9 Good Immune Boosting Foods to Eat at Sahur and Iftar

YOGYAKARTA - During Ramadan fasting, the body undergoes changes in eating patterns because it only gets intake during sahur and breaking the fast. Therefore, choosing foods that increase the body's immunity is very important so that the body's resistance remains maintained throughout the day. By consuming foods rich in vitamins, minerals, and antioxidants during sahur and breaking the fast, you can help the immune system work more optimally.

Citrus fruits such as oranges, lemons, and tangerines are known to be rich in vitamin C which plays an important role in increasing immunity. This nutrition helps the body produce white blood cells that are tasked with fighting infections, quoted from Health, Wednesday, March 11. You can eat citrus fruits during sahur or breaking the fast so that your body stays fresh during fasting.

Papaya is a fruit rich in vitamin C and various antioxidants that are good for body health. This fruit also contains the enzyme papain which helps maintain digestive health. Eating papaya during the fasting month can help the body get back important nutrients after fasting all day.

Fatty fish such as salmon and tuna contain omega-3 fatty acids that are beneficial for the immune system. This nutrition helps reduce inflammation while supporting immune cell function. Eating fatty fish at iftar can also help the body get more stable energy during fasting.

Green vegetables such as spinach and kale contain vitamin A, vitamin C, and antioxidants that support the immune system. These nutrients help the body fight infections and maintain cell health. You can add green vegetables to the sahur menu to ensure that nutritional needs are met.

Yogurt contains probiotics that help maintain the balance of good bacteria in the intestines. Intestinal health plays an important role in supporting the immune system. Eating yogurt at iftar can help digestion stay comfortable after a day of fasting.

Garlic contains sulfur compounds such as allicin which is known to help improve the immune system. This compound also has antimicrobial properties that help fight bacteria and viruses. Adding garlic to your pre-dawn or post-fast meal can be a simple way to maintain body health.

Ginger is known to have anti-inflammatory properties that help reduce inflammation in the body. The contents of gingerol, shogaol, paradol, and zingeronedi in it can also help relieve discomfort in the throat and give a warm sensation to the body. Warm ginger drinks are often a comfortable choice to consume after breaking the fast.

Red paprika is a vegetable with very high vitamin C content. In addition, paprika also contains beta carotene which is good for skin and eye health. Adding paprika to the menu for sahur or breaking the fast can help increase daily nutrient intake.

Almonds contain vitamin E which acts as an antioxidant important for the body. This nutrition helps protect the body's cells from damage while supporting immune system function. Eating almonds as a healthy snack during Iftar or after Tarawih can help maintain body resistance during Ramadan.

Consuming immune-boosting foods during sahur and iftar can help meet nutritional needs during Ramadan fasting. Vitamin C, vitamin E, omega-3, and various antioxidants play an important role in keeping the immune system strong. With a balanced diet that includes immune-boosting foods, you can fast with a body that remains healthy and fit.