Phenomenal Foods Prescribed in the Quran & Hadith | Part 2

Figs: The fig is the edible fruit and a species of small shrub, native to the Mediterranean region, and to Western and Southern Asia. It has been cultivated since ancient times and is now widely grown throughout the world.

In the Quran Allah says, ‘I swear by the fig and the olive, and by Tur the mount of Sinai, and by this peaceful city, We have created man in the best composition.” [Quran -Surah At-Tin 95:1]

Figs are considered a delicacy and are imbibed both fresh and dry. They have been known to reduce blood pressure, which in turn reduces the risk of heart disease and stroke. Figs are a potassium rich food that can stabilize potassium levels. They are also very high in fiber, helping to regulate a healthy digestive system and also aid in lowering cholesterol. Figs are a great source of calcium, and so can help prevent osteoporosis. Interestingly, figs can be made into a topical cream for the skin, that can treat psoriasis and dermatitis. Bananas: A banana is an edible fruit – botanically a berry – produced by several kinds of large herbaceous flowering plants. In some countries, bananas that are cooked are called plantains, distinguishing them from other bananas. Bananas are classified as a multi-purpose flavor inducer as they can be incorporated in a variety of dishes.

Alluding to bananas in the Quran, Allah says, “And the trees of Talh (banana or a fragrant tree) with fruits piled one above another…” [Surah Waqia: 56: 29-30]

Among its various health benefits, is the fact that bananas help regulate the digestive system with its high amount of dietary fiber. Bananas are known for their potassium content, and are also rich in vitamins. They contain antioxidant flavonoids that can help decrease the risk of heart disease. Fish: Fish are marine creatures gifted to us by Allah. Humans catch and consume them as they are a nutritious food in virtually all regions around the world, particularly in coastal habitations where fish is an important dietary source of protein and other nutrients. Allah references fish in the story of Prophet Musa and Kidhr, in Surah Al-Kahf.

“…they forgot their fish.” [Surah Khaf: 18:61]

‘For your benefit, He created the sea; from it, you get fresh meat to eat, and extract jewelry that you wear. You see the ships sailing over the waves to seek His gifts, so you may be thankful’ [Surah Nahl:16:14] Fish is not only one of the healthiest sources of proteins, but is also rich in vitamins. It’s a great source of calcium, phosphorus and minerals, making it the ideal food for the heart and brain. The omega-3 in it can help increase brain function and reduce the risk of degenerative diseases such as, Alzheimer’s and dementia, and it can alleviate the risk of depression and diabetes. Mushrooms: Mushrooms are mentioned in the Sunnah of the Prophet Muhammad (PBUH) as being a good cure for the eyes.

‘Truffles (mushrooms) are a form of manna, and its liquid is a cure for the eye’ – (Tirmidhi 2067)

Additionally, they are also a good source of vitamins and have compounds that activate the immune system and increase the body’s ability to fight infection. Ginger: Ginger is a flowering plant and the ginger root is widely used as a spice and in folk medicine. It is a herbaceous plant, with abundant health benefits. Allah states in the Quran – ‘And they will be given to drink a cup of (wine) mixed with Zanjabil (ginger)’. [Surah Insan: 76:17] Ginger is one of the healthiest and most delicious spices on the planet. It aids in digestion, reduces nausea, fights off the flu and common cold, aids in weight loss, and reduces osteoarthritis pain. Additionally, it can help treat eczema and psoriasis. Grain: A grain is a small, hard, dry fruit – harvested for human or animal consumption. A grain crop is a grain-producing plant, the two main types of grain crops being cereals and legumes.

‘How We pour down rain in abundance. and meticulously split the earth open ˹for sprouts˺, causing grain to grow in it. [Surah Abasa: 80:25-27]

They are also alluded to in Surah Luqman, Surah Baqarah and Surah Yusuf. Allah has gifted us these whole grains which are packed with fiber and nutrients. They are a great source of a variety of vitamins and minerals. They can help reduce the risk of heart disease, diabetes, and can prevent the onset of some cancers. Grains are rich in fiber, and can also aid in digestion. Meat: Among the foods mentioned in the Quran, there are several references to meat and the consumption of meat. Allah has gifted us with different types animals whose meat we may consume – most commonly, the cow, sheep, goat and chicken.

‘And (remember) when Musa said to his people: “Verily, Allah commands you to slaughter a cow…” [Baqarah: 2:67]

Cows are mentioned several times in Surah Baqarah and they are mentioned in Surah Yusuf, Surah Anaam, Surah Hajj, and Surah Maeda. Meat is mainly composed of protein and contains essential amino acids that our body needs for its growth and maintenance. Meat is also a source of vital vitamins and minerals necessary for the healthy growth of human bodies.

“Eight pairs; of sheep two (male and female), and of the goats two (male and female) …” [Surah Anam: 6:143]

Goats are also mentioned in Surah Zumar. Goat meat is slightly sweeter and milder than lamb meat. Goat meat also has more protein and is rich in potassium, calcium and vitamins.

“…and We sent down to you Al-Manna and quails,” [Surah Taha: 20:80]

Quails are also mentioned in Surah Baqarah and Surah Araf. Quail meat contains protein, calcium, and several vitamins, which are so important for our body.

“And the flesh of fowls that they desire.” [Surah Waqia: 56:21]

Since the type of fowl is not specified, our Islamic diet can be diversified and can include several varieties of fowl. Black seed: Black seed is the common name for the seeds of the Nigella sativa plant. It’s also known as black cumin or black caraway. Black seed oil is also extracted from these seeds and has been proven to reduce inflammation, relax muscles and ease asthmatic symptoms. Black seeds contain a cure for every disease except death as mentioned in the hadith below.

“Use this black seed. For indeed it contains a cure for every disease except As-Sam.’ (As-Sam is death) (Tirmidhi 2041)

Corn: “That we may produce therewith corn and vegetations…”  [Surah Naba: 78:15]

Corn is also mentioned in Surah Shura, Surah Rahman, Surah Nahl, Surah Anbiya, and Surah Fath. Allah alludes to corn in a multitude of surahs, so they are definitely good for us.  Corn is very rich in vitamins and minerals and also contains copper, which is an antioxidant that can help prevent cancer and heart disease. Gourds: Gourds include the fruits of some flowering plant species and subspecies, many with hard shells, and some without. Allah mentions gourds once in the Quran.

“And We caused a plant of gourd to grow over him.” [Surah As-Saffat: 37:146]

Since a specific type of gourd is not mentioned, our diet can include all gourd plants. There are many different types of gourds, but pumpkins are perhaps the most popular. Pumpkins have various health benefits, and they are especially rich in vitamin A. Since they contain beta-carotene like carrots, they can improve eyesight. Pumpkins contain various antioxidants and can lower the risk of cancer, and eye diseases. The phytochemicals within pumpkins can also help improve the appearance of our skin.

‘Anas ibn Malik reported that a person invited Allah’s messenger to a meal. I also went along with him. He brought soup containing pumpkin. Allah’s messenger ate that pumpkin with relish’. – (Sahih Muslim 2041)

Foliage: Foliage is referenced in the Quran over five times. Allah says:

“It is he who sends down rain from the sky; from it is drink and from it is foliage in which you pasture.” [Surah An-Nahl: 16:10]

Foliage is also referenced in Surah Rahman, Surah Naba, Surah Abasa, and Surah Anaam. Foliage is simply a generic term for some leafy plants. A popular plant in the foliage category is kale, which has many nutritional properties, and is a great source of vitamins. Watermelon: Watermelon provides Vitamin A and C and its excessive water content keeps a person hydrated. It is a Sunnah practice to eat them with fresh dates.

‘The Messengers of Allah used to eat melon with fresh dates, and he used to say; the heat of the one is broken by the coolness of the other, and the coolness of the one by the heat of the other’. (Sunan Abi Dawud 3836)

A comprehensive mention of foods in the Quran and Sunnah would be incomplete without the mention of two liquids namely, milk and water. Allah has granted us these two indispensable liquids that are crucial to our survival, especially water which is truly a miracle. Milk: Milk is a liquid food produced by the mammary glands of cattle. It is the primary source of nutrition for young mammals before they are able to digest solid food. Milk contains many nutrients, including calcium and protein, as well as lactose and saturated fat. Milk can be extremely beneficial as it is packed with vitamins and minerals, such as potassium and zinc to name a few. Its consumption is linked to prevention of heart disease and decreasing the risk of diabetes. Organic grass-fed cows produce milk which is packed with antioxidants like vitamin E and beta-carotene which are essential for optimal skin health. They reduce inflammation and the occurrence of Alzheimer’s, Parkinson disease and asthma. Water: Water is an inorganic compound with the chemical formula H₂O. It is a transparent, tasteless, odorless, and nearly colorless chemical substance. It is the main constituent of Earth’s hydrosphere and comprises the fluids of all known living organisms. Studies have shown that humans can survive without food for about 40-70 days, but they can only survive without water for about 10 days! This makes us realize the immense value of water. The Majestic Quran further describes the blessings of water.

‘Allah created every living creature from water’. [Surah Nur 24:45]

Did the unbelievers (who do not accept the teaching of the Prophet) not realize that the heavens and the earth were one solid mass, then We tore them apart, and We made every living being out of water?’ [Surah Anbiya 21:30]

These astonishingly healthy foods have various commonalities. One common thread is the fact that all of these foods were significantly beneficial not just for the whole body but essentially for the heart, an organ that is often mentioned in the Quran and in many hadiths. All of the above clearly illustrates the penultimate importance of food for the nourishment of our body and the ability to lead a healthy life. This is turn leads to a healthy focused spiritual life where we can worship Allah alone and thank Him for His immense blessings, foods being one of His gifts of primary importance to all humankind.