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Breaking the fast is an eagerly awaited moment during Ramadan. After abstaining from food and drink for around 13 hours, the body needs to replenish nutrients.
However, sometimes one may overindulge when breaking the fast. Hunger and thirst lead to a desire to consume various foods and drinks without paying attention to their nutritional content.
What nutrients does the body need when breaking the fast, and how can they be fulfilled? Find out in this article!
What is Breaking a Fast?
During the month of Ramadan, we often hear the term “iftar,” or breaking the fast. It’s the moment when fasting ends, and one can break the fast by eating or drinking.
It’s recommended to break the fast promptly when the time comes, not only as part of religious guidance but also to provide the body with essential nutrients.
Therefore, choose foods with complete and balanced nutrition for breaking the fast.
Essential Nutrients for Breaking the Fast
During fasting, the body goes without nutrients for approximately 13 hours. Therefore, when breaking the fast, it’s essential to pay attention to the food and drinks consumed to ensure the body receives the necessary energy and nutrients.
Here are some essential nutrients needed for breaking the fast:
1. Complex Carbohydrates
Carbohydrates are the primary source of energy for the body. Therefore, when breaking the fast, it’s advisable to consume foods rich in carbohydrates. Choose complex carbohydrates like brown rice, whole wheat bread, or potatoes.
2. Protein
Proteins play a crucial role in building and repairing body tissues. Additionally, proteins aid in various biochemical reactions and body metabolism. During fasting, there’s no intake of protein.
Hence, when breaking the fast, consume protein-rich foods to ensure optimal cell function. Opt for healthy protein sources such as lean meat, eggs, fish, and legumes.
3. Healthy Fats
In addition to carbohydrates and protein, fats are essential macronutrients for the body. Fats serve as an energy source alongside carbohydrates and play a role in protecting organs and aiding the absorption of vitamins.
Choose healthy fats from sources like avocados, nuts, and olive oil. Avoid saturated and trans fats, such as fried foods.
4. Fiber
Fiber helps facilitate digestion. During fasting, individuals may experience constipation due to changes in eating patterns.
Therefore, it’s necessary to consume fiber-rich foods when breaking the fast. Some sources of fiber include fruits and vegetables.
5. Vitamins and minerals
The body’s immune system may weaken during fasting, making it more susceptible to illness. To maintain immune function, it’s crucial to consume foods rich in vitamins and minerals.
Some vitamins and minerals that boost immune function include vitamin B1, B6, B12, C, E, and zinc.
6. Electrolytes
Electrolytes are minerals like sodium, potassium, magnesium, phosphorus, calcium, and bicarbonate. They support the activity of cells and tissues, such as maintaining muscle function, nerve activity, preserving heart function, and keeping body fluid balance.
After fasting all day, electrolyte levels in the body may decrease. Therefore, when breaking the fast, include foods and drinks containing electrolytes, such as bananas, yogurt, or natural electrolyte drinks.
Benefits of Cashew Milk for Breaking the Fast
Cashew milk is a tasty and nutritious alternative to complement the iftar menu. Made from cashews rich in nutrients, here are some benefits of consuming cashew milk:
1. Healthy Energy Source
Cashew milk contains complex carbohydrates and healthy fats. One cup of cashew milk provides around 100 calories of energy, helping to replenish lost energy during fasting.
2. Rich in protein
Cashew milk contains protein, assisting in meeting protein needs alongside regular food intake.
3. Abundant in vitamins
Cashew milk contains various vitamins, including vitamin A, B2, B9, B12, D, and E, contributing to boosting immune function during fasting.
4. Diverse Mineral Content
Cashew milk includes essential minerals such as calcium, magnesium, iron, zinc, and copper. Calcium supports bone and dental health. Iron aids in red blood cell formation. Other minerals play roles in maintaining cell and tissue activity.
5. Digestion-Friendly
Cashew milk is lactose-free, making it suitable for those intolerant of lactose or experiencing digestive issues. Consuming cashew milk helps fulfill nutritional needs during the fasting month.
Consuming Cashew Milk for Breaking the Fast
There are various ways to enjoy cashew milk while breaking the fast. You can drink it directly, savoring the taste of cashews in a glass.
You can also mix cashew milk into your favorite food or drink. Some beverages you can create with cashew milk include milk tea, golden milk, and ice lychee yakult.
As for foods, you can incorporate cashew milk into recipes like chicken mushroom sauce, potato au gratin, and chicken opor.
Arummi’s Recommendation: Enjoy Arummi Cashew Milk for Breaking the Fast
Now that you know the essential nutrients for breaking the fast and the benefits of cashew milk, it’s time to savor the deliciousness of Arummi cashew milk.
Arummi recommends its cashew milk, available in two variants: classic and barista. You can consume it directly or get creative with food and drinks using Arummi cashew milk! A glass of Arummi for a great fasting!
Get Arummi cashew milk at your nearest supermarket!
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