The Quran doesn’t incorporate every variety of plant as modern botanical science does. However, the plants mentioned in the Quran are undoubtedly esteemed as the pinnacle of their respective species. In the sphere of nutrition and wellness, superfoods have garnered significant attention. These foods, abundant in bioactive compounds, have been esteemed for their capacity to prevent and treat various illnesses. Many of these superfoods have historical roots dating back to the time of Prophet Muhammad (PBUH). This article explores Prophet Muhammad’s recommended foods and the foods mentioned in the Quran and their significance in contemporary disease management.
Why is everyone so crazy about Superfoods?
Imagine unlocking the secrets of certain foods with extraordinary powers to heal, protect, and invigorate our bodies. These foods, known as superfoods, are like nature’s superheroes, packed with an arsenal of vitamins, minerals, antioxidants, and other bioactive compounds that go beyond mere sustenance. They can boost our immune system, fight inflammation, and even ward off chronic diseases. Picture them as tiny yet potent warriors that we can invite into our daily diets to fortify our health and vitality. Understanding superfoods is like detecting a treasure of nutritional wonders that can help us thrive and flourish in the modern world.
The Wisdom of Prophet Muhammad (PBUH) and Superfoods:
Prophet Muhammad (PBUH) bestowed invaluable wisdom regarding consuming certain foods for health and vitality through the Quran and Sunnah. His recommendations included dates, pomegranates, olives, figs, grapes, and black seeds, each harboring potent medicinal properties. These recommendations, rooted in centuries-old traditions, continue to resonate today as modern science unveils the therapeutic potential of these superfoods.
Dates/Nakhl: Nature’s Sweet Elixir of Health: Narrated in a hadith by Prophet Muhammad (PBUH), he said, “He who eats seven ‘Ajwa dates every morning will not be affected by poison or magic on the day he eats them.”[Sahih Al-Bukhari — Book 65 Hadith ]356. Dates, cherished as a dietary staple across many cultures, hold a special significance in the Prophet’s recommendations. They are rich in polyphenols and antioxidants, which have shown promise in inhibiting cancer cell growth. With low fat and protein content but high sugars like fructose and glucose levels, dates offer a potent energy source, providing around 314 kcal per 100 grams. They are also packed with essential minerals such as selenium, copper, potassium, and magnesium. Moreover, their low glycemic index makes them suitable for individuals managing diabetes, while their hepatoprotective properties suggest benefits for liver health.
Various date products cater to diverse tastes and preferences in today's market. These include Whole Dates, Date Syrup, Date Paste, Date Sugar, Date Bars, Date Jam, Stuffed Dates, and even Date Vinegar.
Pomegranate/Rumman: Jeweled Fruit of Healing is a widely enjoyed fruit known for its tangy taste and impressive nutritional profile, offering several health benefits. Interestingly, pomegranate, referred to as “rumman” in Arabic, is mentioned in the Quran. Modern commentators have adopted a Quranic Hermeneutic with a scientific approach, exploring scientific insights within Quranic verses. The Quran mentions the pomegranate three times.
- Shura al-An’am verses 99 and 141: “ There is a process similarity between 3 fruits -palm, olive, and pomegranate- from their seed shapes, trees, and fruit colors. However, it has a different taste and smell.”
- Shura al-Rahman verses 68–69: “ “In both of them will be [all kinds of] fruit, and date-palms and pomegranates. Then which of your Lord’s favors will you both deny?”
Traditional commentators often viewed these references as highlighting the fruit’s extraordinary significance, possibly as a heavenly offering. However, modern scientific commentators propose that pomegranate holds scientific marvels that benefit human health. This perspective stems from the fruit’s phytochemical composition, which includes compounds known for their antioxidant and antibacterial properties. In contemporary alternative medicine, every part of the pomegranate tree, including its fruit flesh, seeds, flowers, leaves, rinds, bark, and roots, is believed to possess medicinal properties. The pomegranate fruit contains various beneficial compounds such as anthocyanin, sugars, ascorbic acid, ellagic acid, gallic acid, caffeic acid, catechin, epigallocatechin gallate, along with numerous minerals, notably iron, and amino acids. Moreover, their neuroprotective effects and ability to mitigate diabetes-related complications underscore their therapeutic potential in modern medicine.
Nowadays We can find Pomegranate in different forms — Pomegranate Juice, Pomegranate Seeds, Pomegranate Extract, Pomegranate Syrup, Pomegranate Jam or Jelly, Pomegranate Molasses, Pomegranate Tea, Pomegranate Skincare Products, Pomegranate Seeds or Arils, Pomegranate-Flavored Snacks.
Grapes/Inab: Nature’s Antioxidant Powerhouse: The ethnomedicinal significance of the grape plant, scientifically known as Vitis vinifera L., has been examined. Referred to as “Inab” in the Holy Qur’an, the grape is mentioned eleven times in the Holy Qur’an in different Surash-Verses Al-Baqara: 266, Al-An’aam: 99, Ar-Ra’d: 4, An-Nahl: 11, 67, Al-Israa: 91, Al-Kahf: 32, Al-Muminoon: 19, Yaseen:34, An-Naba: 32 and Abasa: 28. Grapes are rich in bioactive compounds like flavonoids, polyphenols, anthocyanins, and resveratrol, which offer various therapeutic benefits, including antioxidant, anticarcinogenic, antimicrobial, antiviral, anti-aging, anti-inflammatory, anti-diabetic, cardioprotective, hepatoprotective, and neuroprotective effects. Additionally, grapes are valued for their extensive nutritional content and diverse applications.
In one more Hadith narrated by Abdullah bin Abbass (R.A): “Raisins were soaked for Prophet Muhammad (PBUH). He used to drink this syrup that day, the next day, and sometimes the third day”
V. vinifera stands out as a fruit abundant in nutrients, offering glucose, fructose, sucrose, formic acid, citric acid, malic acid, and tartaric acid. Despite its low-calorie content (57 kcal per 100g grapes), it provides essential nutrients, including iron, vitamins A, B complex, C, and K, and minerals. However, it also contains some anti-nutrients like oxalate and phytate.
Fresh grapevine juice typically comprises 70% to 80% water, with the remaining portion consisting of dissolved solids, encompassing sugars, organic acids, phenolic compounds, nitrogenous compounds, aroma compounds, minerals, and pectic substances.
Various grape products are available in the market, including Grape Juice, Raisins, Grape Jelly, Grape Jam, Grape Vinegar, Grape Seed Extract, Grape Seed Oil, Grape-flavored Candy, Soda, Ice Cream, Yogurt, Snacks, Chewing Gum, and Syrup.
Black Seeds/Habba Al-Barakah: The Timeless Remedy for Ailments: Black seed, also known as Nigella sativa, has a rich history tracing ancient civilizations such as Egypt and Mesopotamia. This small, black seed has garnered immense popularity throughout history due to its purported health benefits and medicinal properties. Its origins can be traced back to the Mediterranean region and parts of Asia, where it has been used for centuries in traditional medicine and culinary practices.
The popularity of the black seed can be attributed to its mention in various religious texts, including the Hadith, referred to as “Habbat al-Barakah” or the blessed seed. According to Islamic tradition, the Prophet Muhammad once remarked that black seed could cure every disease except death, emphasizing its significance and value.
Nutritionally, black seed is packed with essential nutrients, including vitamins (such as B vitamins and vitamin C), minerals (like calcium, iron, and potassium), and beneficial fatty acids. Additionally, it contains antioxidants and bioactive compounds like thymoquinone, which contribute to its therapeutic properties.
The benefits of black seed are diverse and have been studied extensively. It is believed to have anti-inflammatory, antioxidant, antimicrobial, and immune-boosting properties. Black seed has been traditionally used to alleviate symptoms of various ailments, including respiratory conditions, digestive issues, skin problems, and even as a remedy for hair loss.
In the modern market, black seed is available in various forms to cater to different preferences and needs. These include black seed oil, capsules, powders, extracts, and skincare products. Black seed oil, extracted from the seeds through cold-pressing, is particularly popular for its versatility and ease of use. It can be consumed orally, applied topically, or used in cooking and baking.
Fig/Teen: A Nutrient-Rich Emblem of Health: Figs, cherished for their luscious sweetness and unique texture, hold a special place in medicinal folklore. Hazrat Abu Darda (RA) recounts a saying of Prophet Muhammad (PBUH), conveying the benefits of fig consumption: “Eat fig, as it alleviates piles and offers relief for rheumatism.” He further narrates an incident where someone presented the Prophet with a plate of figs, prompting him to exclaim, “Eat figs! If I were to declare any fruit as heavenly, it would be the fig, for it is seedless, beneficial for treating piles, and aids in relieving rheumatism.”
The fig holds a unique and revered status across cultures, with its mention in religious scriptures contributing to its enduring popularity. Both the Bible and the Quran refer to the fig, attributing symbolic and medicinal significance to this ancient fruit.
From a nutritional standpoint, figs stand out as a treasure trove of essential nutrients, boasting high levels of dietary fiber, vitamins, and minerals. Despite their modest calorie content, figs pack a powerful nutritional punch, offering a range of health benefits. Their rich fiber aids digestion, while vitamins and minerals contribute to overall health and vitality. This impressive nutritional profile underscores the fig’s popularity as a wholesome and nourishing fruit, appealing to health-conscious consumers seeking natural and nutrient-dense foods.
Beyond their nutritional value, figs are celebrated for their diverse medicinal properties, which have been recognized and utilized for centuries. From supporting respiratory health to potentially reducing the risk of cancer, figs offer a myriad of health benefits. Additionally, fig extracts and powders find applications in dental and skin care, further showcasing the versatility of this revered fruit. With its rich history, nutritional bounty, and medicinal prowess, the fig continues to captivate and inspire, earning its place as a cherished symbol of health and vitality in cultures worldwide.
Fig has been traditionally employed to address a variety of ailments, spanning gastrointestinal issues like colic, indigestion, loss of appetite, and diarrhea to respiratory conditions such as sore throats, coughs, and bronchial problems. Its medicinal properties extend to inflammatory and cardiovascular disorders. Notably, fig is recognized for its metabolic, cardiovascular, respiratory, antispasmodic, and anti-inflammatory effects.
Different fig products commonly found in the market — Dried Figs, Fig Jam or Preserves, Fig Syrup, Fig Paste, Fig Vinegar, Fig Bars or Cookies, Fig Tea.
Olives/Zaitoon: Liquid Gold for Health and Healing: Olive is one of the oldest plants in history. When the water receded after Nuh’s flood, the first thing that appeared was an olive tree. That is why the olive became a sign of peace in international politics. Olive has been repeatedly mentioned in The Holy Qur’an. At least in one place, Allah has sworn this Olive, which shows its importance. One example is Ayah al-An`am (Cattle, Livestock) 6:99:” And He is the One Who sends down rain from the sky — causing all kinds of plants to grow — producing green stalks from which We bring forth clustered grain. And from palm trees come clusters of dates hanging within reach. There are also gardens of grapevines, olives, and pomegranates, similar in shape but dissimilar in taste˺. Look at their fruit as it yields and ripens! Indeed, these are signs for people who believe.” Referred to as a blessed and beneficial tree in the Quran, the olive has long been cultivated alongside other staples like figs and grapes in the Mediterranean region. Dating back thousands of years, olive oil exports from Palestine trace back to ancient civilizations.
Olive, often hailed as “liquid gold,” embodies vitality and longevity. Rich in oleic acid and polyphenols, olives exhibit potent anti-inflammatory and antioxidant properties. Their role in preventing cancer, mitigating rheumatoid arthritis, and regulating blood sugar levels underscores their therapeutic versatility.
The fruit of the olive tree is primarily used for producing olive oil, table olives, and various by-products. Rich in monounsaturated fatty acids (MUFA), olives contain carbohydrates, vitamins, and minerals. Studies increasingly link the Mediterranean diet's health benefits, including olive oil consumption, to lower rates of chronic diseases and increased longevity. These benefits are attributed to olive oil's antioxidants and phenolic components, which significantly reduce the risk of atherosclerosis, cardiovascular disease, neurodegenerative disorders, and certain cancers.
Research has focused on examining the nutritional composition of olive oil, particularly its fatty acids, phenolic compounds, and antioxidants. Understanding the metabolism and bioavailability of olive oil components is crucial for comprehending their biological activity and health benefits. Overall, the olive tree and its products are valued for their nutritional richness and potential contributions to overall well-being.
We can find Olive in different forms, such as Olive Oil, Table Olives, Olive Tapenade, Olive Spread, Olive Brine, Olive Pâté, Olive Paste, Olive Leaf Extract, Olive Vinegar, Olive Soap, Olive Leaf Tea, Olive Snack Packs, Olive-based Skincare Products, Olive-based Condiments (such as olive relish or olive salsa), Olive-based Salad Dressings.
Conclusion: The timeless wisdom of Prophet Muhammad (PBUH) echoes through the annals of history, guiding us toward optimal health through consuming nature’s bounty. As science unravels the mysteries of these superfoods, we stand poised at the brink of a nutritional revolution, where ancient traditions converge with modern medicine to forge a path toward holistic well-being. We embark on a healthier, more vibrant future by embracing the healing powers of Prophet Muhammad’s recommended superfoods.
