nutrient profile

**** Preparing For Ramadan ****
We are now in the holy month of Shaban take advantage of these blessed days to prepare the body for Ramadan.
In Shaban, our beloved Prophet Muhammad ﷺ used to fast almost the entire month.
Each of the Prophetic ﷺ inspired foods has several healing properties and are high in vital nutrients (vitamins/minerals).
With the anticipation of the long fasting hours (17-20 hours), we may experience certain side effects. The common physical side effects associated with fasting are headaches, dehydration, constipation, anemia, hypoglycemia, low blood pressure, and low energy.
Below are 15 Prophetic inspired foods we can incorporate during this holy month that can greatly aid in reducing these side effects.
1. Watermelon - The #1 fruit for hydration at suhoor (pre-dawn meal).
2. Ajwa dates - The Prophet’s ﷺ favorite type of dates.
3. Rutab dates - Rich in fiber aids in constipation.
4. Water - Essential for the human body to function.
5. Cucumber - Excellent for hydration.
6. Beets - Excellent to aid anemia and constipation.
7. Liver - The Highest level of iron aids in reducing anemia.
8. Nabeez drink (permissible) - helps remove waste from the body.
9. Squash (summer/winter) - Helps stabilize blood sugar levels.
10. Eggs - Nutrient dense and excellent protein source.
11. Camel milk, sheep, or goat milk - Excellent for calcium and bone health.
12. Grapes - Rich in antioxidants
13. Pomegranate - Impressive nutrient profile and anti-inflammatory properties
14. Olive oil - Decreased risk of heart disease.
15. Clarified butter (ghee) - Rich in vitamin A and E. Low in lactose.
“There is no disease that Allah has created, except that he also has created it’s treatment.” (Bukhari)
*please share widely*
—  Zainab Ismail

🌱💪 Vegans often hear: “but where do you get your protein?” Well, thanks to a large study that compared the nutrient profiles of around 30,000 non-vegetarians to 20,000 vegetarians and around 5,000 vegans. We now know that vegans average 70% more protein than the recommendation every day.

So protein is by far the most overstated nutrient. People are unnecessarily obsessed with protein - but it’s very, very difficult to actually be deficient in protein, and only people who are falling far short of their recommended daily calorie requirement (such as people with eating disorders) will be deficient in protein.

It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans live on only bananas, candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds shouldn’t have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight.

Athletes such as bodybuilders of course have a greater daily requirement for protein, and we’ve covered many vegan athletes building huge amounts of strength and muscle without any issues. There is normally no advantage in consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels (steroid users).