As Muslims, one of the best ways to live life is to follow the Quran and Sunnah. If you recall from the guest post Top 5 Healthy Sunnah Foods to Add to Your Diet article, the foods that were included in the Prophet’s (pbuh) Sunnah were discussed, and some of the benefits of including those foods in your own diets were highlighted. In this article, I’m now going to be sharing 5 foods mentioned* in the Holy Quran that may be beneficial to add to your diet!

*The foods mentioned are based on the widely accepted Sahih International translation of the Holy Quran. Note that other translations may offer different meanings and contexts.

1. Bananas

In Surah Al Waqiah (chapter 56 verse: 27-33) the Quran tells us:

“And the people of the right-how blessed will they be! They will be amid thornless lote trees, clusters of bananas, extended shade, flowing water, abundant fruit never out of season nor forbidden”

The Quran makes general mention of fruit being eaten by those in paradise, and a specific mention of bananas are made which tells us that they are of the blessed fruits. Bananas are a great addition to your breakfast or morning snack as they are packed with potassium and Vitamin B6. Potassium is essential for fluid balance and nerve function and helps keep muscles and bones working properly. Vitamin B6 is needed for amino acid synthesis and therefore proper protein function in the body. Bananas also freeze great and make the perfect base for frozen desserts like ice cream! Check out my three-ingredient healthy chocolate chip ice cream for some banana dessert inspiration!

 2.  Olives

In Surah Al Mu’minun (chapter 23 verse: 20) the Quran tells us of fruits to be eaten, and speaks of:

“As well as olive trees which grow at Mount Sinai providing oil and a condiment to eat”

If you recall in my Sunnah foods article, I mentioned olive oil and the benefits it has in your diet. A lot of people are aware that choosing olive oil is a better fat option, however, the fruit itself or the “condiment to eat” is also too good to miss out on! Olives also have the essential fatty acids that are great for heart and brain function, and polyphenols that have antioxidant properties.

3. Pomegranates

In Surah Ar -Rahman (chapter 55 verse: 68) the Quran speaks of two Gardens of paradise and tells us:

“In both will be fruit, palm trees and pomegranates”

Pomegranates are really high in Vitamin C, which is important for many functions in the body. Vitamin C plays a role in collagen formation for maintaining muscle, bone, and skin, as well being a key player in iron absorption and more! Pomegranate juice has become very popular, however the best way to enjoy it is by eating the fruit itself! The juice actually lacks the vitamin C (and usually needs to be added back in) as well as fibre. By skipping out on the juice and eating the pomegranate fruit itself, you could get almost half your daily needs of fibre and vitamin C just from that! To read more about swapping out juice for the whole fruit, check out my article on Simple Swaps: Juice

 4. Grapes

In Surah Al Mu’minun (chapter 23 verse: 19-20) the Quran tells us:

“With it, we produce for you gardens of palm trees and grapevines, in which there are abundant fruits, and from which you may eat”

Grapes are really popular for their high antioxidant content. Grapes contain flavonoids that have been shown to be beneficial in counteracting the oxidative damage that some studies have even linked to having cancer-fighting properties. While studies have explored this, it’s important to note that no one food can be a magical cure or disease-preventer, and the best way to stay healthy is to consume a well balanced diet. There’s no doubt however that grapes are a great snack, and their antioxidant constitutes remain even if you choose to consume them dried as raisins! If you do have raisins, the serving size would decrease to about a 1/4 cup. 

 5. Figs

The Quran has an entire chapter named after the Fig (Surah At-Tin chapter 95) and once again highlights the olive as well in verse 1:

“By the fig and the olive”

Figs are really high in fibre, which helps with maintaining healthy blood sugar levels and cholesterol levels. Figs also contain magnesium, a mineral in the body that plays a key role in bone health and energy balance.

Figs are commonly consumed dried, and as with any dried fruit, it’s important to be careful with the sugar content. Lots of brands may add extra sugar to dried fruit, so reading the label to ensure you’re not getting the added sugar is really important.

Let me know which foods you already enjoy that are mentioned in the Holy Quran and tag me on instagram @NutritonbyNaz!