GEORGE TOWN: Muslims are advised to opt for potassium-rich foods when breaking fast, instead of salty, heavy meals.
Health experts stress the importance of consuming over 4,000mg of potassium daily to support hydration, muscle function and overall health, especially after a day of potassium loss, with Universiti Sains Malaysia’s (USM) family medicine specialist Dr Mastura Mohd Sopian saying 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,” said Dr Mastura, adding that while many people get enough potassium from a balanced diet, deficiencies can occur because of some medications or underlying medical conditions.
She said a lack of potassium could 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,” she said.
“Among the potassium-rich foods that the people can take during Ramadan are milk, yogurt, meat, chicken, fish, tomatoes, cucumbers, pumpkins, carrots, sweet potatoes, beans and Chinese spinach.
“Staying hydrated, eating a variety of nutrient-rich foods, and monitoring sugar levels are key to staying healthy throughout Ramadan,” she said.
USM public health specialist Dr Rohayu Ami said that adequate potassium intake could 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, 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, along with grilled salmon or chicken for protein, healthy fats, along with spinach, tomatoes and cucumbers,
Penang Health Department nutritionist Zuhaida Harun said the beneficial effects of potassium can be found in fruits like banana, papaya, dates, as well as vegetables such as spinach, cabbage, carrot and cucumbers
“Legumes such as soya bean, chickpea, tempeh (traditional Indonesian food made from fermented soybeans) and cashew nuts contain good amounts of potassium too,” she said.
She said adolescents and adults need 4.7g of potassium daily to maintain healthy levels throughout Ramadan and beyond, and consuming three servings of vegetables and two servings of fruits a day will be beneficial.
She said the sunnah (way of Prophet Muhammad) of consuming dates and a glass of water to break fast is a practice that enables replenishment of 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, adding that 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, with sugar-free drinks preferred,” she said, adding this approach ensures sustained energy, better digestion, and improved overall well-being during Ramadan.
