
B Vitamins: Essential for energy production and nervous system functions, available in whole grains, nuts, and eggs.
Essential minerals for fasting
Iron: Important to avoid anemia, found in red meats, poultry, legumes, and dark leafy vegetables.
Magnesium: Contributes to blood pressure regulation and muscle support, and can be compensated with nuts, seeds, and whole grains.
Calcium: Essential for bone and dental health, obtainable from dairy products or plant-based alternatives fortified with calcium.
Tips to avoid deficiencies during fasting
Experts emphasize some practical guidelines to maintain vitamin and mineral levels:
Varying meals: Ensure consumption of fruits, vegetables, proteins, and grains in the meals of Iftar and Suhoor.
Drinking water regularly: To compensate for fluid loss, which facilitates the absorption of nutrients.
Avoiding excessive sugars and fats: To prevent poor absorption of fat-soluble vitamins like A, D, E, and K.
Taking supplements when needed: After consulting a doctor, especially for vitamin D or iron when a deficiency is confirmed.
