What should you eat at iftar after a long fast on an empty stomach? Nutritionists keep giving the same answer: put seasonal fruit on the list. Seasonal fruit is not only fresh but rich in nutrients and easily absorbed by the body.

Spring has only just begun in Bangladesh. Some summer fruits have started to reach the markets, alongside many other seasonal fruits. Several of these readily available fruits are especially suited to iftar.

• Watermelon: about 90 per cent of a watermelon is water, so it rehydrates the body quickly after a day without water. Its lycopene and vitamin C act as antioxidants. One or two slices at iftar help keep the body cool and refreshed.
• Banana: cheap, easy to find and nutritious. Bananas are high in potassium, which maintains the balance of electrolytes and helps reduce muscle weakness. A medium banana at iftar gives quick energy.
• Papaya: rich in enzymes that aid digestion, papaya is a good option for iftar. As a light, easily digested fruit after a day without food, it is comfortable for the stomach.
• Pineapple: rich in vitamin C and the enzyme bromelain, pineapple aids digestion. But eating too much can increase acidity in some people.
• Green coconut water and malta: green coconut water provides natural electrolytes. Malta or oranges are a good source of vitamin C, which helps boost immunity.

Seasonal fruit is usually fresher, needs less storage and keeps comparatively better nutritional value. It combines natural sugars, fibre, vitamins and minerals, which gradually return the body to its normal energy after breaking the fast. Nutritionists advise that starting iftar with fruit instead of fried food improves digestion and reduces the tendency to overeat.

The Bengali article cites as its sources the Harvard T.H. Chan School of Public Health, WebMD and the Department of Agricultural Extension (DAE) of Bangladesh (seasonal fruit list).

Source: Jagonews24. First published in Bengali on The Agro News.