With Ramadan 2025 approaching, many are preparing to embrace the significant traditions and dietary practices associated with this holy month. Among the foods gaining attention this year is the humble yet powerful orange, known not just for its refreshing taste but also for its health benefits.
A recent study reveals what might seem like surprising news: consuming oranges may help reduce the risk of depression. Researchers from Harvard University found evidence indicating eating just one medium-sized orange daily could lower depression risk by around 20%. This finding is particularly noteworthy, considering nearly 280 million people globally are affected by depression.
The research, which analyzed data from over 32,000 middle-aged women participating in the Nurses' Health Study between 2003 and 2017, sent periodic questionnaires to participants about their diets and depression status. The researchers utilized results from DNA sequencing of stool samples gathered from participants. They discovered correlations between citrus consumption and the presence of 15 beneficial species within the gut microbiome, including the beneficial gut bacterium Faecalibacterium prausnitzii.
Previous studies have suggested the importance of this bacterium, which assists in lowering inflammation and bolstering the immune system. It can also play a role in managing digestive diseases, including conditions like irritable bowel syndrome, obesity, and even type 2 diabetes, according to animal studies.
Given these findings, it seems prudent to incorporate oranges and possibly other citrus fruits not only for their delightful flavor but also for their potential health impacts during the fasting period of Ramadan. Now more than ever, when meal planning for Iftar (the evening meal) and Suhoor (the pre-dawn meal), it might be beneficial to include oranges as part of your menus.
So, how can one utilize oranges creatively during Ramadan? Here are some cooking recipes and tips!
Orange-Infused Water: Hydration is key during fasting. Infuse your water with slices of orange and mint for refreshing and revitalizing hydration. The addition not only enhances flavor but also provides vitamin C.
Citrus Salad: Mix together orange segments with pomegranate seeds, chopped mint, and nuts for a colorful and vibrant side dish. This not only provides excellent nutrients but also satisfies those cravings for sweets post-fast.
Orange Chicken Recipe: Marinate chicken pieces with orange juice, soy sauce, garlic, and ginger before grilling or baking. The orange juice acts as both a tenderizing agent and provides delightful flavor.
Breakfast Smoothie: Start your day with blended bananas, spinach, and oranges for your Suhoor. This combination packs nutrients and gives you lasting energy throughout the day.
Orange Zest Finishing Touch: For your cooked dishes, like rice or roasted vegetables, add orange zest right before serving to give everything a fresh and fragrant kick.
Not only does incorporating oranges make sense from a health perspective, but they are also versatile and can complement many traditional dishes served during Ramadan. This year, let us allow health-driven choices to guide our meals and awaken our palate...
Aside from the advantages of oranges, Ramadan is also the perfect time to focus on overall balanced eating—ensuring meals are packed with nutrients. While prayers and reflections are the heart of Ramadan, let’s not forget to nourish the body adequately too.
Use this month wisely to explore vibrant, healthy recipes making use of seasonal fruits and vegetables. Enjoy engaging friends and family in meal prepping during this month's cooking sessions to share ideas and flavors.
Ramadan is not only about fasting but also about strengthening bonds through food and community. By emphasizing healthful ingredients, we can enjoy this month more fully and be healthy along the way. So why not take advantage of oranges this Ramadan, and embrace their latent health benefits? What delightful and nourishing recipes will you create this year?