Right nutrition for women in Ramadan

At the time of Ramadan, women wake up early, feed family members and still do not eat on time, because they spend twice as long cooking during Ramadan than the rest of the year. It’s true that during Ramadan women spend double their time in the kitchen as the rest of the family awaits tired and hungry. 

We notice that women always worry about what to cook for their families and care for the children. Why should there be extra pressure on women? When they are the one who is taking care of the family all the time her health is also as important as other. Women, too, need time to maintain her health at the time of Ramadan. 

Here are a few tips which women should include in her menu to keep herself healthy and hydrate, this diet will help to maintain a good skin too. 

Vitamin A: During Ramadan, it is good to include fresh carrot juice in your juices menu at least once a week and add them to your salad at Iftar. Carrots also provide ample amounts of vitamins C, D, E and K, as well as many minerals such as magnesium, potassium and calcium. Vitamin A, which is also available in apricots, spinach and green leafy vegetables. Vitamin A is important for a healthy skin, it prevents skin dryness and dehydration in addition to giving your skin a smooth, soft texture.  

B Vitamins: Important sources of B vitamins are meat and whole grains. So, include meat, grilled chicken, and fish in your main meal as they are the richest sources. Those are the vitamins in group B, each of which contributes to enhancing women’s health, well-being, beauty and fertility. Get the benefit of whole grains by replacing white bread with whole wheat bread. And do not forget to add lentil soup and beans stew to your menu list at Iftar. 

Vitamin E: Another essential vitamin, it helps minimise the appearance of wrinkles and enhances cell regeneration. Vitamin E supplements are helpful for women throughout their lives. Vitamin E benefits include balancing cholesterol, fighting free radicals, preventing disease development, repairing damaged skin, thickening hair, balancing hormones, helping PMS symptoms, improving vision. Vitamin E is found in nuts and vegetable oils that you use in your cooking. 

Vitamin C: This vitamin plays an important role in maintaining the health. Vitamin C rich fruit juices include orange, strawberries and melon juice.

Antioxidants: In addition to the above antioxidants – vitamins A, C, E, Selenium and zinc are also antioxidants that play a role in protecting skin cells and maintaining healthy skin. Both zinc and selenium are required for healthy immune function, which makes these nutrients vital for keeping the body free of disease and common illnesses. Selenium and zinc are mainly found in meat and seafood, so enrich your Iftar with a delicious shrimp dish from time to time. 

Omega-3 fatty acids: These fats play a role in skin preservation and make your skin glow. These are essential fatty acids because the body cannot synthesise them making it necessary to obtain them from food, mainly fish. So, include a fish-dish two times a week during your Iftar, but make sure you grill the fish rather than fry it.

Water: It is essential to drink plenty of water to prevent your body and skin from dehydration, especially during Ramadan. Water staves off dehydration. Thus, it is important to replenish the body by drinking water and consuming beverages and foods that contain water.  Water also helps preserve your skin’s elasticity and protects you against the early appearance of wrinkles. Drink as much as water between your Iftar and Saher.