Ramadan 2021: Superfoods to help you fast better and healthier

Ramadan 2021 has begun and it’s time you plan iftar and sehri in a consciously healthy manner.

Ramadan is both a time of spiritual contemplation and celebration of the time when God revealed the Quran to the Prophet Muhammad to guide the people. Ramadan 2021 will last from April 14, 2021, to May 12, 2021. During the month people fast from morning to evening. It is critical to have good meals before and after fasting. This is very important especially this year as most of the world is facing the second or third wave of coronavirus and your immune system must be kept strong during Ramadan 2021.

Here are some foods that you should have in your meals:


Suhoor or Sehri is the first meal of the day and is consumed early in the morning. Choosing the right types of food is essential to successfully fast every day during Ramadan 2021 and at the same time keep your immune system strong. You don’t want to eat things that are low in salt as they can make you thirsty during the day. To avoid thirst you should have water-rich fruits and vegetables in your meal. Lastly, the focus should be on foods that will keep you full for longer periods of time.

Ramadan 2021
Image source – Pexels



Oatmeal can provide you with fluids and carbohydrates so that you are filled with energy the whole day. Fruits and nuts can be added to make the oatmeal more flavourful. Oatmeal is very filling and should keep you full for a long time.


Rice or chapatis are fibrous and starchy and hence are a great source of energy. Maintaining energy during the whole day is important and rice and chapatti can provide you with that energy even late in the day during Ramadan 2021.


Yoghurt is a great source of calcium and protein. This will also help to preserve water during the day. It is one of the best foods to have if you get thirsty easily. Yoghurt again can be eaten with fruits and nuts.

Fruits and Vegetables

Fresh fruits and vegetables, especially water-rich like watermelon, oranges, peaches, tomatoes, cucumbers, and spinach can help you stay hydrated throughout the day. They too provide you with nutrients and energy that can keep you going the whole day.

Read more: Ramadan 2021 values you can adopt this month

Ramadan 2021
Image source – Pexels


Nuts are one of the best sources of plant protein. Having cashews, peanuts, and almonds with a glass of milk can keep you energized the whole day. You can have nuts after you have had your meal with a glass of milk.


Living without water for a day is a much more difficult task than living without food. It is recommended to drink at least 2 litres of water before starting your fast.


Iftar is the second meal of the day. It’s the meal that breaks the fast at the end of the day. Planning iftar can be just as important. After a day of fasting, your stomach is empty, and having some foods just after fasting for a long time can lead to difficulties and make fasting the subsequent day a difficult task. So, you should start with foods like dates and fruits, and only then should you go to the meat or similar foods that are harder to digest. So having a balanced meal on all days of Ramadan 2021 is essential.

Ramadan 2021
Image source – Pexels


Dates are usually the first thing to have after fasting. It is said that same was done by Prophet Muhammad. Dates provide natural sugars that can provide energy, minerals that provide potassium, and fibre.


Water is the best thing you have during iftar. It provides hydration without any extra calories or added sugars. Drinks based on milk and fruit are also great but should be taken in limited quantities as they can be very sugary.


Breaking fast with soup can be very healthy. A meat broth containing vegetables, pulses, beans, and grains can provide you with a lot of nutrients and energy.

Ramadan 2021
Image source – Pexels


Meats are rich in protein and can provide you with a lot of energy that can get boos up your immune system and help you successfully complete all fasts during Ramadan 2021. Having lean meat, skinless chicken, fish, and eggs are healthier choices.

Have a news story, an interesting write-up or simply a suggestion? Write to us at

Show More
Back to top button
Hey, wait!

Looking for Hatke Videos, Stories, Impactful Women Stories, balanced opinions and information that matter, subscribe to our Newsletter and get notified of best stories on the internet