Antara

Consuming fruit for pre-dawn meals and breaking the fast is extremely beneficial for your health.University of Indonesia (UI) School of Medicine clinical nutritionist Fiastuti Witjaksono shares a number of tips on how to pick and pair fruits to bookend your fast.

Pick fruits containing plenty of fiber

According to Fiastuti, fiber helps to optimize the digestive process. As such, eating fiber-rich fruits helps to maintain the health of your digestive system during the month of Ramadhan.

'€œAside from that, fiber-rich fruits can also help children remain satiated longer,'€ she said as quoted by kompas.com. Fiber takes a long time to digest.

High-fiber fruits include cranberries (4.6 grams per 100 grams), pomegranates (4 grams per 100 grams), pears (3.1 grams per 100 grams), green kiwis (3 grams per 100 grams), bananas (2.6 grams per 100 grams) and apples (2.4 grams per 100 grams).

Pick fruits with a low glycemic index

A low glycemic index helps to maintain your blood glucose at a stable level, thereby helping you to remain satiated longer.

Pick fruits high in vitamin C

Vitamin C is very useful to maintain your body energy. Fiastuti said, however, that vitamin C intake needed to be adjusted to a person'€™s age. Children need 15 to 75 milligrams of vitamin C per day, while adult males need approximately 90 milligrams of vitamin C and adult females 75 milligrams.

According to Fiastuti, in terms of vitamin C content, kiwi outdoes other fruits with 142 milligrams per 100 grams, 30 times more than in apples, which contain 4.6 milligrams per 100 grams. Other fruits rich in vitamin C include papayas (61.8 milligrams per 100 grams), strawberries (58.8 milligrams per 100 grams), oranges (53.2 milligrams per 100 grams), mangoes (27.7 milligrams per 100 grams) and bananas (8.7 milligrams per 100 grams).

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