Nutrition Facts; Intermittent Fasting – 2

By: Alaa Babiker

In the previous part about intermittent fasting; we mentioned the most important benefits of IF and how it can regulate the overall body metabolism. In this second and final part of the article; we will explore 14 of the Superfoods that boost immunity and are advised by scientists to consume during intermittent fasting:

1. Citrus Fruits: Oranges, lemons, grapefruits, limes, and tangerines which are rich in vitamin C that helps increase white blood cell production, and helps fight infections and reduces inflammation.

2. Garlic: Contains allicin, which has antibacterial and antiviral properties. Supports heart health and reduces cold symptoms, and boosts immune cell function.

3. Ginger: Anti-inflammatory and antioxidant-rich. Helps fight infections and soothes sore throats, and supports digestion and gut health.

4. Turmeric: Contains curcumin, a powerful anti-inflammatory compound. Enhances immune cell activity, and best absorbed with black pepper for maximum benefits.

5. Berries (Blueberries, Strawberries, Acai): Packed with antioxidants like flavonoids and vitamin C. Helps reduce oxidative stress and inflammation, and supports the body’s ability to fight infections.

6. Green Leafy Vegetables: Spinach, kale, and Swiss chard are high in vitamin C, E, and beta-carotene. It supports gut health and immune response because its rich in fiber that helps detoxify the body.

7. Yogurt & Fermented Foods: Contains probiotics, which improve gut health (70% of the immune system is in the gut). Strengthens the body’s ability to fight harmful bacteria, and is a good sources include kefir, kimchi, sauerkraut, and miso.

8. Nuts & Seeds (Almonds, Sunflower Seeds, Chia): High in vitamin E, which enhances immune function and contains healthy fats, zinc, and protein that supports cell repair and reduces inflammation.

9. Green Tea: Contains catechins, a type of antioxidant that fights infections. Rich in L-theanine, which boosts immune defence and supports metabolism and overall health.

10. Fatty Fish (Salmon, Tuna, Mackerel): High in omega-3 fatty acids, which reduce inflammation. Good source of vitamin D, essential for immune function, and it supports brain and heart health.

11. Mushrooms (Shiitake, Reishi, Maitake): Contains beta-glucans, which stimulate immune cells. Supports white blood cell production.

12. Dark Chocolate: Contains theobromine, an antioxidant that boosts the immune system and protects cells from oxidative stress.

13. Honey: Natural antibacterial and antiviral properties. Soothes sore throats and coughs because its rich in antioxidants to combat free radicals.

14. Red Bell Peppers: Higher in vitamin C than citrus fruits. Supports healthy skin and tissue repair. It’s loaded with beta-carotene for immune strength.

In the end, I would like to salute the Sudanese Army for the great victory made by our soldiers and leaders inside the Capital (Khartoum). May this Ramadan come in more peace and settlement to all Sudanese because it’s amazing to have our health well prepared and ready for the great fasting of Ramadan, and may Allah bless our lives with good health.