MUSLIMS observing Ramadan are being advised to prioritise potassium-rich foods when breaking their fast, rather than opting for heavy, salty meals.
Health experts emphasise the importance of consuming over 4,000mg of potassium daily, especially after a day of fasting, to support hydration, muscle function and overall well-being.
A family medicine specialist at Universiti Sains Malaysia (USM) Dr Mastura Mohd Sopian, explained that potassium plays a crucial role in supporting nerve, heart, and muscle functions.
“It helps regulate blood pressure by counteracting the effects of sodium, aids in moving nutrients into cells and removes waste from the body,” she said, reports The Star.
While many obtain sufficient potassium from a balanced diet, deficiencies can occur due to certain medications or underlying health conditions.
A lack of potassium can lead to fatigue, muscle weakness, cramps, and, in severe cases, abnormal heart rhythms.
“To ensure sufficient potassium levels during Ramadan, it is essential to eat a balanced diet and stay hydrated,” Dr Mastura advised.
She recommended potassium-rich foods such as milk, yoghurt, meat, chicken, fish, tomatoes, cucumbers, pumpkins, carrots, sweet potatoes, beans, and Chinese spinach.
USM public health specialist, Dr Rohayu Ami, highlighted that adequate potassium intake can help prevent muscle cramps, a common issue after fasting caused by dehydration and electrolyte loss.
She added that potassium supports heart health by maintaining normal blood pressure and preventing excessive thirst and fatigue.
“For optimal nutrition during buka puasa (breaking of fast), start with dates and water. Include a variety of fruits to boost nutrient intake, and avoid overly salty foods,” she said.
Dr Rohayu, a lecturer at USM’s Institute of Advanced Medicine and Dentistry, recommends a balanced meal after Maghrib prayer, including a cup of brown rice, grilled salmon or chicken for protein, healthy fats, along with spinach, tomatoes and cucumbers.
Penang Health Department nutritionist Zuhaida Harun pointed to the beneficial effects of potassium found in fruits like bananas, papayas, and dates, as well as vegetables such as spinach, cabbage, carrots, and cucumbers.
“Legumes such as soya beans, chickpeas, tempeh, and cashew nuts also contain good amounts of potassium,” she said.
Adolescents and adults require 4.7g of potassium daily to maintain healthy levels throughout Ramadan and beyond, she said, adding that consuming three servings of vegetables and two servings of fruit daily is beneficial.
She noted the sunnah (practice) of consuming dates and water to break the fast as a way to replenish potassium.
“It is advisable to practise balanced eating using the Malaysian Healthy Plate concept, also known as ‘Quarter-Quarter-Half’ during Ramadan to maintain good health while fasting,” she said.
The ministry recommends filling a quarter of the plate with carbohydrates, preferably whole grains or complex carbs, another quarter with protein-rich foods, and the remaining half with vegetables and fruits.
“Hydration is equally crucial, and drinking at least eight glasses of water in regular sips is encouraged,” she added, ensuring sustained energy, better digestion, and improved overall well-being during Ramadan.
-BTS Media
