3. Stretching exercises

These are very important in developing flexibility and suppleness of the muscles and joints. They are performed slowly and 69 Jauziyah, 2003. 70 Smolin & Grosvenor, 1994. 71 'Brittle bone disease', in which the bones are depleted of calcium and/or vitamin D, making them fragile. gently: you simply sink into and feel the right posture, then release your muscles or return gradually to the original position. 72 This type of exercise is beneficial to your physical posture; in addition, it can be an aid in meditation techniques, leading to more mental clarity and emotional tranquillity. If you have a pet, you probably know that animals also practice stretching. Humans are said to be the only mammals who forget to stretch upon waking up - this has a negative effect on our posture and our general muscular flexibility. Stretching is especially important for sedentary people: it permits the realignment of all body axes, the redressing of the vertebral column (spine), and contributes to toning the muscles and a more flexible pelvis. Stretching releases tension, adjusts the respiratory rhythm and brings about a total equilibrium of the body and mind.

Stretching the muscles is like squeezing the blood out of them, then pumping it through again. This helps to cleanse the muscles from cellular waste and improve blood circulation. 73 The most important thing here is to relax, calm down, relieve tension and breathe normally. The more you practice stretching, the easier it will be and the more flexibly your muscles will move. But remember, do not push yourself too hard: continue as long as you feel comfortable. salah (prayer) can be regarded as a type of stretching exercise; the physical acts performed during ~alat are gentle, simple exercises suitable for all ages and conditions. During ~alat, we perform continuous gentle muscle contraction and relaxation with perfect harmony and balance, inducing flexibility without over-exhaustion. Almost all body muscles, bones and joints are involved in the 72 Kenton, 1999. 73 Ibid. performance of :jalat (prayer): •!• By raising our hands in the beginning of the prayer for takbeer, we stretch the fingers, shoulder and all anterior arm muscles, and cause the elbows to flex. •!• Upon standing, body weight is evenly distributed so that the back does not take all the strain, and the neck and shoulders are relaxed. •!• Upon bowing (rukoo '), we stretch the trunk, back, pelvis, hip, thighs and leg muscles, in addition to shoulders, arms and neck muscles.

Prophet Muhammad (~) said: «Then, bow till you feel secure in your position, then redress yourself till you are standing upright.» 74 The action of bowing followed by redressing is a very useful exercise for the weak back by regularly, yet very gently, stretching the back muscles. These muscles are called erector spinae; they span the entire length of the vertebral column, providing resistance that helps control the action of bending over at the waist. If not properly exercised, these muscles go into spasms, causing back pam. •!• Prophet Muhammad (~ ) stressed that we should properly straighten up after bowing and prostrating: «One's !falat is not complete unless he straightens his back after bowing and prostrating.»75 •!• Prostrating (sajdah) also exercises the same muscles that bowing does, with more stress on the neck, toes and legs. We are ordered to prostrate twice with a gentle sitting posture in between. The Prophet (~ ) said: «Then, prostrate till you feel secure in your position, then 74 Al-Bukhari, Muslim and Nasa'i. 75 Ai)med and Abu Dawood (sound according to Albani). sit till you feel secure in your pose, then prostrate again till you feel secure in your position.» 76 •!• Finally, as we say the final salutation (tasleem) at the end of the prayer, turning the head to the right and left massages the neck muscles and increases their flexibility. This is especially useful for people in sedentary jobs who sit in front of their monitors all day long, and then complain from neck strain.

So imagine the physical benefits you gain from performing your five daily prayers. Perform this daily routine and enjoy the difference. Of course, we should always keep in mind that the spiritual benefits of ~alat are more important, and thus we should always keep our intention in performing the prayer purely for the worship of Allah. Reproductive system Sexual desire is a built-in instinct in all humans and animals, Allah created it for the preservation of the species and the continuation of life. Human beings use this sacred instinct not only for reproduction, but also for physical and emotional satisfaction. This is a gift from Allah, if used properly and lawfully within a legal marriage.

('I'\ : i-'~\ •J_,....) (And among His Signs is this, that He created for you spouses from among yourselves, that you may find repose in them, and He has put 76 Al-Bukhari. between you affection and mercy. Verily, in that are indeed signs for a people who reflect.~ (Quran 30: 21) Sexual passion, if enjoyed within its religious and ethical limits, fulfils an emotional and physical need in addition to the ultimate purpose of its creation, which is the preservation of humankind. On the other hand, if this divine gift is misused by engaging in illegitimate relationships, the harmonious social system will be consequently disrupted, destroying family ties and transgressing others' rights. 77 Allah (~ ) says in the Quran: ,.l~ ~~ ~ ..:.. :~_; ~ Z,( ,ii i:11 i~"ji ~:}.,_ ,,... ~ ~ J:..r- ·_,/7' ~And do not come near to unlawful sexual intercourse. Verily, it is a great sin, and an evil way [that leads one to Hell unless Allah forgives him]) (Quran 17: 32) Prophet Muhammad (~ ) said: «Whoever can guarantee the chastity of whatever is between his two jaw-bones (the tongue, meaning refraining from sinful speech) and what is between his two legs (the private parts - meaning refraining from illegal sexual acts), I guarantee him Paradise." 78 Islam teaches that sexual passion is stronger than any other human desire; it can control one's mind and lead to shameful crimes. Most people refrain from it owing to fear, shame or even illness; but the true believer is the one who can control it under any and all circumstances. Allah reminds us of the story of Prophet Yoosuf (Joseph) who refrained from submitting to the beautiful wife of Egypt's minister: 77 Abd al-Ati, 2003. 78 Al-Bukhari. ~And she, in whose house he was, sought to seduce him [to do an evil act], she closed the doors and said, 'Come on, you.' He said, 'I seek refuge in Allah [or Allah forbid]!

Truly, he [your husband] is my master! He made my stay agreeable! [So I will never betray him].' Verily, the oppressors and evil-doers will never be successful) (Quran 12: 23) Prophet Muhammad (:i!) taught us: «Allah will give shade to seven persons under His Throne on the Day of Judgment, a day on which there will be no shade except His shade. One of them will be he who refrains from satisfying the sexual desire of a beautiful woman who comes from a respectable family when she calls him, and he says: I fear Allah, the Master of the universe.» 79 Islam takes a strong stand against this social crime, showing all believers the abominable results of this act in this worldly life as well as in the afterlife. Islam considers as sinful any act that may lead to adultery, for example, it considers the sin of the fornication of the eye as the greatest among the minor sins; Allah says in the Qur' an: 79 A sound hadith agreed upon by the scholars. ~Tell the believing men to lower their gaze [from looking at forbidden things], and protect their private parts [from illegal sexual acts]. That is purer for them. Verily, Allah is All-Aware of what they do.

And tell the believing women to lower their gaze [from looking at forbidden things], and protect their private parts [from illegal sexual acts] and not to show off their adornment except only that which is apparent..) (Quran 24: 30-31) It was narrated that Jesus Christ said, "Take care of your eye as it sows the seed of sexual passion in the heart and that is sufficient for the creation of danger." Similarly, when Prophet John (Yal).ya) was once asked, "What is the source of fornication?" he replied, "Eyesight and greed. " 80 According to Ghazfili (the Elder) in his lhyli' 'Uloom ad-Deen, Prophet Muhammad (~) said: «The eyesight is a poisonous arrow from the arrows of the devil; Allah awards the man who gives it up for fear of Allah such faith which grants satisfaction to his heart.» 81 The gaze in fact is scientifically believed to trigger a hormonal stimulation that prepares the body and sexual organs for intercourse. These hormones affect every organ in the body. When these hormones are unnecessarily stimulated, they remain unused in the blood circulation causing severe tissue damage, ranging from skin acne, excessive sweat secretion and migraine headaches, to osteoporosis, atherosclerosis 82 and hypertension. 83 Islam warns against provoking these sexual desires unnecessarily, and gives us advice on how to prevent the 80 Ghazfili,. M. (the Younger) (Jl}JI ..lJ. ..l.ot.:.. ,)), 2004. 81 A):imed (a sound hadith); and Tabarani narrat~d it from Ibn Mas'ood, while Mundhiri said that he knew of nothing wrong in it. 82 The degeneration of the arteries due to the build-up of fatty deposits. 83 Rashidy, 2000. problem: women should not reveal their adornment and beauty in the presence of men unrelated to them, and neither men nor women should look or gaze at, nor should they sit in close or private contact with, members of the opposite sex who are not part of their immediate family.

Another solution is to get young people to marry as soon as they can afford it, and if they cannot, let them fast to learn to control their passions. Prophet Muhammad (~) said: «0 young men, take recourse to marriage if you can afford it; he who is unable to do it, let him fast, as fasting curbs his sexual desire.» 84 All these measures are essential for establishing the welfare of society; by preventing the disintegration of family bonds, the prevalence of unwanted children and the spread of sexually transmitted diseases (STDs) such as syphilis, gonorrhoea and herpes; all of which are dangerous, difficult to treat and generally incurable. The latest sexually-transmitted epidemic is a world disaster: AIDS (acquired immune deficiency syndrome) is a disease that was first identified in the USA in the early 1400s H/1980s CE among young homosexual men. The AIDS virus can be briefly explained in this way: The body's immune system depends on two main types of lymphocytes: Tand B-lymphocytes. The T-type act as detectors of any invading microbes in the blood, and thus urge the B-lymphocytes to produce the suitable antibodies. The AIDS virus attacks and destroys the Tlymphocytes, resulting in the breakdown of the whole immune system, leaving the body defenceless against diseases that it would otherwise be able to fight.

Prophet Mohammed (~) taught: «Indecency never appears in people and they declare it unless the pestilence and torments that 84 Al-Bukhari. were not known by their ancestors have spread among them.»85 Looking at the hadith, we can understand the reason for the prevalence of this dangerous and incurable disease, which would be easy to avoid just by leading a virtuous life. Prophet Muhammad (~ ) said: «Obscenity and bawdiness are not part of Islam.»86 Allah (~ ) says in His Holy Book: .,,(~ .•• :' In C' (~. ,..~ct.:' .: :-:.if /,.. ,,.,,.. WI ·~~ "'\ ~ < JA! 'J ~ Jt- ~.Y" ~) tJ> !,.Ji,., ~Say [O Muhammad], '[But] the things that Allah has indeed forbidden are great sins [including every kind ofunlawful sexual act] whether committed openly or secretly.'~ (Quran 7: 33) Among these obscenities is homosexuality. Homosexuality is a major sin in Islam; it was mentioned to have happened during the time of Prophet Loot (Lot). Allah clearly prohibits homosexuality in the Quran: J ~;-j ~ P.,~ Jj ~ G0J~:t_; @ ~1 ~ 0GS'1l1 ;JG~ (\"\i-\10 :.1_:,.;.i]1 •_;_,......) ~@) 0J.l~;, ~ ~ ~Do you go in unto the males of the human species, and leave those whom Allah has created for you to be your wives?

Indeed, you are a trespassing people!~ (Qur 'an 26: 165-166) 85 lbn Majah. 86 A):imed. ~And [remember] Loot [Lot], when he said to his people, 'Do you commit evil [great sin, including every kind of unlawful sexual intercourse and sodomy] while you see [one another doing evil without any screen]? Do you approach men in your lusts rather than women? Indeed, you are a people who behave senselessly.'~ (Quran 27: 54-55) Allah prescribes severe punishments for anyone who commits this sin, reflecting the danger it poses to the health of individuals and society: :>~.: _'. ) ~:~ r-----.; ~1 ;• b> ~::'·~ r----; ~ :> L..t:3/ · ~ /. -t ,, \ ~ . ~,--~ ~ - Y)" ~~~ii ~;..i1 ~ ; ~ yf.~Jr ~ Jµ~ ~¥ 0~ ~--) GG . . ~ ~.J~b r------;. .,_;_;,,, -·;• ~· (~,--.J ~ :>~.A l+/~t ~ 1 •;-.. - -:; ""~.i~ !,i (\i-\0 :,L:.....;JI •Jr) " ( ~ I':__~ ,-' G.{~ 51.b -:.11 f,i_ t~:;: i2o_~t J ""'~ -7-~ ~If any of your women are guilty of lewdness, take the evidence of four [reliable] witnesses from amongst you against them; and if they testify, confine them to houses until death does claim them, or Allah ordain for them some [other] way. If two persons among you are guilty of lewdness, punish them both. If they repent and amend, leave them alone; for Allah is Oft-Returning, Most Merciful) (Quran 4: 15-16) Islamic laws are aimed at establishing the welfare of the community; they are clear proof of Allah's kindness, mercy and provision for humanity. The Quran and the Sunnah teach believers chastity, faithfulness and abstinence.

Nevertheless, scholars believe that the main responsibility for implementing Islamic rules and preventing sexual crimes lies with the leaders of a nation, who should take necessary measures to make marriage affordable and prevent the prevalence of indecency in the society. The punishment for adultery according to Islamic law is very harsh: Jr 9-; ~ ·~t ~ r~t 1_; ;~ i~ ~ fr) J 1~t ~~1 ~9ft ('I' : _;pl •_;_,....) ~® ... ~The woman and the man guilty of illegal sexual intercourse, flog each of them with a hundred lashes. Do not let pity withhold you in their case, in a punishment prescribed by Allah .. ) (Quran 24: 2) However, the sentence cannot be executed unless there are four impartial witnesses, who swear an oath that they saw the crime happen before their own eyes, or else: •>:., / ,;> •>;-,/ // .I',,..,,,,.. .,, // W Y_., -~ ~ _;._.,+.t. ;~ ~_j~ !A ;l > > • .1,,, ,.,,,,,.,,..> // ... r / / ,,.,,.,.., / > / / -::.,.,.. ~ .:i_r) ~J~r ~1 .:i ,,, S-/-.: ... ,, ,,,, •>1. ~~ .:,~I r ~j'.J I.A.:'\ • ~ r ,,,(~ ,, > ;•~ > > :-; Ci : _;_,::..JI• _;_,.... ) ~And those who accuse chaste women, and do not produce four witnesses, flog them with eighty lashes, and reject their testimony forever; they indeed are [rebellious liars] disobedient to Allah) (Quran 24: 4) This condition is almost impossible to fulfil. These provisions are aimed primarily at those who are so devoid of self-respect that they would commit sexual acts in public. Laws and punishments alone cannot be responsible for building a righteous society. Virtuous societies and strong, honest nations are the result of true faith that leads to good manners and pure souls. 87 Another Islamic instruction concerning the reproductive system is to abstain from intercourse during a woman's menstrual period, as Allah (~) says: 87 Qardawi, 1997. ~They ask you concerning menstruation.

Say, that is a harmful thing [for a husband to have a sexual intercourse with his wife while she is having her menses], therefore keep away from women during menses and do not go into them till they have become pure [from menses and have taken a bath]. And when they have purified themselves, then go in unto them as Allah has ordained for you. Truly, Allah loves those who tum unto Him in repentance and loves those who purify themselves [by taking a bath and cleaning and washing thoroughly their private parts and bodies, for their prayers, etc.]) (Quran 2: 222) The normal bacterial flora in a woman's vagina creates an acidic environment which constitutes a primary defence line against invading harmful micro-organisms. These helpful bacteria feed on the sugar stored in the cells lining the vaginal tract converting it into lactic acid for protection. During menses, the sugar storage depletes and so do the beneficial bacteria, shifting the vaginal environment towards the alkaline side, so the micro-organisms flourish in the vagina during that time of the month. The only protection against these harmful organisms from reaching the inside of the reproductive organs is the normal shedding of the uterine lining, including the blood.

So if intercourse is performed during this time, there is an increased risk of infection of the reproductive system for both the male and the female. 88 88 Ibrahim, A. S. (r-,-"1.r.1 Jr- .v-l), 2004. Note that the condition stated in the Qur'anic verse for resuming the sexual life between couple is not only the end of the menstrual period, but the cleansing and purification of the vaginal area (and of course the whole body) to ensure a safe environment. 89 It was related that 'A'ishah (~ ) said: «A woman asked the Prophet (-:@;) concerning the bath which is taken after the cessation of menstruation. The Prophet(-:@;) instructed her to perform the ritual shower or ghusl, and then he said, "Purify yourself with a piece of cloth scented with musk." The woman asked, "How should I purify myself with it?" He said, "Glory be to Allah! Purify yourself with it!" I pulled her over to myself - said 'A'ishah - and told her, "Use it to follow the path soiled with blood."» 90 Islamic laws and manners do not forbid the husband from being kind and loving to his wife during this time of the month.

Actually, if he were following the Prophet's teachings and behaviour with his wives during their menstruation, he should be more loving and caring, in the realization that women are emotionally vulnerable during this time, due to hormonal changes. This is completely contrary to the ancient beliefs that women are 'toxic' during this time of the month and that men should avoid them. In many belief systems (including orthodox Judaism), menstruating women are considered impure, and told to keep entirely away from their husbands during this period. The Messenger of Allah (-:@;) showed us otherwise. In a well-known hadith, Umm Salamah (~) c;,. reported: «While I was lying with the Messenger of Allah(~ ) in a bed cover I menstruated, so I slipped away and I took up the clothes (which I wore) in menses. Upon this Allah's Messenger(~ ) asked, "Did you Ibrahim, A.

S. (t="lr.1 .Jr- ..v-i), 2004. 89 90 Muslim. start your menses?" I said, "Yes." He called me and I lay down with him in the bed cover. (And she further) said that she and Allah' s Messenger (~ ) used to take a bath from the same vessel after major impurity (sexual intercourse).» 9 1 'A'ishah (~ ) reported: «When anyone among us (among the wives of the Holy Prophet) menstruated, Allah' s Messenger (~ ) asked her to tie a waist-wrapper over her (body) and then embraced her.»92 These two hadiths demonstrate that there is nothing wrong with a husband and wife being close and intimate with each other during her menses. The only prohibition is that the man should not come in contact with her private parts, and she should keep them covered for this reason. 91 Muslim. 92 Ibid. Biochemical Body ~ s described at the beginning of this book, the biochemical body includes your food and nutrition habits as well as the environmental conditions around you. Let us start with the nutritional habits.

As I mentioned earlier, the Arabs at that time had an elaborate system of healthy nutritional practices and were well acquainted with proper food choices. 1 Of course, not all foods and herbs are mentioned by name in the Islamic sources. The Prophet's (~ ) tradition (Sunnah) in general, encourages healthy eating habits and a healthy lifestyle; but, where a reliable hadith is known about a particular treatment or prevention, it will be noted in this chapter. Nutrition 8 do not believe in diets that tell you how and what to eat. They may lead to an initial weight loss, but you will end up feeling frustrated and deprived, leading finally to overeating and weight regain. If you want to become healthy and fit - and stay that way, you have to change your whole lifestyle, including your eating habits. I will start by recalling these holy words: ~® ~~r 4 1 it r;,~ 1; i;~t ~:; ... ~ ('I"\ : ....j\~\11 ".Jr") ~-..

And eat and drink but do not waste by extravagance, certainly He [Allah] does not like those who waste by extravagance) (Quran 7: 31) The words are so clear and simple: eat what you want but do not overdo it. This is further explained by the hadith of Prophet Muhammad (~ ) that I introduced in the first chapter: «No human fills a vessel worse than his own abdomen; a few bites are enough for man to keep his body upright, but if it is indispensable, then a third 1 Abouleish, n.d. for his food, a third for his drink and a third for his breath.» 2 He(~ ) also said: «The food for two is enough for three, and the food for three is enough for four.» 3 Do not fill your stomach with food; leave equal space for water and for breath, and just eat what is enough to keep you going. Patrick Holford, in his best-selling book Optimum Nutrition Bible, recorded that many studies found that when animals were given a highly nutritious but low calorie diet, they lived healthier and longer lives. Such studies are very difficult to conduct on human beings, as it is hard to control and monitor their food consumption accurately over a long period of time, but, according to Holford, it makes sense according to what is known about nutrition in humans that a diet that gives the body just what it needs and no more will definitely improve health and may increase longevity. 4 A well-known saying 5 in Arabic goes: "We are a people that do not eat unless we are hungry, and when we eat we do not reach satiety." I have to stop and marvel at this wise comment. First, it explains that you should not eat unless you are hungry, so no inbetween-meal snacks or junk food. Second, when you actually sit to eat, do not continue until you are completely full.

Recent scientific experiments have proved that the message sent from the stomach to 2 Tirmidhi (sound according to Albani). 3 Bukhari , Muslim and Tirmidhi . 4 Holford, 2005a. 5 This saying is commonly related to the Prophet but there is no certain proof that it actually is a hadith. the brain that gives you the actual feeling of satiety, takes about twenty minutes to 'arrive' . This means that if you keep on eating until you feel full, you actually should have stopped eating twenty minutes earlier. Ibn Sina advised: "Do not eat before digesting your food." lbn al-Qayyim explained in his book Medicine of the Prophet that many digestive problems stem from the fact that we tend to eat before the body finishes digesting the previous meal. We also consume more than our body needs and we have poor food choices - especially with our contemporary fast-paced lifestyles - that are based on low nutrients, difficult to digest and complex or fatty foods. 6 'Umar ibn al-Khagab (~) said: "Beware of overeating; it ruins the body and causes sickness and laziness in performing prayers. Seek moderation; it is more healthful for the body and more distant from waste. " 7 'A'ishah (~ ) narrated: «The family of the Messenger of Allah (~ ) never ate their fill of barley bread two days running till he died.» 8 Another precious piece of advice concerning food can be found in the Quran: (\1A :o_;:...;.)lo..,_,....) ~O people!

Eat of that which is lawful and good on the earth .. ) (Quran 2: 168) Two terms need to be explained: What is 'lawful' food and what is 'good' food in this context? 6 Jauziyah, 2003 . 7 Dhahabi, S. (-s:"'.iJI .)~ .:r. .:_r. JJI ..r1" Ji1 ~ ,;,\), 2004. 8 Bukhari and Muslim. · What is lawful (IJ,alii"l) food? There are two conditions for the food to be }:ialal according to Islamic law; First, the money you bought it with, or the source you obtained it from has to be purely lawful and legally earned. There is a hadith related by Abu Hurayrah (~ ), in which the Messenger of Allah(~ ) said: «Allah the Almighty is Good and accepts only that which is good. And verily Allah has commanded the Believers to do that which He has commanded the Messengers.

So the Almighty says: ~O you Messengers! Eat of the good foods which Allah has made legal [meat of slaughtered eatable animals, milk products, fats, vegetables, fruits, etc.], and do righteous deeds. Verily, I am WellAcquainted with what you do) (Quran 23: 51) Allah also says: ~@"' WY ~O you who believe [in the Oneness of Allah]! Eat of the lawful things with which We have provided you .. ) (Quran 2: 172) Then he (Messenger of Allah) (~ ) mentioned (the case) of a man who, having journeyed far, is dishevelled and dusty, and who spreads out his hands to the sky saying, "O Allah! 0 Allah!", while his food is }:iaram (unlawful), his drink is }:iaram, his clothing is }:iaram, and he has been nourished with what is l;aram, so how can (his supplication) be answered?» 9 Second, it should not include any of the food stated in the Qur' an to be forbidden, or clarified and demonstrated by Prophet Muhammad (~ ) to be forbidden. We have to be confident that any forbidden food must be harmful, because remember that Allah (~ ) says: ., ~@\OV ~., .. , f .. He allows for them as lawful all good things, and prohibits for them as unlawful all evil things .. ) (Quran 7: 157) Allah also tells us: ~~.-:-:-'i"' '"1 ~'.'1 : >. -.o ...

J" ~,, ,, }~ . .,, },.- .,, .... ~ .,._. ~ ~ , I J ""' , " ,...ii fa ,,. , ~\ r ~,,\ • =-' JI\'J ;.;.:JI ,, l:.'J /.,, - ' ~-?- - J; ~) ~J ~ C: ~l ~~11 Jf t;_; ~1; ;,;~Xi~ tJ;:i~ ""'.W ... ~ r----'~ ~.:,~~ ~.,,.•... ..1 01.J ~ 1 ,.£~ !ij. •. •'("\" ( "-~ u . .> !" •::: -:(,.- .. ~, <, :.~w, .).,...> ~Forbidden to you [for food] are: dead animals [that were not ritually slaughtered], blood, the flesh of swine [pork], and the meat of that which has been slaughtered as a sacrifice to anyone other than Allah, [or that has been slaughtered for idols, or on which Allah's Name has not been mentioned while slaughtering], and that which has been killed by strangling, or by a violent blow, or by a headlong fall, or by the goring of horns, and that which has been [partly] eaten by a wild animal - unless you are able to slaughter it [before its death] - and that which is sacrificed [slaughtered] on stone altars. [It is] also [forbidden] to use arrows seeking luck or decision, [all] that is abomination [disobedience of Allah and sin] .. ) (Quran 5: 3) 9 Muslim. Dead meat means an animal that has not been properly slaughtered. As soon as the animal dies, all sorts of bacteria find a perfect medium for their growth. The presence of blood in the animal's corpse speeds the rate of putrefaction (spoiling) and tissue degradation. We are forbidden to eat all dead meat except fish and locust as the Prophet (~ ) said. 10 However, a wise saying from Islamic teachings specifies: "Whatever is cast out by the sea or appears from the ebb tide, you can eat; but what dies in it and floats, do not eat it." When dead fish are left unpreserved, their bodies also start to putrefy and become suitable media for different sorts of infectious diseases. In 1406 H/ 1986 CE, the wisdom behind the prohibition of dead meat was further understood and reinforced when 'mad cow disease' appeared in the United Kingdom.

Mad cow disease is the commonly used name for Bovine Spongiform Encephalopathy (BSE), a rapidly progressive, degenerative, and fatal disease affecting the central nervous system of cattle. Some in the cattle industry were recycling the leftovers from dead cows and sheep and drying them to add to the meal fed to the livestock. The disease appeared first in the animals that were fed on this meal, and it soon spread from them to the human beings who had eaten the meat from these cows. The definitive nature of the BSE agent is not completely known. The agent is thought to be a modified form of a protein, called a prion, which becomes infectious and accumulates in neural (brain) tissues causing a fatal neurological disease. These prions are resistant to common food disinfection treatments - even cooking does not destroy them.

In 1417 H/1997 CE, USA and Canada prohibited, with some exceptions, the use of protein derived from mammalian tissues in animal feed intended for cows and other ruminants. However, blood is still exempted from the Canadian and ° From a sound hadith recorded by Al:tmed and Ibn Miijah. 1 the U.S. feed bans. In many farm factories, the milk given to young calves is enriched with cow serum to improve its protein quality and the weaned calves' food is sometimes even sprayed with cow's blood. 11 Here we have to remember the hadith of Prophet Muhammad (~ ) recorded by Tirmidhi that prohibits the consumption of the meat or the milk of an animal that has been fed on impurities and filth 12 - like, for example, other animals' remains or slaughterhouse waste. It was related that he (~ ) advised quarantining these animals and feeding them on proper vegetarian food for a suitable period of time until their bodies were detoxified. 13 One scientist wrote a shocking report stating that in the United States slaughterhouses, cattle are usually hit on the head to lose consciousness before being slaughtered. Scientific studies showed that these animals show fragments of brain tissue in their bloodstream as well as in other body organs which is likely to cause the spread of the prion protein - the cause of mad cow disease - all through the cow's body instead of being localized in the brain and neural tissues. 14 This is clear proof of the great importance of sticking to our Islamic (l}alal) slaughter method. What does Islam say about blood?

Allah (~ ) says in His Holy Book: ~:: ~: ~~ 01 '1l ,;~~i;; ~11 ~ c~ cit ~ii t ~ ~ 1 j~ :A,,,,_ ~1 -- - ~ ,, ;:i - ~,, _)1 ~.] ft· ,Uij ~ ·~ ~; _)~ ·· · -:- :.:\ ·1 '-~ ~ !-~ r-- _) 11 Greger, 2003, Dec 24. 12 A hadith graded as 'good, but at one point in its chain there is a single narrator.' 13 Najjar, Z. ().~.;Ji Jfo j), 2003b. 14 Greger, 2003 , Dec. 24. ( \ i o : ii..:...;\'1 i.;_,....,) ~Say [O Muhammad], 'I find not in that which has been inspired to me anything forbidden to be eaten by one who wishes to eat it, unless it be a dead animal or blood poured forth [by slaughtering or the like], or the flesh of swine [pork] for that surely is impure, or impious [unlawful] meat [of an animal] which is slaughtered as a sacrifice to someone other than Allah [or on which Allah's Name has not been mentioned while slaughtering]. But whosoever is forced by necessity without wilful disobedience, rior transgressing due limits, [for that person] certainly, Allah is Oft Forgiving, Most Merciful) (Quran 6: 145) In early 1426 H/February 2005 CE, a young man from northern Vietnam returned home after work bringing with him a fresh duck to celebrate with his mother the traditional Lunar New Year. After slaughtering the duck, they used its blood to prepare a traditional Vietnamese soup. The man had the soup and five days later he fell ill and was carried to the hospital to be diagnosed with 'bird flu', or the H5Nl virus.

By then, the virus had already spread through his lungs. Faced with such a highly threatening virus, the body's immune system initiates a strong defensive mechanism, causing a major inflammatory response so that the lungs are flooded with fluids and dead cells. Some bacteria such as pneumoccoci can take advantage of the situation, making it worse, and the person can finally drown in his own body fluids. 15 When an animal gets infected, the invading microbes multiply in its blood, which also carries different body toxins. Once the animal dies, the microbes in the blood have an immediate chance to multiply 15 Revill, 2005. and grow without the defence that the living body would have put up; so even if the animal showed no symptoms while it was alive, its blood can still carry a considerable amount of toxins that are not destroyed by cooking processes. Still, according to a hadith, we are «allowed to eat two bloods: liver and spleen.» 16 Why? These two organs contain specific cells called the reticuloendothelial cells.

Their role is to engulf the microbes circulating in the blood and destroy them. In addition, the liver is the main detoxifying organ of the body which treats toxins found in the blood through different metabolic processes, turning them into simpler compounds that the body can get rid of. That is why the blood of the liver and spleen are the purest form of blood in the body. 17 Flesh of swine Pork is known to be very rich m saturated fats, the fats that raise blood cholesterol levels and increase the cardiovascular and circulatory risks. Moreover, science has proven that the pig's body is an incubating vessel for a number of highly dangerous microbes. This is not surprising, knowing the filthy living and feeding habits of these animals. There is a wide range of diseases carried by pigs; the most common examples are Trichinella spiralis and Taenia solium worms, both causing painful and sometimes deadly diseases in humans.

These parasites find their way through the intestines of the infected person to the whole body - including the muscles, the heart and 16 AJ:imed and Ibn Majah. 17 Ibrahim, A. S., 2004. even the brain. 18 Pigs are also a source of many bacterial and viral infections, even if they do not carry the symptoms of the disease themselves. Dr. Carleton Gajdusek, awarded the Nobel Prize in Medicine for his work on a neurological disorder similar to mad cow disease, 19 has been quoted as saying that he believed that pigs, like cattle, can carry this fatal disease. 20 Nevertheless, the severity of the human infection with mad cow disease is less obvious in the case of pigs, which are usually slaughtered before showing the first signs of the disease. On the other hand, cows are usually slaughtered at the age of two years or they are raised for milk production, which is why the disease symptoms are clearly manifested. In the spring of 1423 H / 2003 CE, an unusually severe pneumonia virus emerged in China.

Dr. Malik Peiris, a renowned Sri Lankan virologist, started the investigation which led to the discovery of the new genetic make-up of a virus now known as SARS (Severe Acute Respiratory Syndrome). 21 Although SARS is a deadly virus, it is not easily spread among human beings; and this is why the world's human population escaped (thanks only to Allah for this) a lethal epidemic. Nevertheless, it is still highly possible for the SARS virus or other bird viruses, like H5Nl, to mutate into a form capable of spreading quickly among people like the common flu. According to Professor Peiris, pig farms can cause this deadly mutation. Since pigs already carry another human flu virus and they live next to poultry on many of these farms, this is an available setting for viral crossover, in which pigs will become the crossing link between bird and human viruses. 22 18 Ibrahim, A. S.

(r-,"1.r.l .J..,_;, ..u-1), 2004. 19 Gajdusek, 1976, Dec. 13. 20 Greger, 2003, Dec. 24. 21 Revill, 2005. 22 Ibid. What is good food? Many people have difficulty understanding what good food is, because nowadays it is pretty difficult to actually find 'good' food. Good food is whole food that has retained its original constituents. Fresh fruits for example, are good food, but jams and fruit preserves are not; they are processed to create a 'better' look and texture, they have been loaded with additives to improve their colour, odour and flavour or prolong their shelf life. Similarly, flour made from pure ground wheat or barley grains is good, whole food; while flour prepared by removing the bran and germ, and then bleaching the final product with chlorine to become white flour (yes, the same chlorine that you use in your laundry room), is not a whole food - even after it is enriched with artificial vitamins and minerals.

Good foods, whether they are grains, vegetables, fruits, or derived from animals (like meat and milk products) contain all the nutrients that we need. The more we process them, changing them from their original state, the less benefit we get out of them. With new vitamins, minerals and phytonutrients 23 constantly being discovered, it is increasingly obvious that our knowledge is extremely limited, and we are therefore not qualified to attempt to change Allah's perfect creation through our na"ive and ignorant efforts. In my opinion, the only way we can guarantee that we are getting all the nutrients we need for our healthy growth and development is to get them from whole food. It does not 23 Beneficial nutrients of plant origin. make sense to eat synthetic, over-processed and nutrient-depleted food, and then to spend time and money on vitamins and supplements to try to recover all the nutrients that were taken out of our food. In fact, processed and empty-calorie food actually has the ability to withdraw nutrients from our own bodies.

For any food to be assimilated in the body, it first needs to be metabolized through various biochemical reactions, and these in tum need to be catalyzed by different enzymes and vitamins. Processed food is usually lacking the vitamins and minerals necessary to undertake these reactions, and thus it actually needs to withdraw the required nutrients from the body. 24 The Food Guide Pyramid EB ookshops and the mass media carry a huge array of popular theories and self-help advice concerning healthy eating habits. The one I find most compatible with our Islamic teachings is the United States Department of Agriculture (USDA) Food Guide Pyramid. (Shown below) The USDA is responsible for food and nutrition guidelines in the US. This pyramid aims at spreading good nutrition practice by planning diets that meet nutrient requirements, promote health and prevent diseases. The pyramid divides the food categories into six groups, and places them in a pyramid-shaped chart, with the group that should be consumed in the greatest quantity at the base, and the group that should be consumed in the smallest quantity at the top of the pyramid.

The pyramid shape thus helps demonstrate the relative contribution each group should make to the diet. At the base of the 24 Holford, 2005a. pyramid is the bread and cereals group: carbohydrate-rich food which should be the foundation of the diet, and from which it is recommended to eat around six to eleven servings per day. If you are watching your weight, stick to the lower number of servings. Above the cereals group are the two groups of plant-derived food: vegetables and fruits, of which the recommended numbers of servings are three to five of vegetables and two to four of fruits. Dieters are usually advised to increase their consumption from these two groups at the expense of the cereals group, as these - especially the vegetables - have fewer calories per serving unit due to their high fibre content. On the third level from the bottom are the protein and dairy groups: the recommended daily intake here is two to three servings per day from each.

Finally come the fats and sweets at the narrow tip of the pyramid, which makes them the least recommended. The minimum intake of this food category is advisable. 25 The main advantage of the food guide pyramid system is that it is flexible enough to suit the needs and preferences of different people with various cultures, habits and beliefs, and this conforms exactly with the teachings of our Prophet, (~), as he would never forbid a food unless it was !J,aram. He (~) ate what he liked, and never complained about any type of food presented to him: if he did not like it, he simply would not eat it. He emphasized that people should eat what they like, but in moderation. Most of the plants described here are available in supermarkets and produce markets around the world. If there is a plant listed here that you have not found in your area, you can substitute a plant with similar properties.

For example, if chard is not available, you might find beetroot leaves (silq, in Arabic) or spinach instead. This list is not meant to be exclusive, but rather a starting point for your journey to better health. Let us take a closer look at each of these groups. 25 Duyff, 2002. Bread and Cereals For thousands of years, cereals have been the staple food essential for human life. The type of grain used differed from one region to another according to the climate. Grains, wheat and sprouts are mentioned many times in the Qur' an.

In most of these instances, Allah describes His gifts of food to humankind; grains are listed first, which probably emphasizes their importance over other food categories. Allah states in His Holy Book: <',_' t : P' •.;.,....) ~And have sent down from the rain-laden clouds abundant water, that We may produce therewith com 26 and vegetation, and gardens of thick growth.~ (Quran 78: 14-16) ( n - -n : :r;;, ;.;.,....) ~Then let human beings look at their food, that We pour forth water in abundance, and We split the earth in clefts, and We cause therein the grain to grow, and grapes and clover plants [green fodder for the 26 Note that the Arabic word '-:-- >- (lfabb) is commonly translated as com, although the word in Arabic includes all grains. cattle], and olives and date-palms, and gardens, dense with many trees, and fruits and herbage [greens], [to be] a provision and benefit for you and your cattle) (Quran 80: 24-32) According to the USDA Serving Size of Grains/Breads Food Guide Pyramid, the base of • 1 slice toast our food should consist mainly of • 114 pita bread bread, cereals and grains. The • 112 cup cooked rice or pasta recommended servings provide • 1 cup cereal • 1 small pancake or tortilla vitamin B, fibre, iron, magnesium • 5-6 low fat crackers and zinc, in addition to a multitude • 3 cups popped com of enzymes, antzox1. "dants 27 an d ~ - - - - - - - - - - - - ~ phytonutrients. 28 Whole grain bread and cereals, brown nee and whole wheat pasta should be chosen over more processed forms of grain. The whole grain consists of: 1. An outer husk called the bran, which is rich in fibre, B vitamins and minerals; 2.

A starchy filling called the endosperm, Bran consisting mainly of carbohydrates and proteins; and aerm 3. A nutritious inner seed called the germ, which is rich in vitamins E and B and 27 What is an antioxidant? Oxygen is a vital nutrient needed by every cell in our body every second of our life to produce the energy necessary to sustain all vital processes. During normal biochemical reactions, oxygen may become unstable by losing one of its electrons; to regain stability, oxygen seeks to retrieve this missing electron from neighbouring cells and tissues converting them into what are called free radicals. Free radicals may be also generated by any other combustion process like smoking, exposure to radiation, deep-frying or barbecuing. The resulting free radicals are in their tum unstable molecules, they also try to reach stability by attacking other cells thus initiating a chain reaction that can set havoc to our whole system. 28 These are beneficial nutrients from plant origin. other minerals, and contains some protein.

The whole grain thus provides many needed nutrients. However, the refined forms - available in the market as white flour, white rice and pasta - have had the germ and the bran removed, and so are deprived of those beneficial nutrients. The grains known in the Arabian Peninsula during the Prophet's(~) life were mainly wheat and barley. The people at that time did not process the grains as we do today; the whole grainsincluding their bran and germ-were used, thus these good foods were fully nutritious and beneficial. In the Qur' an, Allah lists the grains with their husk among His many gifts to us: ~And also grain, with [its] husks, leaves and stalk for fodder, and sweet-scented plants) (Quran 55: 12) The flour at that time was prepared by grinding the whole grains and Prophet Muhammad (~) forbade his Companions from eating bread made from refined flour. «Sahl (4*,) said he was asked: "During the Prophet's lifetime did you have white flour?" Sahl answered, "No"; then he was asked, "Did you sift barley Nutritious benefits of grains flour?" He replied, "No, but we • Carbohydrates used to blow on it (to remove the • B Vitamins chaff)."» 29 • Fibres • Iron Hundreds of years ago, • Magnesium societies in Asia began to • Zinc remove the outer layer of the rice grain to produce polished 29 Al-Bukhari. white rice. This fateful intervention caused the spread of a disease called beriberi characterized by depression and weakness, poor coordination and nervous tingling in the arms and legs.

It was not until the late nineteenth century that a surgeon in the Japanese navy discovered that the effects of beriberi could be reversed by the addition of whole grains to the diet. 30 Whole grains are now known to be good sources of thiamine (vitamin Bi). In addition to this essential B vitamin, scientific studies have proved that whole grains are also rich in:3 1 •!• Antioxidants like vitamin E and selenium •!• Other B vitamins •!• Essential minerals such as iron, magnesium and zinc •!• Lignan, a phytonutrient that blocks estrogen action, thus reducing the risk of breast, ovarian, colon, prostate and other cancers •!• Lignin, an insoluble fibre which helps to prevent colon cancer •!• Phytic acid, which binds to minerals preventing the formation of free radicals, thus reducing cancer risk Barley~ Barley was once the main cereal in the Arabian Peninsula. Barley has a specifically low glycemic index, which means that it causes a slow rise in the blood sugar level after consumption; this in tum slows down the release of insulin, thus stabilizing blood levels of 30 Smolin & Grosvenor, 1994. 31 Duyff, 2002. the hormone, controlling hunger, and reducing the risk of obesity and diabetes. In addition, barley grains are rich in chromium, a mineral that helps insulin in its role of controlling blood sugar level. In comparison with other grains, barley is particularly rich in niacin (vitamin B 3 ); it is also a good source of vitamin B6 , folate, zinc, copper and iron. Barley germ is rich in essential fatty acids (linoleic and linolenic acids) which cannot be synthesized by the body.

Among other functions, these acids perform a crucial role in the synthesis of haemoglobin, prostaglandin, 32 and cell walls, in addition to their role in energy production, cell division, and maintaining the proper function of heart muscle. Bread made from barley flour was the preferred bread in the Prophet's (~) house; he also liked barley porridge. 33 It was reported that Hassan ibn 'Ali, Ibn 'Abbas and lbn Ja 'far went to Umm Salamah and asked her to prepare for them a dish that the Prophet (~) had liked to eat. She replied: "We do not crave it nowadays." They said, "Yes, but we do; prepare it for us." So she ground some barley, put it in a pot, poured some oil over it and cooked it with some pepper and spices. She presented it to them and said, "The Prophet (~) liked this and ate well from it." 34 'A'ishah, the wife of the Prophet(~) said: «When a member of the family of the Messenger of Allah (~) would fall sick, he (~) would order barley soup and the invalid would be urged to have some of it. The Prophet (~) used to say, "It strengthens the heart of the sad 32 Prostaglandins are hormone-like substances controlling, among other things, the process of inflammation, blood clotting and allergic reactions. 33 See the large body of hadiths on this topic in the collections of Bukhari and Muslim. 34 Tabariini in his Mu 'jam al-Kabeer and Tirmidhi in ash-Shama 'ii alMuhammadiyah. person and relieves the heart of illness, just as one of you would wash dirt off her face with water."» 35 Barley soup is prepared by boiling one portion of whole barley grains in five portions of water over moderate heat until the water is reduced to two-fifths of its volume. Recent studies have shown that barley grains are rich in fibre, in particular a soluble fibre (called Betaglucan) which has the ability to bind fatty substances, bile acids and cholesterol in the gut, excreting them as waste, thus reducing blood cholesterol.

Based on this discovery, since 2006, manufacturers of whole barley products (such as barley meal, flour, flakes, and grits) have been authorized by the Food and Drug Administration (FDA) to make the health claim that the grain reduces the risk of coronary heart disease. This soluble fibre also helps control the rise of blood sugar levels after meals - probably by making the stomach contents more viscous, thus prolonging the gastric emptying time, so that carbohydrates would be absorbed more slowly. Another preparation made from barley is talbeenah. 36 'A'ishah (~ ) said that when a relative of hers died, she would order that talbeenah be prepared. Then, thareed (a traditional Arabic dish made from meat and bread) would be made, and she would pour the talbeenah on it. 'A'ishah would then ask the women to eat saying, «I heard the Messenger of Allah (~ ) saying, "Talbeenah brings relief to the heart of the sick and takes away some of the anguish."» 37 35 Tirrnidhi and AQmed. 36 A light soup that has a soft milky consistency and hence its name talbeenah from Laban which in Arabic means milk. It is made from whole barley flour. 37 Al-Bukhari, Muslim and AQmed.

Studies show that barley grains are rich in amino acids, 38 some of which are used by the body to synthesize neurotransmitters (chemical substances essential for the proper function of the brain and the nervous system, and which also contribute to mood elevation). 39 'A'ishah (may Allah be pleased with her) also reported that when the Messenger of Allah (Blessings and peace be upon him) was told that someone was in pain and would not approach any food, he would say: «Make him some talbeenah; by the One Whom my soul is in His Hands, it washes one's stomach just as one of you would wash the dirt off her face.» 40 The high fibre content of barley grain acts as a laxative and a carminative (relieves flatulence) thus minimising stomach ache. It promotes regular bowel movements, prevents constipation and reduces the intestinal transit time. 41 There are many forms of barley available in supermarkets and health food stores: 42 •!• Whole grain barley (also called pot barley) is the most nutritious form, but it needs several hours of cooking, so it is better to toast it first, or soak it overnight. •!• Polished barley, also known as pearl barley: it has lost most of the bran and germ and thus most of its vitamins, minerals and fibre contents. 38 Amino acids are the 'building blocks' of the protein molecules. 39 The amino acid tyrosine is part of the adrenaline, noradrenaline and dopamine molecules; tryptophan is part of serotonin; and histidine is part of the histamine molecule. 40 AIJmed and others. 41 The length of time food waste lingers in the intestine before it is excreted. 42 Brown, 1991. •!• Barley flakes are made by flattening the grains to speed up the cooking process. These make delicious porridges with milk and sweetened with honey or date syrup. •!• Barley flour is used to make bread, adding sweetness to the taste, but since barley is low in gluten content;43 it is better mixed with wheat flour. Needless to say, whole barley flour is much more nutritious than the refined flour. •!• Barley water is a drink made by boiling the grains in water, then flavouring it with honey, orange or lemon. •!• Barley syrup or malt extract used as natural sweetener in many desserts. Wheat c! Wheat is the most universally grown and most important food grain used today.

It is available in a number of forms, of which the whole grain is the most nutritious, for the bran and germ with their fibre, mineral and vitamin content have been retained. Wheat grains are very high in gluten, which is the protein responsible for holding the gas bubbles when bread rises thus assisting the yeast fermentation process. This makes it the most suitable grain for the preparation of leavened bread. Wheat whole grain is very rich in enzymes, phytonutrients, vitamins, minerals, protein and fatty acids. 43 Gluten is the protein responsible for bread leavening and it is one of the most common food allergens (i.e. it causes allergic reaction). When Allah, the Exalted, the Almighty, describes His many blessings to us, He specifies wheat grains: (~ :J •_;..,.....) ~And We send down blessed water [rain] from the sky, then We produce therewith gardens and grains 44 [every kind of harvest] that are reaped) (Quran 50: 9) Wheat grain - especially the bran - is very rich in fibre. The fibre found in wheat differs from that found in barley as it is mostly insoluble.

Insoluble fibre has the ability to hold water in the intestines. This means it helps to add bulk and soften the stool, which promotes regular bowel movements and speeds transit time, which in tum reduces the contact between harmful waste products and the intestinal lining and limits the reabsorption of harmful substances. The promotion of regular bowel movements helps to prevent constipation and reduces the risk of haemorrhoids 45 and dive rticulos is.46 The increased bulk of the stool dilutes the concentration of potential carcinogens, leading to a reduced risk of colon cancer; this benefit is increased by the fact that this fibre helps to control the intestinal pH balance (the level of acidity), reducing the ability of intestinal microbes to produce potential carcinogens. 44 Note that the Arabic word ~ I ...,.._..,. is translated as grain for harvests, although, in a more specified way, it particularly refers to wheat grains. 45 Haemorrhoids: painful swelling of veins near the anus. 46 Diverticulosis is the presence of tiny sacs formed when the intestinal wall becomes weakened, which can get infected and become very painful. Wheat comes in many forms: 47 •!• Wheat flour is widely used in cakes and breads. It can be made from either the whole grain (whole meal flour) or from the polished, less nutritious form. •!• Bulgar (or burghul) is formed of roasted or steamed cracked wheat grains. It needs no or very little cooking.

It is widely used in traditional Mediterranean salads and Middle Eastern pilaffs, or mixed with meat to prepare Lebanese meatballs (kibbah). •!• Semolina is produced from the starchy endosperm of the grains; it is mainly used for porridges and puddings and in the manufacture of pasta. •!• Couscous is made of semolina coated with flour. It also requires very little cooking time and can accompany meat and vegetable stews (like the traditional Moroccan dish) or is eaten with sugar, nuts and cream (a popular Egyptian dessert). •!• Pasta is another product of wheat flour that has been kneaded with water or eggs. Other grains Various grains are used as the staple food around the world. The difference is probably due to the climatic conditions which determine which cereal can be cultivated in a particular region. 48 47 Brown, 1991. 48 Ursell, 2000. Rice Rice is the second most important cereal in the human diet. There are many types of rice, and their nutritional value depends mainly on the degree of milling and refining: 49 We will mention a few of the most common varieties: Brown rice: This is the least refined form, from which only the husk is removed leaving the bran attached to the grain, thus it is higher in fibre than white rice and retains its B vitamins and minerals.

It needs a longer cooking time and more cooking water or stock. Parboiled rice: Compared to white rice, this is more nutritious due to its higher content of B vitamins which diffuses into the grains when subjected to steam before milling. Basmati rice: This is long-grain aromatic rice with a distinctive flavour. It has a lower glycemic index compared to ordinary white rice; that means it causes a slower rise in the blood sugar level and thus a slower insulin surge. Wild rice: It looks like rice, but it is not actually rice; though it is still a member of the grass family. It is higher in protein, vitamin B2 and zinc than ordinary brown rice and it is lower in carbohydrate content.

It has a special nutty flavour which goes well in salads, soups and stir-fries. 49 Brown, 1991. Com Com is a rich source of carbohydrates, fibre and minerals such as potassium, magnesium and phosphorus. Although com grains are a rich source of the B vitamin niacin (B 3 ), it is present in a form that is not readily available for absorption. 50 •:• Sweet com can be eaten boiled, roasted or grilled; it is also a nutritious addition to salads, soups, and stir-fries. •:• Com flakes constitute a delicious, healthy breakfastespecially when eaten with fresh milk. •:• Popcorn is also a nutritious snack for kids - and adults - but avoid adding too much salt and butter. •:• Cornmeal is used to make com muffins, cakes and breads. •:• Com is also an important source of cholesterol-free cooking oil. Oats Oats with the hull removed are called groats. Groats are used for the preparation of variety of products: rolled oats, oat flour and oat bran (which is one of the richest sources of soluble fibre) . Oatmeal is finely milled oats steamed before they are ground; it supplies a considerable amount of vitamin E, essential fatty acids and iron, though it is best mixed with a vitamin C-rich food to enhance iron absorption.

Oats are excellent as sweet or salty porridges, and constitute a very healthy addition to soups and stews. 51 Oats are well 50 Smolin & Grosvenor, 1994. 51 Brown, 1991. known for their cholesterol-lowering effect, and they are a suitable carbohydrate source for diabetics due to their low glycemic index. Rye Rye is lower in gluten than wheat, so it is less allergenic, and must be mixed with wheat for baking leavened bread. Rye is rich in B vitamins and minerals such as magnesium, copper, zinc and iron; it is also a good source of fibre. Rye also contains rutin 52 , a phytonutrient that helps relieve circulatory problems. Pumpernickel bread is a very popular rye bread prepared from the whole grains. Millet Millet is a rich source of iron and B vitamins.

It is also less allergenic than wheat due to its low gluten content. It is well tolerated by sensitive digestive systems and has the advantage of being easy and quick to cook. 53 It can be cooked like ordinary rice, added to soups and stews, or used to prepare puddings. Quinoa One of the best sources of protein in the plant kingdom, quinoa is a very good choice for vegetarians. 54 It cooks faster than other grains. It is also low in gluten and rich in vitamins B and E, in addition to calcium, phosphorus and iron. Buckwheat Buckwheat is not a true cereal, but a seed of an herbaceous plant 55 . It is rich in B vitamins, iron and other minerals, fibre and rutin.

Buckwheat seeds are better roasted before cooking. Porridge 52 Rutin is very effective in strengthening the fine blood capillaries, thus relieving many circulatory problems; it is also a treatment for glaucoma. 53 Brown, 1991. 54 Holford, 2005a. 55 Brown, 1991. made from buckwheat (known as kasha) is very popular in Russia. The crushed grain can also be added to soups and casseroles.56 Sprouting (n \ : o_:,.:...JI 'Jr-") ~The likeness of those who spend their wealth in the Way of Allah is as the likeness of a grain [of com]; it grows seven ears, and each ear has a hundred grains. Allah gives manifold increase to whom He pleases. And Allah is All-Sufficient for His creatures' needs, AllKnower.~ (Quran 2: 261) Seeds, beans and grains are sometimes referred to as 'live food' as they carry the plant embryo ready to germinate when subjected to the proper conditions, producing healthy, nutritious sprouts. Some wheat grains were found in the tombs of ancient Egyptian pharaohs, and they were still able to germinate after being dormant for more than five thousand years.

Sprouts constitute a beneficial, natural, compact source of concentrated nutrition that is easily digested and readily assimilated by the body. Sprouting seeds produce a wide and abundant array of concentrated vitamins (like pro-vitamin A, vitamin B-complex, vitamins C and E), and minerals like calcium, iron, magnesium, potassium, selenium and zinc. Sprouts also contain chlorophyll; enzymes 57 and antioxidants. 58 Sprouts can help a body that is 56 Brown, 1991. 57 Langley, 2004. 58 Marsili, Calzuola, Gianfranceschi, 2004, July . consistently exposed to toxic chemicals and 1s immune suppressed 59 . The consumption of sprouted cereals has been a part of the traditional diet of many cultures for centuries, and it is becoming popular in various parts of the world. Sprouting grains causes increased activities of hydrolytic 60 enzymes, breaking down starches into simpler sugars, proteins into amino acids and fats into fatty acids; thus improving their digestibility. There is also an improvement in the contents of certain essential amino acids, total sugars, and B-group vitamins - some sprouts have even been found to contain the B 12 vitamin, otherwise only available from animal food sources. 61 62 Do it yourself fresh sprouts By the time sprouts make it to the supermarket shelves, they are often old and wilted, no longer fresh.

Sprouts are easily grown at home. You can try growing your own sprouts with any available grains. 1. Choose seeds or beans, such as wheat, barley, rye, oats, lentils, fava beans, fenugreek, sesame seeds, chickpeas or mung beans. Make sure first that you use whole grains, still carrying the germ part which contains the growing embryo. 2. Put the grains or seeds in a jar and soak in some water overnight. 3. In the morning, pour off the water (if your grains are dry, this means they still need more soaking water). 4.

Rinse and drain your grains, then cover the jar with muslin. Each morning rinse the grains with more fresh water and drain well by 59 Langley, 2004. 60 Hydrolytic means that they react with water and eventually decompose. 61 Lipschutz-Robinson, 1996-2005. 62 Kenton, 1999. leaving the jar tilted in a dish rack; if water is left inside, the grains may rot. 5. Your sprouts will be ready in about 3 to 7 days. You can toss them into salads or add them to stir-fries. The sprouts can be stored in plastic or glass containers in the fridge for 5 to 10 days. Wheat and barley grass Wheatgrass and barley grass are very rich in chlorophyll. 63 Research shows that chlorophyll plays an important role in the prevention of certain cancers, probably by inhibiting the ability of certain DNA-damaging chemicals to cause cell mutations (cellular genetic changes). 64 Wheat and barley grass are highly alkaline, and thus are ideal in counteracting an unhealthy acidic modem diet.

The acid/alkaline balance of the body is critical for your energy level. To maintain good health it is important to store an alkaline reserve in your system; any excess acid wastes 65 are deposited in body tissues, stressing and intoxicating different organs. 66 Wheat and barley grass contain beta-carotenes, vitamins B (including B d, C, E and K and, they also contain iron and potassium. They provide most of the known amino acids including the eight essential ones. 67 These grasses help detoxify the liver, repair tissue, improve blood sugar levels, strengthen immunity, boost vitality and clean the lymphatic system. They also restore stamina and improve skin texture. 68 63 Chlorophyll is the green plant pigment responsible for absorbing energy from the sun and transporting it to the cells. 64 Langley, 2004. 65 The acid waste is usually resulting from hot dry environment, low water consumption, and acid-forming food such as meat and processed sugars. 66 Langley, 2004. 67 The essential amino acids are protein building blocks which the human body is unable to synthesize, and instead must be provided from food. 68 Lipschutz-Robinson, 1996-2005. Wheat and barley grass are easy to grow at home, just like their sprouts. In only seven days, they will be ready and can be cut and juiced using a blender, juicer or food processor into a deep green, highly nutritious juice.

To be effective, the juice has to be drunk immediately after juicing. Vegetables According to the food guide pyramid, we need to eat at least three to five servings of vegetables per day; these supply loads of vitamins, minerals, phytonutrients and fibre: in particular, vitamin C, folate (a B vitamin), beta-carotenes, magnesium and iron. Nutritious Benefits • Carotenes (vitamins A precursors) • Vitamin C • Folate • Iron and Magnesium • Fibres • Phytonutrients The best way to ensure the intake of a variety of vitamins is to eat different colours of vegetables. Allah, the Almigty, All-Merciful, says: ~Do you not see that Allah sends down water [rain] from the sky, and We produce therewith fruits 69 of varying colours .. ) (Qur 'an 35: 27) Allah created vegetables in beautiful colours, and each colour represents certain group of vitamins, minerals or phytonutrients. For example, dark green leafy vegetables like spinach, beetroot leaves, and chard are good sources of folate, vitamin C and iron. They also contain particularly large amounts of chlorophyll, a detoxifier 70 and possibly an anticancer agent. 71 Orange and yellow vegetables, like carrots, pumpkins, and sweet potatoes, are rich in beta-carotene which is an antioxidant, anticancerous and a precursor of vitamin A in the body.

Red vegetables like tomatoes supply lycopene, a powerful antioxidant believed to have anti-cancerous action. The anthocyanidins are complex flavonoids that produce blue, purple or red colours. They can be found in beets, blackberries, blueberries, cherries, purple and red grapes, and purple cabbage. Anthocyanidins are essential for healthy connective tissue, are powerful antioxidants, possess a potential cancer-fighting ability and a significant anti-inflammatory effect. They also reduce blood cholesterol and strengthen and protect blood . 72 capt·11anes. 69 The word ..::..,l_,l in Arabic is translated as fruits, but also in a wider sense, it refers to various produce. 70 Langley, 2004. 71 Divisi, et. al. , 2006, and Simonich, et al., 2007. 72 Stansbry, 1999. Sulphur compounds are also present in a variety of colourful food including garlic, onion, pineapple and the crucifer family (which includes broccoli, Brussels sprouts, cabbage, cauliflower, mustard greens, radishes and turnips).

Sulphur-containing compounds in plants are well known for their detoxification and cancer-protective actions. 73 Few vegetables were common in the Arabian peninsula at the time of the Prophet(~), and this is obviously due to the desert nature of the land. Still, valuable vegetables and herbs used in the Prophet's time were mentioned by Ibn al-Qayyim and Dhahabi in their books on the 'Medicine of the Prophet (~)'. Cucumber Cucumbers are very healthy vegetables; they belong to the same family as pumpkin, zucchini, watermelon and other types of squash. Prophet Muhammad (~) combined cucumbers with ripe dates saying: «The heat of the latter is reduced by the coolness of the former.» 74 About 95% of the cucumber's weight is water, which makes it a natural hydrating agent for healthy skin. Cucumbers also contain ascorbic acid (vitamin C) and caffeic acid, both 73 Stansbry, 1999. 74 Al-Bukhari, Muslim, Abu Dawood and lbn Majah. of which help soothe skin irritation and reduce water retention; that is why cucumbers are common ingredients of facial masks and are often used as eye pads to reduce under-eye darkening and swelling; they are also helpful topically on sunburn and dermatitis. The cucumber's green skin is rich in fibre and contains a variety of beneficial minerals, including silica, potassium, magnesium and molybdenum.

Silica is an essential component of healthy connective tissue found in muscles, tendons, ligaments, cartilage, and bone. That is why cucumber juice is often recommended to improve the complexion and health of the skin. The presence of potassium and magnesium, in addition to the high fibre content of cucumbers, makes them a perfect snack for hypertensive people. Cucumbers also contain powerful antioxidant bioflavonoids believed to possess an anticancerous action; these phytonutrients act in synergy with the vitamin C content of the cucumbers. 75 Cucumbers are either eaten fresh in green salads and yogurt dishes, pickled or added to soups. Carrots Carrots were also among the available vegetables at the time of the Prophet (~ ), and he was reported to have liked them. He is said to have eaten them with parsley as part of a light, healthy dinner followed by a cup of buttennilk to help digestion. 76 75 Holford, 2005a. 76 Sayyid, A.

(.l.:,-11 .la...UI ...,.,), 2002. Carrots are rich in carotenes (antioxidant pigments among which are the beta-carotenes), which are used by the body to synthesize vitamin A, the essential vitamin for protection against night blindness and cataract. Their high beta carotene content makes them a good detoxifier and antioxidant food. 77 They are great immune boosters78 due to their high content of phytonutrients including lycopene, which also provides good protection against prostate cancer. 79 Carrots are very rich in fibre, which makes them excellent bowel regulators 80 and their high content of both fibre and potassium makes them heart-healthy vegetables and a valuable aid in cholesterol reduction. Carrot juice is a known diuretic and is used as a treatment for hyperacidity and heartbum. 81 Carrots can be stored unwashed in the refrigerator; they keep well provided they do not come in close contact with ethyleneproducing fruits like apples, pears and bananas. 82 Carrots are an excellent addition to salads; they are also very nutritious when cut in thin strips, then stir-fried in olive oil. The heat of cooking breaks down the tough cell wans of the fibre, causing the easier release and assimilation of the carotene and other phytonutrient content. Capers Capers are small green flower buds or fruits said to be native to the Mediterranean countries.

They are usually pickled in vinegar or brine solution and used as stomachic or condiment. 83 Capers are 77 Ursell, 2000. 78 Holford, 2005a. 79 Duyff, 2002. 80 Duyff, 2002. 81 Ursell, 2000. 82 The ethylene gas causes the rapid ripening of fruits and vegetables and makes carrots taste bitter. 83 Alkire, 1998. closely related to the cabbage family, especially its spicy herbs like cress, black and white mustard, wasabi and horseradish. All of these contain mustard oil glycosides, thus they all share the sharp, slightly pungent flavour similar to that of mustard and black pepper. 84 Among the caper's flavonoids, the antioxidant bioflavonoid rutin is the most important - its white crystals can be seen on the surface of the pickled capers. 85 Dhahabi noted the beneficial effects of capers for the function of the spleen; he also noted an interesting saying of olden times: "Heaven laughed and it produced truffles, and the earth laughed and produced capers." 86 Capers are known to reduce flatulence and rheumatic discomfort. In ayurvedeic medicine (traditional therapy from India) capers are recommended for improving liver function. Capers have reported uses for arteriosclerosis and as a diuretic, kidney disinfectant, vermifuge (expelling intestinal worms) and a tonic (restoring vigour). In the kitchen, capers are widely used in Italian and Mediterranean dishes such as pasta sauces, pizza, fish, meat dishes and raw and cooked salads. Truffles and mushrooms Prophet Muhammad (~ ) said: «The truffle is among the Mann (Allah's favours) and its water cures the eye.» 87 It was said that among the Manna sent down by Allah to the 84 Katzer, 2005. 85 Katzer, 2005 . 86 Dhahabi, S.

(-s.".iJI 0~ er. .:r-..LII ~ illl ~ \}), 2004. 87 Al-Bukhari. - Children of Israel were several plants that grow in the wild without effort. Some scholars consider truffles to be a kind of Manna, although the word Manna in the Qur' an refers to the sweet dew that descended from the trees. 88 The hadith already mentioned is relevant here, too: "Heaven laughed and it produced truffles, and the earth laughed and produced capers." Truffles grow wild underground, and the Arabic name kama 'ah indicates this meaning. They are a type of fungi sometimes regarded as a mushroom. Truffles have a strong flavour and fragrance; they possess an unappealing irregular and somewhat round shape, with a thick, rough, wrinkled skin that varies in colour from very dark grey to off-white. Truffles have been admired by gourmets for centuries and were credited by the ancient Greeks and Romans with both therapeutic and aphrodisiac powers, although these powers have not been scientifically proven. Ancient Egyptian hieroglyphics reveal that mushrooms were thought to bring immortality and valued them as both food and medicine.

Many studies suggest that some types of mushrooms or their extracts have l strong anticancer potential, boost immunity and reduce the risk of coronary heart disease. 89 Researchers are still investigating this issue, especially since there is a large number of various mushroom species available in nature. 88 Jauziyah, 2003. 89 Ingram, 2002. Edible mushrooms in general have a high protein content; they can be an important dietary source of essential amino acids for vegetarians. Mushroom protein is of intermediate quality between meat and vegetable proteins. Mushrooms are also an excellent source of fibre, vitamins, and some minerals like selenium. Mushrooms are low in fat, and like vegetables, they are cholesterol-free. Their low energy value and low fat content enable them to be used in lowcalorie diets.

The body of a mushroom is an excellent source of Bcomplex vitamins including B 12 . Mushrooms are unique in that they contain Vitamin B 12 , something that vegetables cannot usually produce at all. This is an added benefit to vegetarians. Truffles and mushrooms can be stored well packaged in a cool, damp place for up to one week. They do not freeze well. 90 They can be eaten either raw or cooked although personally, I do not recommend eating them raw: some studies associate eating raw mushrooms with digestive discomforts and other health concerns, though the evidence is not very conclusive. 91 Lemon grass Lemon grass is a long, thick grass with a solid white root end and green slender leaves at the top. It has a fresh, citrus-like aroma and flavour with a hint of ginger taste.

Lemon grass has diuretic, tonic and stimulant effects. It is good for digestion, and its preparation with pepper has been traditionally used for the treatment of menstrual pain and nausea. Its infusion is used in cases of fever to induce perspiration. 92 The essential oil of lemon grass is widely used as a mild insect repellent (citronella),93 in soap 90 Berberoglu, 2003 . 91 Lindgren, 1997. 92 Epicenter, 2003. 93 Epicenter, 2003. manufacture and in cosmetics to clean oily skin, and in aromatherapy as a mild relaxant. In a well-known hadith, «.. .it was narrated that the Prophet (~) said (about Makkah when the Muslims were about to enter the city after they had reclaimed it in battle against the pagans), ''Do not cut its plants", to which 'Abbas pleaded, ''Except for the lemon grass (_,;,:.~ 'l 1) 0 Messenger of Allah, for the people of Makkah use it and they also use it in their houses." So the Prophet (~) said, ''Except for the lemongrass. "» 94 Ibn al-Qayyim reported that lemon grass dilates the veins or arteries; he said that it increases urine and menstruation flow, calms nausea and dissolves stones and hard tumours of the stomach, liver and kidneys. 95 Lemongrass is a common ingredient in Indian and Chinese recipes. It is a pleasant addition to meat, poultry, seafood, vegetable dishes and curries, and its stems are used to add flavour to different teas and pickles. 96 Chard Chard is a dark green, leafy vegetable with white, yellow or red leaf stalks.

It is closely related in its flavour, nutritional values and cooking methods to other leafy plants such as spinach, kale, collards, beetroot leaves and mustard greens. «It was reported that Prophet Muhammad (~) and 'Ali (~) went to Umm Mundhir one day while 'Ali was still in convalescence. She had some hanging clusters of dates, so the Messenger of Allah 94 Al-Bukhari, Muslim, Abu Dawood, Nasa'i and Al).med. 95 Jauziyah, 2003. 96 Epicenter, 2003. (~ ) started eating from them and 'Ali joined him. Prophet Muhammad (~ ) then told 'Ali, "Stop, 'Ali! You are still recuperating." 'Ali stopped eating, and Umm Munthir prepared some barley with chard and brought it to them. The Prophet (~) said, "O 'Ali, eat from this; it is more beneficial for you."» 97 Chard contains huge amounts of minerals and vitamins, especially beta-carotenes, calcium, phosphorus, iron and potassium.

It is naturally high in sodium and also contains vitamin C and the B-complex vitamins thiamine, riboflavin and niacin. Chard and dark leafy greens in general, are major sources of folic acid, a B vitamin that regulates protein metabolism and offers great protection against atherosclerosis and coronary heart disease. In addition, chard has high levels of protein, chlorophyll and fibres. In your supermarket, you can find chard either in the form of young tender leaves which can be cooked as such; or you will find it as larger mature leaves with tough stems that are better removed before cooking. Chard and most green leaves are quickly perishable and should be stored in the refrigerator for a minimum period of time. 98 Young, tender chard leaves can be eaten raw, adding a slightly pungent, mustard-like flavour to salads and sandwiches; in this form they are an excellent source of C and B vitamins - especially the 97 Ibn Majah, Abu Dawood, and Tirmidhi, who graded it 'good, but at one point in its chain there is a single narrator' . 98 Chard, n.d. folates, which are easily destroyed by heat. Chard can also be used to replace spinach in any recipe, 99 the mineral, phytonutrient and fibre contents are more readily available in the cooked form, and the addition of lemon or lime juice will convert the iron in these vegetables into a form that is better absorbed by the body.

Garlic The medicinal benefits of garlic have been well known since ancient times. Garlic has antifungal, antiviral properties, and is highly effective against salmonella (the bacteria that causes food poisoning). There is also evidence that diets rich in garlic lead to lower rates of cancer development. Garlic is also rich in minerals, including potassium, zinc, iron and selenium. 100 Eating garlic reduces blood pressure and blood cholesterol due to the active phytonutrient allicin; it also reduces the formation of blood clots due to its content of ajone, another volatile phytonutrients. 101 These healthful effects are only activated upon crushing or cutting the garlic cloves, as this releases the enzyme allinase, which converts compounds in the garlic into the beneficial active nutrients. Due to its distinctive smell which is sometimes offensive to others, «The Prophet (~ ) forbade eating garlic unless it was 99 Chard, n.d. 100 Ursell, 2000. 101 Ibid. cooked», as reported by 'Ali ibn Abi Talib. 102 This is an indication that - contrary to what is commonly believed - cooking garlic does not reduce its valuable benefits. The Prophet (~) himself did not eat garlic at all. «Abu Ayyoob An~ari narrated that food was being presented to the Prophet (~) while he was staying at his house and he used to eat and send some to him.

One day, the Prophet sent him some food from which he did not eat as it contained garlic. Abu Ayyoob asked the Prophet, "Is it 1:zaram?" The Prophet(~) replied, "No, but I dislike it because of its smell." So Abu Ayyoob said, "I dislike what you dislike!"» 103 «Anas (~) was asked about garlic; he stated that the Messenger of Allah (~) had said: "He who eats of this plant should neither approach us nor pray along with us."» 104 So, when you plan to eat garlic, try not to do so when the time for the prayer is approaching - and cook it thoroughly first to reduce the strong odour. It may be useful to chew some fresh parsley or mint or some anise seeds and honey afterwards to reduce the smell of garlic. Onions The onion family includes chives, shallots and leeks. Like garlic, their medicinal properties have been recognized for thousands of years. Traditionally, onions were used to treat coughs and bronchitis and as general tonics: 105 the 102 Abu Dawood and Tirmidhi (sound according to Albani). 103 Muslim and Tirmidhi. 104 Bukhari and Muslim. 105 Ursell, 2000. ancient pharaohs used to feed omons to the workers who were building the pyramids to give them strength.

Studies show a strong antioxidant action with onion due to its content of the phytonutrient quercetin. This aids in clearing the body of harmful free radicals which can contribute to heart disease, atherosclerosis and cancer 106 . In addition, onion is a strong antimicrobial agent; it also reduces blood sugar levels, an additional benefit for diabetics. Like garlic, onions also have an offensive odour: As a sign of respect to Allah's houses, the Prophet(~ ) forbade anyone who had just eaten onions or leeks from entering the mosque, explaining that the angels are offended by anything that offends humans: «Whoever eats from this offensive plant let him stay away from our mosque, for the angels are harmed by the same things that harm people.» 107 So, as with garlic, we are advised to cook onions thoroughly, and not to approach the mosques with 'onion breath'. The Prophet(~) advised us to "cook it thoroughly" for it to lose its strong odour. 108 Squashes and pumpkins This group of vegetables belongs to the genus Curcurbita, which includes softskinned vegetables such as courgettes, marrows and cucumbers as well as hard-skinned vegetables like pumpkins and squashes. 109 106 Ursell, 2000. 107 Bukhari and Muslim. 108 Muslim, Ibn Majah, Nasa' i and ADmed. 109 Ursell, 2000. The pumpkin (or a similar vegetable) is also mentioned in the Qur' an, in the story of Prophet Y oonus (Jonah) ('t~ ): ~And We caused a plant of gourd to grow over him) (Quran 37: 146) Prophet Muhammad (~) was thought to have loved squash; he was reported to have once asked his wife, 'A'ishah: «O 'A'ishah!

If you prepare a casserole, increase the squash in it, as it strengthens the grieving heart.» 110 «Anas ibn Malik said: "The Prophet loved gourd. A tailor once invited the Prophet over some food he had made. Anas went with the Prophet and the tailor brought him some bread made from barley and some soup with gourd and dried meat in it. Anas said, 'I saw the Messenger of Allah follow the traces of the gourd all around the edge of the pot (with a piece of bread), which made me love gourd ever since.' "» 111 It is not exactly known which type of squash was meant by the Prophet's advice, but we know that nearly all the vegetables in this group contain - beta and alpha carotenes, and vitamins E and C, in addition to potassium and fibre. Due to their high antioxidant content, pumpkins, gourds and squashes are beneficial in heart disease, Jauziyah, (~_,,l:-1 ~ J.I .:r....Lll ~), 2001. 110 111 Bukhari and Muslim. as they reduce the damage to the artery wall caused by free radicals. In addition, pumpkin is believed to strengthen the immune system and protect against cancer, cataract and the common cold. 112 The hard-skinned gourds can be cooked by boiling or baking, and can be added to casseroles and roasts.

Pumpkins can also be made into delicious desserts like pumpkin pie, or puddings with sugar and milk. Courgettes and marrows can be cooked whole, or cut and stir-fried, steamed, or added to stews. Stuffed zucchini (courgettes) is a Middle Eastern favourite. Pumpkin seeds Seeds in general are good sources of protein, unsaturated fats, minerals and vitamins. They actually belong with the protein group of the food guide pyramid. Pumpkin seeds are rich in zinc, selenium and iron.

Both zinc and selenium are crucial for the health of the prostate gland and for male fertility. Iron, as is well known, is a vital part of your blood in the haemoglobin molecule. 113 The seeds are also good source of essential omega-3 fatty acids, which reduce the risk of blood clotting, reduce cholesterol and improve the health of the cardiovascular system. In addition, the seeds supply essential omega-6 fatty acids, which are used by the body to synthesize prostaglandins. Pumpkin seeds are beneficial for a healthy skin, giving it softness and alleviating inflammatory conditions such as psoriasis. 114 112 Ursell, 2000. 113 Ibid. 114 Ibid. The seeds should be dried well and stored in air-tight dark glass containers, away from heat and direct sunlight to prevent the oil from becoming rancid and thus losing its beneficial actions. They make a healthy snack, and can be added to salads, cereals, stir-fries or even cakes and breads.

However, be aware that their benefits are much reduced when roasted or heated. Herbs Ginger ~ j Ginger root has been used as medicinal herb in Asia for thousands of years. Ginger is mentioned in the Qur' an as a drink for the pious ones in paradise: ~And there they will be given to drink a cup [of wine) mixed with Zanjabeel [ginger]) (Qur 'an 76: 17) It was reported that the king of Rome sent a jar of ginger as a present to the Prophet Muhammad (~) who fed every one of his , · 115 C ompamons a piece. In his book, The Medicine of the Prophet, Ibn al-Qayyim introduced ginger as a very useful digestive agent, antiflatulent (prevents or relieves intestinal gas), expectorant and mucolytic (loosening and expelling excess mucus); he also noted that it was said to be good for the eyesight and the liver and even as an aphrodisiac. 116 115 Dhahabi, S. (~..i.ll 0Ws. er. .:.r...lll ,._,-1- .JJ\ ~ <,J.1), 2004. 116 Jauziyah, 2003. Today, fresh ginger root is used as expectorant and an antiseptic for throat infections, and as a respiratory and circulatory stimulant.

Ginger has proved an efficient treatment for nausea, motion sickness and severe morning sickness during pregnancy 117 . Ginger is believed to warm the body especially in cases of the common cold. 118 It also acts as a general cleansing, detoxifying agent and immune system stimulant. When consumed with food, ginger powder helps digestion by enhancing the activities of different digestive enzymes. In addition, it brings about a pronounced stimulation of bile flow, thus activating liver function and helping to digest fat. 119 Ginger contains many active principles; only some of them are known to us, while many more are still under study. Scientific experiments have revealed arbout fifty antioxidant compounds in ginger root, the most powerful of which is gingerole. 120 Gingerole was found to interrupt a pathway responsible for the activation of a factor involved in many disorders, like cancer, atherosclerosis, heart attack, diabetes, allergy, asthma, arthritis, multiple sclerosis, Alzheimer's disease, osteoporosis, psoriasis, and even AIDS. 121 Moreover, certain constituents of ginger were found to possess powerful analgesic and anti-inflammatory properties that help against rheumatoid arthritis by interfering with the synthesis of prostaglandins. 122 The mechanism of their action resembles that of aspirin and other non-steroidal anti-inflammatory (NSAI) drugs. In comparisons between these elements and NSAis, the components 117 Ursell, 2000. 118 Huang et al., 1990. 119 Yamahara et al., 1985. 120 Masuda et al., 2004. 121 Aggarwal & Shishodia, 2004. 122 Young et al., 2005. naturally present in ginger were found to be even more effective in preventing blood clotting, and this of course without the unpleasant stomach irritation and other side effects of the NSAI drugs. 123 Gingerole - the most studied active constituent of ginger root - was found to be also effective against Helicobacter pylori bacteria, the primary cause of dyspepsia, peptic ulcer disease and the development of gastric and colon cancer. 124 Some ginger preparations are common as home remedies, such as its infusion with cinnamon and honey used to treat cold chills and menstrual cramps.

Ginger infusion with milk and honey is a very effective respiratory stimulant and expectorant in bronchitis and chest infection. It is also useful with honey in cases of flatulence, nausea, abdominal disorders, as an appetite stimulant and as a general intestinal tonic and cleanser. As a spice, ginger is the main ingredient in Chinese dishes and many Indian dishes. It can also be added to stews and sauces. Powdered ginger is a wonderful spice in gingerbreads, cakes and cookies. Basil 0~.J Basil is mentioned in the Qur' an as a gift for humankind: ~Also grain, with [its] leaves and stalk for fodder and sweet-smelling plants 125 ) (Quran 55: 12) 123 Nurtjahja-Tjendraputra et al., 2003. 124 Mahady et al., 2003. 125 Note that the Arabic word .:., L ~J Ray/Jan may be translated in a broad sense as 'sweet and delightful smell' or may specifically refer to the herb basil.

Basil was also recommended by the Prophet(~) in his hadith: «Whoever is offered basil let him not refuse it, as it is from heaven.» 126 Basil has long been considered as an important tonic. It is believed to have antidepressant, antiseptic, carminative and expectorant actions. Studies show that it reduces blood sugar levels and lowers blood pressure. Fresh basil leaves reduce itching and inflammation when rubbed on insect bites, 127 and as an infusion it boosts the immune system and has strong antioxidative effects. The phenolic compounds of the plant - especially an acid known as rosmarinic acid - are assumed to be responsible for its antioxidative power; 128 this acid showed a synergistic 129 action when combined with vitamin E (which is found mainly in vegetable oils, seeds and nuts). Furthermore, recent studies have shown a detoxification power associated with basil leaves; while basil essential oil has been found to exhibit an antimicrobial activity against a wide range of bacteria, fungi, yeast, and mould.

In a hadith of the Prophet (~). he recommended basil for its sweet smell, for he said: «Whoever is offered basil let him not refuse it, as it is light to carry and nice to smell.» 130 A recent study performed on humans inhaling the fragrance of the essential oil of basil found that its smell produced a favourable impression, especially when mental work was undertaken. 131 126 Nasa'i and Abu Dawood. 127 Ody, 2000. 128 Jayasinghe et al., 2003. 129 Synergy is when two or more drugs or chemical agents interact to produce a new or better effect than their separate effects. 130 Muslim, Abu Dawood and Nasa'i. 131 Satoh & Sugawara, 2003. Basil is widely used in Italian dishes; it is wonderful in pasta sauces and salad dressings. Marjoram J, }:.y-4 Marjoram was mentioned in lbn al-Qayyim's Medicine of the Prophet, where he noted its use as an inhalation in cases of colds, phlegm and headaches. Its infusion has been used as a home remedy for colds, headaches, cough and irritability. 132 Recent studies proved an antioxidative and protective activity of marjoram against the DNA damage induced by oxidative stress. 133 Experiments have also demonstrated the strong antimicrobial power of the essential oil of the herb against numerous types of bacteria, fungi, yeast and even some viruses. 134 Marjoram, like oregano, is widely used in Mediterranean cooking, especially in salad dressing, sauces and marinades for meat and poultry dishes. It is a wonderful addition to pizza and roast beef. Thyme ..f'>'j Thyme was widely used in the time of the Prophet (~), probably due to its availability in the unique ecological conditions of the desert.

Its infusion was a popular drink with carminative, digestive and diuretic actions, and it was also believed to have an aphrodisiac effect. 135 Studies show the powerful antimicrobial activity of thyme against Salmonella and E. coli strains of bacteria that cause food 132 Jauziyah, 2003. 133 Kapiszewska et al., 2005. 134 Sokmen et al., 2004. Dhahabi, S. ((,?,".ill 0~ :.r. .:r. JJI ~ <lll ~ \?.\), 2004. 135 poisoning; this activity has been attributed to the phenolic content of the herb. Thyme infusion is useful in treating chest and throat infections, indigestion and irritable bowel syndrome. The herb also has reported antiseptic, expectorant and antispasmodic actions.

It has shown an antibacterial effect against Helicobacter pylori, the bacteria that cause gastric ulcers. 136 In aromatherapy, thyme oil is used for its stimulating and uplifting nature. The volatile oil of thyme, along with lavender oil, when dissolved in almond or sunflower oil, can be used locally in massages for rheumatic pains as a rubificiant (that is, it increases blood flow to the desired area). 137 At the time of the Prophet (~) it was the practice to bum incense in the home with frankincense and thyme. 138 Finally, as a common herb in the kitchen, thyme constitutes a delicious addition to poultry, fish, pasta dishes and pizza. Rosemary 0 ~ l.a.:> Rosemary was used in ancient times as a symbol for good memory faculties. In folk medicine, it is used as a tonic, general stimulant and to induce vitality. 139 Dhahabi noted a hadith in which 'Ali (~) reported that a man complained to him of forgetfulness, he said: "Resort to rosemary, it encourages the heart and treats forgetfulness." The same advice was also given by Ibn 'Abbas and Anas on other occasions. Scientifically speaking, rosemary has good digestive, carminative and diuretic properties; in addition to its tonic 136 Ody, 2000. 137 Ibid. 138 Bayhaqi, as noted by Dhahabi in his Medicine of the Prophet. 139 Ody, 2000. effects on the heart, circulatory and nervous systems, it also promotes sweating and bile flow. 140 Recent studies have demonstrated that the herb has significant antioxidative effects and stimulates the immune system. 141 In aromatherapy, the essential oil of rosemary has been proven to uplift the mood and to enhance cognitive functions - including memory performance. 142 Rosemary infusions have long been used to treat colds, influenza, rheumatism, and indigestion, and as a general stimulant. They can also be used as hair rinse for dandruff control. 143 In your kitchen, rosemary is an aromatic addition to fish, lamb and poultry dishes; it also gives a great aroma to stir-fries and vegetable stews.

Eucalyptus J j l5 Eucalyptus has traditionally been used as an inhalation or as a topical rub for colds and bronchitis. According to one interpretation, the 'camphor' mentioned in the Quran as drink for the righteous in paradise is eucalyptus: ~ 9,-!' / /,J. / ,,,,~ i/ /_J./'>/ ,...,,,..,~ · ~,.,,,: (o :0t....;)'\ ;.J__,..,,) ~~ Gy~ lp,..~ 0~ ~~ ~ 0~,P. _)~~\ ul~ ~As to the Righteous, they shall drink of a Cup [of Wine] mixed with Kafoor [eucalyptus]) (Quran 76: 5) Eucalyptus inhalations have stimulant, antiseptic, antispasmodic and expectorant actions. The oil or fresh leaves are used in hot water for steam inhalation to treat chest infections, and when dissolved in almond oil, it can be used in chest rubs for easing 140 Ody, 2000. 141 Valenzuela et al., 2003. 142 Moss et al., 2003. 143 Ody, 2000. pulmonary disorders. It can also be used for massage in rheumatism and arthritis. 144 Its infusion, especially with added lemon and honey, is a very effective gargle for sore throat. 145 Aloe vera ~ \ Ancient Egyptians called Aloe vera the plant of immortality. According to both Ibn al-Qayyim and Dhahabi, at the time of the Prophet(~ ) Aloe vera and cress were known as ' the two bitters' and were used for their healing properties. Bitter herbs (known as bitters) are generally used in the treatment of liver malfunctions.

They stimulate bile flow and help the body to get rid of excess cholesterol and oestrogens. 146 Ibn al-Qayyim recommended the use of two spoons of Aloe vera mixed with water to relieve the body from bilious mixtures and accumulated phlegm. 147 Aloe vera relaxes the bowels and treats hyperacidity (excess acid). It is also a powerful laxative, a stomach tonic and efficient at healing ulcers. It promotes bile flow, reduces blood sugar and cholesterol levels. Research suggests that it might be active against breast and liver cancers and HIV infections. This suggestion came from studies done on a compound in Aloe called acemannan. Acemannan is currently used in the treatment of feline leukaemia which, according to some opinions, is resultant from a viral infection related to HIV. 148 John Gray, in his book Mars and Venus Diet and Exercise Solutions, recommended the use of Aloe Vera juice daily to reduce 144 Ody, 2000. 145 Bremness, 1990. 146 Trickey, 2003. 147 Jauziyah, 2003. 148 Alkins, 2002. internal tissue oedema 149 and strengthen the immune system. 150 Studies show that regular consumption helps to maintain a normal, healthy stomach lining and good digestion.

Research also shows that it works as a general body tonic, immune booster, anti-viral and antiseptic. It helps tissue regeneration and stimulates healthy cell growth; this may explain why there is reduced scarring and sometimes no scar left after a wound or bum is treated with its gel. The juice, according to Dr. Gray, detoxifies the bowels, relieves stomach acidity, treats chronic constipation and heals ulcers. It also regulates blood sugar levels, reduces tissue inflammation and swelling, rids the body of toxins and reduces over-growth of Candida yeast in the gut, restoring the normal bowel flora. Make sure the gel you are getting is cold pressed, and has undergone minimum processing.

Alternatively, you can easily grow your own plant in a sunny balcony and directly squeeze the leaves for their juice. 151 , . , Watercress ~ Ll!.J I .J I ...;.)- I Water and garden cress belong to the family Brassicaceae (the cabbage family). It has a spicy, peppery fragrance and a refreshing, slightly pungent flavour. Dhahabi reported that it has the same effects as mustard. Like many other members of the cabbage family (black and white mustard, horseradish, wasabi, rocket), all cresses contain nutrients that are volatile and easily lost by heat and broken down by moisture; so cress leaves should be used fresh, as the phytonutrients in these leaves cannot withstand any method of cooking or drying. 152 Eating watercress regularly will increase your antioxidant potential. 149 Oedema is an excess of watery fluid collecting in the tissues. 150 Gray, 2003. 151 Atkins, 2002. 152 Katzer, 2005. Cress leaves, like rocket, can be used for sandwich spreads (as with butter, cream cheese, pesto, olive spreads or creme fresh) and salads. Cress leaves can also be added to cooked recipes, like vegetable soups and casseroles, pasta sauces or scrambled eggs, 153 and they can also be added to stir-fried vegetables at the end of the cooking process to maintain their nutritional value.

Mustard J.))-1 , As mentioned earlier, ~ ~ (thufa ') was identified as cress or mustard. Mustard seeds were widely used in Greece and ancient Egypt as both flavour and medicine. The Romans also knew mustard and commonly used it in their diet. 154 Mustard is very easily grown, and matures quickly; you can try growing your own herbs in a plant pot on your window sill. Mustard seeds contain many phenolic and tlavonoid antioxidants. Research has shown that when regularly used as part of a well balanced diet, they can help to prevent cancer, and enhance the body's antioxidant defence system. 155 In some folk medicine, the powdered seeds are used to make a poultice (warm paste) to relieve the pain and inflammation caused by rheumatism and arthritis; 156 this works by warming up the painful joint and increasing blood flow to the surrounding area. There are different varieties of mustard ranging from the most pungent, black mustard seeds to the mild white mustard.

Turmeric is usually added to the later to give the desired brownish yellow colour, and this adds to the antioxidant potential of the resulting paste. 153 Katzer, 2005. 154 Bremness, 1990. 155 Gagandeep et al., 2005 . 156 Bremness, 1990. Dill~\ Prophet Muhammad(~ ) said: «Use senna (a known laxative herb) and sanoot, as they cure every disease except death.» 157 There is a question about what is meant by sanoot; some opinions suggest that it refers to cumin seeds, fennel or dill. The three are umbelliferous fruits which belong to the same family (Apiacea), along with coriander, caraway, parsley, celery, lovage and anise. All umbelliferous fruits are rich in aromatic volatile oils that act as stimulants and carminatives, and aid in digestion. Their oil is especially useful in the treatment of colic and flatulence in babies and infants; they reduce the spasms with no reported side effects. In folk medicine, they are often used to stimulate the flow of milk during breast feeding. 158 Recent studies have also demonstrated their antibacterial action and their considerable antioxidant activity, superior even to the known antioxidant ascorbic acid (vitamin C) when used on a regular basis to spice food. 159 There is good "reasoning for seasoning", was the conclusion drawn during a recent study on some commonly used food spices.

The research involved a factor called kappa B, whose activation has been linked with a variety of inflammatory diseases (see the section on ginger, above). The extensive studies showed that the pathway that activates this factor can be interrupted by phytochemicals derived from spices such as turmeric, red pepper, cloves, ginger, cumin, anise, fennel, basil, rosemary, garlic and pomegranate. 160 Dill seeds - as well as the dried and fresh leaves - are often used as a condiment in cooking; they are combined with pickled vegetables and used in salads, fish sauces and soups. 157 Ibn Majah and Hakim (a good hadith). 158 Ody, 2000. 159 Satyanarayana et al. 160 Aggarwal & Shishodia, 2004. Fennel .,-:JI Fennel oil and water are widely used as remedies in both folk and conventional medicine. Fennel water is official in the British Pharmacopoeia as a remedy for flatulence, and as a sweet, tasty additive to other medicines to prevent indigestion. Studies have shown that the oral administration of fennel extract minimized the effects of inflammatory diseases and some allergic reactions; they also revealed that the herb acts as a central analgesic (pain reliever) and bronchodilatory relaxant. Moreover, fennel extract was found to significantly increase the activity of a potent internal antioxidant and raise the level of high density lipoprotein (HDL) cholesterol ('good' cholesterol). 161 The essential oil of fennel was found to protect against some liver toxic chemicals.

An herbal tea mixture consisting of liquorice root, fennel and thyme was found very useful for clearing mucus from the throat. This mixture works by regulating of bronchial mucus secretion, in addition to its antispasmodic and antimicrobial actions. 162 Fennel shares the characteristic aroma and flavour of aniseed. The herb is used in salads, roasts and stews, while the highly fragrant seeds are used as flavouring for fish, bread, cookies and many Mediterranean dishes. Cumin 0~1 This seed is, like coriander, a common Mediterranean spice. Cumin shares the same medicinal action of other umbelliferous fruits; it is antiflatulant, mildly stimulant, stomachic, aromatic, and antispasmodic. It is, however, less commonly used due to the strong 161 Choi & Hwang, 2004. 162 Puodziuniene et al. and sometimes unpleasant odour and taste of its infusion.

It is actually advised by some paediatricians to wean the child off the feeding bottles. In cases of infant colic, cumin can be replaced by caraway, another equally effective umbelliferous fruit that has a much more palatable flavour. Cumin seeds are rich in essential oils, which have been found to possess potent antibacterial and antimicrobial properties, making the herb suitable as a natural food preservative, disinfectant and antiseptic. 163 The plant extract has also proved effective against Helicobacter pylori bacteria. 164 Mixtures of cumin with some other commonly used spices like coriander, turmeric, red chilli, black pepper and ginger were found to enhance digestion by increasing the activities of digestive enzymes and stimulating bile flow. 165 Cumin is also rich in flavonoids that possess powerful antioxidant properties - they protect body cells from the damaging effects of free radicalsand the seed is currently being evaluated for possible anticancer effects. In the kitchen, cumin goes well with beans, cabbage and cauliflower as it eases their digestion and reduces their flatulent effect. It is also a common addition to Arabic spice mixes in meat and vegetable casseroles. Nigella (Black seed) .,b _,_JI ~I _,i ~~I ~ Prophet Muhammad (3@) said: «Use this black seed, as it cures every disease, except death.» 166 163 Krishna & Banerjee, 1999. 164 Nostro et al., 2005 . 165 Plate! et al., 2002. 166 Al-Bukhari, Muslim, Tirmidhi, lbn Majah and AJ:imed.

Nigella is a black seed also called black cumin or Indian cumin. It is commonly used in folk medicine all over the world for the treatment and prevention of a number of diseases and conditions that include asthma and diarrhoea. Black cumin has been known as an herbal treatment for thousands of years; a bottle of black cumin oil was even discovered in the tomb of the Egyptian pharaoh Tutankhamen. The seed contains both essential and fatty oils. Thymoqinone and nigellone are the main active constituents of the essential oil. Nigellone has bronchodilating, anti-histaminic and antispasmodic effects; thus making it useful in treating asthma and allergies.

Thymoquinone, on the other hand, is responsible for the antiinflammatory and analgesic effects of the seed. It is also a powerful antioxidant and a stimulant of bile production and this is what gives the seed its very effective detoxifying quality. 167 The fatty oil constitutes the major part of the seed. It is mainly formed of polyunsaturated fats which are essential to human health; they aid in the regulation of general body metabolism and hormonal production, and are essential in the maintenance of a healthy cell membrane and the development of a functional nervous system. In addition, the oil contains two important active ingredients: a saponin (melathin) and a bitter principle (nigellin). Both constituents have digestant, appetite stimulant and mild intestinal cleansing effects. They also promote the function of the liver, gall bladder and kidneys, and help reestablish the body's pH balance.

Saponins have mucolytic and expectorant effects (they help to break up and remove mucus from the bronchial passages). The oil also contains a sterol phytochemical demonstrated to lower blood cholesterol levels 168 . 167 Luetjohann, 1998. 168 Ibid. The unrefined extracts of the seeds offer protection against toxicity of the kidneys and liver. Both the seeds and the oil also have potent anti-inflammatory, antiallergic, antioxidant, analgesic, antipyretic, antimicrobial and antitumor activities. Black seed oil decreases blood pressure, improves respiration and shows beneficial effects in thrombosis 169 , with an effect similar to that of aspirin ° without the unpleasant side effects. 17 Furthermore, the seeds were shown to inhibit the growth of bacteria and yeast. Nigella sativa is also one of the plants commonly used in folk medicine for the treatment of diabetes.

Studies show that the seeds do possess an antidiabetic activity which may be - at least in part - brought about by stimulated insulin release. 171 Black cumin has long been used externally for skin and hair treatment. No large scientific studies have been done in this area; but some studies showed a potential contact dermatitis action of the oil when applied topically in susceptible individuals (the seed actually causes dermatitis in some individuals). 172 The extraordinary therapeutic effects of black seed cannot be fully explained on the basis of the components that have been so far discovered in the seed's oils. This fact suggests a highly synergistic effect between the various components of the essential and fatty oils of the seed, and perhaps between other components yet to be discovered. 173 169 Thrombosis is a condition in which the blood changes from liquid to solid state, producing a blood clot. 170 Enomoto et al., 2001. 171 Rchid et al., 2004. 172 Ali & Blunden, 2003. 173 Luetjohann, 1998. Fenugreek ~ \ lbn al-Qayyim noted a hadith in which the Prophet (~) was reported to have visited Sa'd ibn Abi Waqqa~ once when he was ill while in Mak:kah, and he called for a doctor to see him. Al-Harith ibn Qaladah came to examine Sa 'd, and he said: "There is nothing wrong with him, just cook some fenugreek with dates and let him eat them." It was reported that Sa'd did that and was then healed. 174 Fenugreek belongs to the family leguminosae. Ancient Egyptians valued fenugreek as food, and in healing and embalming.

Fenugreek sprouts are still a popular Egyptian snack. The Romans, Greeks and Indians also used the herb as both food and medicine. 175 During the time of the Prophet (~) some physicians were reported to have said: "If people knew about the benefits of fenugreek, they would buy it with its weight worth of gold." 176 The seed contains a high amount of mucilage' 77 which was the reason for its traditional use to stimulate digestion, ease flatulence, diarrhoea and cough. The herb also contains a hormone-like substance, diosgenin, which is used in the synthesis of oral contraceptives and sex hormone treatments. Fenugreek is rich in antioxidant flavonoids and it has demonstrated a potential protective effect against breast cancer. 178 Traditionally, fenugreek has been used for hundreds of years by lactating women to increase breast milk production as well as to return the mother to a healthy state after delivery, decrease the risk of 174 Jauziyah, 2003. 175 Bremness, 1990. 176 Jauziyah, 2003. 177 Mucilage is a viscous or gelatinous substance of plant origin and is used in medicines. 178 Bremness, 1990. placental retention (as it acts as a uterine cleansing agent) and restore energy and strength lost during the delivery. New studies have found that the use of fenugreek after childbirth increased the quantity of breast milk, yet the milk retained its quality (in regard to macroand micronutrient composition). 179 Research on fenugreek also led to the discovery that it has a hypoglycemic effect (it reduces blood sugar level), which makes it useful for diabetic patients. 180 It has also been found that fenugreek seed extract is useful in reducing the weight gain induced by a highfat diet, as it significantly reduces plasma triglyceride 181 and serum cholesterol levels. 182 Purslane ~ ) I Dhahabi says in his Medicine of the Prophet that purslane is useful with vinegar both as food and as a dressing for sores and ulcers. Purslane (Portulaca oleracea) is a good edible herb native to the Middle East and India.

Purslane leaves are relatively rich in protein and omega-3 fatty acids compared to other leafy vegetable plants. 183 Omega-3s aid the body in regulating blood pressure and clotting, and in controlling inflammation. They are also a factor in lowering 'bad' cholesterol (LDL, or low-density lipoproteins), preventing certain cancers, boosting the immune system and strengthening the cardiovascular system. In addition, recent studies suggest that omega-3s may have positive effects on some central 179 Damanik et al., 2004. 180 Saxena & Vikram, 2004. 18 1 Randa et al., 2005. 182 Thompson-Coon & Ernst, 2003. 183 Seeds such as walnuts are even a richer plant-source of omega-3s; the most common dietary source is fatty fish like sardines and s_almon. nervous system (CNS) conditions like depression, Alzheimer's disease and hyperactivity. 184 The purslane plant is a general tonic and possesses antibacterial, vermifuge and diuretic effects. Research increasingly suggests the valuable role of purslane in the reduction of tumour cell growth; in addition, purslane extracts combat oxygen free radicals, and it may have a role in the treatment of diabetes mellitus (type II). 18s Recent studies have shown that the leaves are useful in a poultice when applied to bums, and both the leaves and the plant juice are particularly effective in the treatment of skin diseases and insect bites and stings. 186 Purslane can be eaten raw in salads and sandwiches or cooked in soups and stews. Unlike cress, the leaves keep their beneficial actions when dried. 187 Frankincense 0 L;.ll I Frankincense (luban in Arabic) is the resin or sap of a tree (genus Boswellia) native to the southern Arabian Peninsula. The Prophet (~ ) recommended burning it indoors as incense: «Bum .mcense .m your houses w1'th fr ank.mcense an d thyme.» 188 In his Medicine of the Prophet, lbn al-Qayyim advocated chewing luban alone or with thyme to expel phlegm, relax the tongue muscle and improve mental functions.

As incense, luban - 184 Reed, 2002. 185 Xiaoling, 1999. 186 Plants for a Future, 1997-2000. 187 Reed, 2002. 188 Bayhaqi. according to Ibn al-Qayyim - purifies and freshens the air and alleviates some ailments. 189 Recent studies have discovered a powerful anti-inflammatory agent in frankincense known as Boswellic acid. It proved effective against painful conditions such as arthritis.190 Usage of NSAI (nonsteroidal anti-inflammatory) drugs declined in patients suffering from rheumatoid arthritis when they were given Boswellia (frankincense) daily . Studies have also shown that frankincense is effective in other types of allergy and inflammation, such as chronic colitis (inflammation of the lining of the colon) and bronchial asthma. In Arab traditional medicine, frankincense is used - after soaking the resin in water overnight and then drinking the solution - as an efficient expectorant and anti-arthritic remedy. Frankincense is sometimes used in traditional Arabic cuisine as flavouring for soups and casseroles. Fruits Fruits stand with vegetables on the second step of the food guide pyramid.

You need to eat two to four servings of fruit per day. Fruits are packed with vitamins, minerals, phytonutrients and fibre. Although they are very nutritious, do not exceed the recommended number of servings, especially if you are diabetic or 189 Jauziyah, 2003 . 190 Chevrier et al. , 2005. watching your weight, as fruit 1s high in simple sugars and carbohydrates. Personally, I prefer fresh fruits o v e r ~ - - - - - - -- ~ juices, since juicing removes a good Nutritional value of fruits portion of the beneficial fibres. • Vitamins A & C • Potassium Fruity tips • Fibres • Phytonutrients & •:• To maximize their nutrient content, antioxidants try not to peel your fruits. Of course I ~ - - - -- - - -~ mean by that fruits with an edible skin, like apples, apricots and figs, ...Also, try to eat some of the white pith of oranges and other citrus fruits as it is the best source of flavonoids. You can also use the zest (grated rind) of oranges and lemons in cakes and meat dishes, or even to flavour drinking water. •:• Dried fruits constitute a very healthy snack for school kids and teens.

They are packed with vitamins and antioxidants, and they provide energy and lots of fibre. Use figs, apricots, prunes and dates; you can even stuff them with nuts for extra boost of energy, proteins and healthy oils. •:• Try to make your own fruit juices at home. If you do not have time, buy those made from 100% pure fresh fruit and containing no added sugars, colours or preservatives. •:• On hot summer days you can freeze fruit juice to make your own ice-lollies (popsicles): sweet, healthy treats for kids. What counts as a serving? Fruits are mentioned many • 1 medium apple or pear times in the Qur' an as a gift from • 112 cup chopped fruits Allah, both on earth and in paradise: • 3/4 cup fruit juice • 1/4 cup dried fruits ( Verily, the pious shall be amidst shades and springs, and fruits, such as they desire. [It will be said to them,] Eat and drink comfortably for that which you used to do) (Qur 'an 77: 41-43) ~Then let humankind look at their food: that We pour forth water in abundance, and We split the earth in clefts, and We cause therein the grain to grow, and grapes and clover plants [green fodder for the cattle], and olives and date-palms, and gardens, dense with many trees, and fruits and herbage [greens], [to be] a provision and benefit for you and your cattle.}> (Quran 80: 24-32) Many fruits are specifically mentioned in the Quran and/or in the Prophet's (~ ) hadiths: Dates Dates are delicious fruits produced by palm trees very common in the Middle East and North Africa. Palm trees are the food source most commonly mentioned in the Qur' an, pointing to their tremendous benefits: (\ ,_,, : ~ .'..,ll •_;r ) ( And the earth He has put for the creatures.

Therein are fruits, datepalms producing sheathed fruit-stalks [enclosing dates]) (Quran 55: 10-11) cn :~ •;.,.....) ~And We have made therein gardens of date-palms and grapes, and We have caused springs of water to gush forth therein) (Quran 36: 34) Prophet Muhammad(~ ) once told his wife, 'A'ishah (~ ): «A house with no dates - its people are hungry.» 191 Many other hadiths show the benefits of dates: «The 'ajwah 192 is from heaven and it is a healing against poison.» 193 «There is healing in the ripe dates from 'A.liyah.» 194 Each morning, Prophet Muhammad (~ ) used to soak seven dates in milk before eating them. He is reported to have said: «Whoever begins his day with seven ripe dates ('ajwah dates) will not be harmed that day by either poison or sorcery.» 195 In still another narration: «If someone eats seven dates from the vicinity of Madeenah no poison will harm him until the evening.» 196 Ibn Atheer said: " 'Ajwah dates are a kind of date whose colour is blackish, and it was initially sowed by Prophet with his own hands in Madeenah." Imam Qurtubi explained, "What we understand from the narrations is that it is only 'ajwah dates of Madeenah that have this characteristic of protecting against poison and magic. However, 191 Muslim. 192 A variety of date; ripe dates or date paste. 193 Tirmidhi, Ton Majah and Al).med (sound according to Albani). 194 Muslim. 195 Bukhari and Muslim. 196 Muslim. some other scholars are of the view that if one does not find dates from Madeenah, he can eat from any kind of dates that he has." 197 The combination of both dates and milk form a complete meal of protein, carbohydrates, fats, vitamins, minerals and fibre. The fats present in milk reduce the rapid absorption of the simple sugars of the dates, thus preventing a sudden rise in the blood sugar level. Prophet Muhammad (~ ) also liked eating dates with other foods; he ate ripe dates with cucumber, and it was reported that he said that the heat of former overcame the coolness of the latter. 198 He (~ ) also ate dates, with butter, with bread, with watermelons or alone. The Messenger of Allah (~) recommended breaking the fast in Rama<;Ian with dates whenever possible: «If anyone of you is fasting, let him break his fast with dates.

In case he does not have them, then with water. Verily water is a purifier.» 199 Dates contain large amounts of energy-producing carbohydrates, present mainly as simple sugars that are easily and rapidly absorbed. So breaking the fast on dates after a Jong day gives the body - and especially the brain - a rapid boost of energy to resume its normal functions. Dates provide significant amounts of fibre, thus preventing constipation and haemorrhoids, lowering blood cholesterol and protecting from colon cancer. Amino acids, the building blocks of proteins, are also found in dates, in addition to a number of beneficial enzymes, vitamins and minerals. Dates are a good source of: •!• Iron, the mineral that prevents anaemia and which is a part of the haemoglobin molecule in the blood 197 Islamweb Fatwa Center, n.d. 198 Al-Bukhari, Muslim, Tirmidhi and Abu Dawood. 199 Bukhari and Bayhaqi (graded as sound). •!• Magnesium, which has an important role in nervous system integrity and in energy production •!• Potassium, useful in cases of hypertension •!• Calcium and phosphorus, essential for healthy bones •!• Vitamin A, for healthy skin and eyesight •!• Vitamin B3 (Niacin), protecting from pellagra, a disease which is manifested as dermatitis, dementia and fatigue.

Niacin also reduces triglycerides and cholesterol levels (LDL) in the blood, thus protects the heart and circulatory system •!• Folic acid, essential for protection against atherosclerosis and heart problems, and for protein metabolism Another use for dates was mentioned in the chapter of the Quran that relates the story of Mary, mother of Jesus (peace be upon them both): ,,,/ /•J/J:J/®'' <.>~_) • -Jr') •\ // ro l::..:.> , · ,., //). . ".) ~ .,,. [.1 // 1·-:~ /. ~ , ,.,;;;J.~~,,,, ..tl:.)I /~ \ 9 / •J. /. -c;· ,, I> ~_, 9> ,£..~ 1 ·/ (n-H :~,; •.J_,.....) ~~ " ' ~ ~And shake the trunk of date-palm towards you; it will let fall fresh, ripe dates upon you. So eat and drink and be glad .. ) (Quran 19: 25-26) According to scientific studies, ripe dates contain a compound that increases the contractions of the uterus. This compound resembles oxytocin, a natural body hormone secreted by the pituitary gland to encourage uterine contractions at the time of delivery. Dates also increase milk production in lactating mothers; and have traditionally been used for this purpose over the centuries. A study carried out at the faculty of Science, Cairo University, showed that a decoction of the fruit was useful in treating bronchitis, cough and colitis, and also acted as an expectorant.

In addition, it was found that dates can be used as an aphrodisiac when mixed with milk and cinnamon. The study also pointed out that regular consumption of dates increases the body's immunity and resistance to cancer. Furthermore, it demonstrated that dates are able to prevent the formation of kidney stones due to their diuretic and antiinflammatory actions. 200 Figs There is a surah (chapter) in the Quran called The Fig. The fact that Allah swears by this tree indicates the tremendous benefits and great value of its fruit: (1"-\ : ~ I •JJ-") ~By the fig, and the olive, by Mount Sinai, and by this city of security [Makkah]) (Quran 95: 1-3) lbn al-Qayyim recommended the use of figs as a liver and spleen tonic, to cleanse the kidneys and bladder, and as a diuretic. He also suggested eating them with almonds and walnuts for extra benefits.201 At the time of the Prophet (~ ), figs were not common in the Arabian peninsula, and thus they were not mentioned in the Sunnah except in a hadith with uncertain origin noted by Qurtubi as reported by Abu Darda', saying that when the Prophet(~ ) was offered a plate of figs , he ate and asked his Companions to eat, and said: «If a fruit ever descended from Paradise, I would say that this is it, as heaven's 200 Amer, n.d. 201 Jauziyah, 2003. fruits contain no pips. Eat from it as it relieves haemorrhoids and treats gout.» 202 Figs are sweet and a good source of dietary fibre.

Many studies show that fibre-rich foods reduce risks of some types of cancer. Fibre also helps lower serum cholesterol levels, particularly the undesirable LDL cholesterol. In addition, they accelerate the rate at which food moves through the digestive system; that is why figs are recommended in the treatment of haemorrhoids, diverticulosis and chronic constipation, as they safely promote regular bowel habits. 203 Since figs are alkaline in nature, they help to balance the acidic condition that occurs due to excess consumption of meat and junk food. 204 This, in addition to their reported diuretic effect, may be the reasons for their use in the treatment of gout as recommended by the Prophet (~ ). This possibility needs to be studied further. Figs are rich in simple sugars which are readily assimilated and used by the body, providing a quick energy boost. Their high content of digestive enzymes makes them effective in the treatment of intestinal disorders; and they have a soothing and gentle cleansing effect on the lining of the gastrointestinal tract, so they are used in treating and protecting against peptic and duodenal ulcers.

Figs are also used by lactating mothers to induce breast milk secretion. Figs contain many minerals and vitamins, such as potassium, iron, calcium and phosphorus (these build bones), vitamins A, C and K. 205 The latter plays an essential role in blood clotting. In some MiddleEastern traditional home remedies, figs were used in the treatment of heavy menstruation and postpartum bleeding. 202 Gout is the painful condition resulting from the precipitation of uric acid in the joints mainly due to excess meat consumption. 203 Alabaster, n.d. 204 Ursell, 2000. 205 Ibid. Grapes Many scholars consider grapes along with ripe dates and figs to be the kings of all fruits, the great gift from Allah to humankind. Grapes are mentioned many times in the Qur' an in connection with Paradise (and the rewards of the hereafter) and with the countless blessings of Allah to His creatures on earth: ~ ,;,. ,, 1 ., ,.,, -> ~ /,, _,,., ,.,_,,. -:::~ ~ ,.,. ,. -'",, ,i' 1!.-i:l.. ~ 1.i;. _;,_j~I lu:. (~I:;..:.. ;WI ~ \ ; I ~ "~W. dt .:_;..;iii rr ("l'A-"l'l :~;.!_,....,) ,£, ~ ~~ · er tc,,. ~ fW\ t.

(. mt .).J~ · 'r.'.. · ~Then let humans look at their food, that We pour forth water in abundance, and We split the earth in clefts, and We cause therein the grain to grow, and grapes and clover plants [green fodder for the cattle]) (Quran 80: 24-28) -:::\ ,Ii ~,,,,,; '1 ,_,. / ~ / /·\i'1/ ~. -:/.: '1/ 0/ ~.)-:::. '1/ ..... y) 0-:::'1 .... JJ>/ ...:......:., > (.>~ '.J 2 , ,._ ,. - • - ' • 1·<'.'.- J u!, Y ~ 0'4.::J • .J - ,, .J ~ <,, :µ1 ,.)_,....,) ,£,~-:' ~ ~~ u. J .".:j _ ,t..Y':... .:I...:! ~<i Q,: . • ,,:, ..,! ~With it He causes to grow for you the crops, the olives, the datepalms, the grapes, and every kind of fruit. Verily, in this is indeed an evident proof and a manifest sign for people who give thought) (Quran 16: 11) ~Would any of you wish to have a garden with date-palms and grapevines? .. ) (Quran 2: 266) ~Verily, for those who are pious [ever conscious of Allah], there will be success [Paradise]; gardens and grapevines) (Qur 'an 78: 31-32) Prophet Muhammad (~ ) loved grapes. It was reported by Dhahabi that, «Prophet Muhammad (~ ) liked eating soaked raisins, though he forbade soaking both raisins and dates in the same bowl»206 (research is still missing on the reason behind this precious piece of advice).

Dhahabi also reported in his book that at the time of the Prophet (~ ) it used to be said, "What an excellent food raisins are; they relieve fatigue, cool away rage, strengthen the nerves, ameliorate the flavour, treat phlegm and clear the skin colour." 207 This saying contains information that is now known to be scientifically true. Zuhri said: "Whoever would like to memorize the Hadith, let him eat raisins,'' and it was believed that if one ate raisins, pistachio and rosemary everyday, first thing in the morning, one's mind would become sharper. 208 Raisins were used in Islamic medicine as a digestive and a tonic for the stomach, liver and spleen. They were also used in cases of throat, respiratory tract and lung disorders, as well as in kidney and urinary (bladder) malfunctions. 209 lbn alQayyim noted another interesting saying: "Whoever eats twenty-one red raisins every day, will not find anything in his body to complain about.'' Dr. Patrick Holford recommends eating cup of raisins each day to boost your antioxidant level. 210 The latest studies show that 206 From a hadith narrated by both Bukhari and Muslim. 207 Dhahabi, s. (-s:-".l.ll 0~ c.r. .:,:..lll ._r1Ji1 -1.,&- \?.\), 2004. 208 Ibid. - 209 Jauziyah, 2003. 2 10 Holford, 2005a. raisins - along with prunes, berries, kale, spinach and plums - are among the most powerful natural antioxidants 211 . 212 Grapes contain a phytonutrient known as ellagic acid, and the skin of red grapes contains a compound known as resveratrol; both of these have the ability to fight off many carcinogens in the human body. Despite their high sugar content, grapes have a relatively low glycemic index (they do not cause a sudden rise in the blood sugar level), which makes them perfect energy boosting snacks.

Grapes are rich in potassium, a mineral known for its benefits in lowering high blood pressure and relieving mental confusion and depression. 213 Potassium is also useful in reducing water retention and treating kidney disorders due to its diuretic effect. Grapes have mild expectorant and cough sedative actions, which make them very useful in relieving respiratory congestion. They also have a mild laxative effect. Grape leaves, commonly used in traditional Middle Eastern cookery, are a very good source of calcium and vitamin A. The red wine myth 211 Carper, 2001. 212 Antioxidants are known to help empower the immune system, increase resistance to infection, increase fertility and reduce inflammation as in arthritis; they also protect the DNA (nuclear genetic material) from any possible damage caused by free radicals - seen as the main cause of cancer development. Furthermore, antioxidants play an important role in protecting against atherosclerosis and heart disease; they are also powerful liver tonics and detoxifying agents. 213 Ursell, 2000. ~O you who believe!

Intoxicants [all kinds of alcoholic drinks] , gambling, stone altars [used for sacrificing to idols] and arrows [for seeking luck or decision] are an abomination of Satan's handiwork. So avoid [strictly all] that [abomination] in order that you may be successful. Satan wants only to excite enmity and hatred between you with intoxicants [alcoholic drinks] and gambling, and to hinder you from the remembrance of Allah and from ~alat [the prayer] . So, will you not then abstain?) (Quran 5: 90-91) For some years, Western society was impressed by the 'French paradox' : that is, it was found that the rate of heart disease in France was lower than in other Western nations, despite the fact that French recipes use lots of meat and dairy products, which have high fat and cholesterol content. Researchers suggested that this was because red wine is a common factor in the French diet, which is not the case for other countries. (Note that the study neglected the fact that the French diet is also rich in fresh fruits and vegetables, olive oil, fish, and other healthy ingredients of a typical Mediterranean diet.) 214 The latest studies demonstrate that the antioxidant flavonoids responsible for the cardiovascular benefits of red wine are original constituents of the purple grapes used to prepare the wine, and are just as effective in red and purple grape juice.

The flavonoids in grape juice are powerful antioxidants that prevent the oxidation of 'bad' cholesterol (LDL) 214 Horvath, 1999. which is the main cause of the formation of plaque in artery walls (hardening of the arteries). Grapes also contain polyphenolic compounds, which act to lower the risk of atherosclerosis and blood clots that lead to heart attacks. 215 According to John Folts, a University of Wisconsin researcher, wine could only offer its 'heartfriendly' benefits if it is consumed on a regular basis and in pretty high doses; while the grape juice offer the same benefits without the intoxicating (and toxic) effects of alcohol. 216 Sub}J,an Allah (Glory be to Allah), for He said in His Holy Book: ~ 81 ). 0° ~ > J:\ 1/ ·:. ·~:; :-:if,.' J'~ /~.) •;. ~" ~<.]" ".C_i1 . / ~~-;·\ "*-}._ ~ ~¥7' ,. ... - en o, : o:,.:..;w1 "Jr') ,.t: ~ .. • "'t:~ r;:_.,.,.~:- .... ).:. 11~ ,).~\-; L-. u,. J'-=" "..,. ~They ask you [O Muhammad] concerning alcoholic drink and gambling. Say, 'In them is a great sin and [some] benefit for people, but the sin of them is greater than their benefit.' .. ) (Quran 2: 219) Furthermore, alcoholic drinks do not show the same beneficial effects on the blood vessels as grape juice does, since the alcohol generates free radicals - those unstable oxygen molecules - that can actually cause damage to the blood vessels lining, thus counteracting any of the benefits that red wine's antioxidants may offer. In addition, a recent study proved that the antioxidants in grape juice - specifically, a key antioxidant called catechin - appear to remain effective in the body longer than do those in wine. Apparently, a large amount of the antioxidant content in wine is wasted while trying to overcome the intoxicating effects of the alcohol itself. 217 215 Keevil et al., 2000. 216 Cited in Jaret. 2000. 217 Jaret. 2000.

Since the juice is prepared by crushing the whole grapes with their skin and seeds, its benefits exceed that of the grapes without the seeds. 218 Grape seeds are rich in flavonoids, in particular a recently discovered powerful compound known as activin, which is a more potent antioxidant than vitamins C and E and beta-carotenes. It offers significant protection against many types of cancer and cardiovascular disease. White grapes and their juice are not as potent, because they do not contain the flavonoids that purple or red grapes do. 219 So, drink lots of grape juice to keep your heart healthy, but choose the purple kind, which is far richer in antioxidant flavonoids than white grape juice. Note also that grape juice should be freshly squeezed, as the phenolic compounds are easily broken down by their exposure to air, thus significantly lowering the levels of hearthealthy ingredients. Pomegranate Pomegranate is a fruit native to the Middle East. It is mentioned many times in the Qur' an: (1A : ~:,JI o_;_,.....) ~In them [both] will be fruits, and date-palms and pomegranates) (Quran 55: 68) lbn al-Qayyim noted that 'Ali(~) was reported to have said, "Eat the pomegranate with its pith, as it is tanning for the stomach." 218 Cited in Jaret. 2000. 219 Doctor's Guide, 1997.

Studies on pomegranates . showed a powerful antacid action and a soothing effect on the stomach lining making them useful for people at high risk of peptic and duodenal ulcers due to the chronic use of anti-inflammatory drugs. These effects are stronger when the juice is prepared from the whole fruit including not only the seeds but the white pith as well. In traditional Islamic medicine, pomegranate was used as a stomach tonic and soothing agent, and in folk medicine the fruit rind is used as a decoction to expel intestinal worms. 220 Pomegranates are good source of potassium, so they are recommended in cases of hypertension; they are also rich in iron, the essential mineral for haemoglobin formation. Their content of tannic acid gives them an astringent action useful in treating diarrhoea. Pomegranates contain considerable amounts of, vitamins B and C, and minerals such as calcium, phosphorus and sodium. The juice from pomegranates is a powerful antioxidant due to its content of polyphenols.

This antioxidant activity was found especially useful in combating cardiovascular diseases, 221 as it prevents oxidation of LDL cholesterol and reduces damage to the blood vessel lining. The polyphenolic content of the fruit is not restricted to the seeds but are present also in the rind which make the commercially prepared pomegranate juice more 'heart-healthy' than the home version as it is produced by the pressing of the whole fruit with its rind and pith. 222 Bananas In His description of Paradise, Allah, the Exalted, Almighty, says in His Holy Book: 220 Doctor's Guide, 1997. 221 Gordon, 2005. 222 Gil et al., 2000. ('l"\-'I''\ :~1)1 •.J_,....) ~Among TallJ, [banana plants] 223 with fruits piled one above another, in shade long-extended, by water flowing constantly) (Quran 56: 29-31) Ibn al-Qayyim listed many benefits of bananas, describing their effectiveness in cough and respiratory tract disorders, their benefits for kidneys as diuretics, their aphrodisiac action and their role in increasing sperm production. He recommended eating them with honey. 224 Bananas were called the food of the philosophers because Indian philosophers ate bananas to boost their mental performance and clarity. This is probably due to their high content of potassium, deficiency in which is connected to depression and mental confusion. 225 Also, bananas constitute a convenient low-calorie snack packed with essential vitamins and minerals. Research has shown the efficiency of bananas in the treatment of diarrhoea, gastrointestinal disturbances, heartburn and ulcers.

Bananas are a good source of fibre, which reduces blood cholesterol; they are also low in sodium and very rich in potassium, both of which aid in lowering blood pressure. This in addition to their content of folates and vitamin B6 - essential for protection against atherosclerosis - makes them ideal for hypertensive persons, as they 223 According to this explanation of the verse, the Arabic word {alb refers to banana plants, whereas other explanations suggest other types of trees. 224 Jauziyah, 2003. 225 Ursell, 2000. act to lower blood pressure and cholesterol and protect the heart and blood circulation. Another benefit of bananas is their high content of what is called fructo-oligosaccharides (FOS). These compounds have the ability to sustain and enhance the presence of friendly bacteria in the gut (normal body flora); they are vital for healthy digestion and strong immunity. One study also found that eating bananas thickens the stomach lining which can be really helpful to patients on NSAI drug treatment. However, diabetics should take care, as the sugars in bananas are readily absorbed causing a sudden rise in BSL.

Watermelons Many hadiths involving melons and watermelons were reported, but most of them are of uncertain origin except one which was reported by Tirmidhi and Abu Dawood saying that Prophet Muhammad(~ ) used to eat watermelons with ripe dates commenting that the heat of one (dates) is overcome by the coolness of the other (watermelon). lbn al-Qayyim recommended eating watermelons before lunch to wash out the bowel and relieve its diseases. 226 Watermelons are a good source of potassium and vitamin A and also contain a considerable amount of vitamins C and B. Dhahabi noted in his Medicine of the Prophet that it was reported that Ibn 'Abbas once said: "Watermelons are food, drink and nice smelling fruits; they wash out the bladder, clean the bowel, increase the water of the back, act as aphrodisiacs, cleanse the complexion and prevent colds.'' 226 Jauziyah, 2003 . The information contained in this saying is quite true. The high water and potassium content of the fruit points to their role in washing the urinary system and the gastrointestinal tract. Jane Scrivner in her book Detox Yourself included watermelons as a kidney tonic because this same property also helps the kidneys get rid of body toxins. 227 Further confirming that old wisdom, the vitamin A content is essential for healthy and glowing skin and the vitamin C content does fight colds. Moreover, some recent German studies pointed out the benefit of watermelon in the regeneration of cerebrospinal fluid ('water of the back'); they even advised patients undergoing cerebrospinal transplant to increase their consumption of melons and watermelons. 228 The presence of vitamin A makes the fruit helpful in improving vision, especially night sight.

In addition, vitamin A plays an important role in the maintenance of healthy epithelial tissue, the tissue that covers both the internal and external body surfaces including the skin, eye lining, intestines, lungs and bladder. .. This vitamin is also essential for growth, reproduction and body immunity. Dr. Patrick Holford describes watermelons as a great antioxidant - high in beta carotenes and vitamin C, while the seeds are rich in vitamin E, zinc and selenium. 229 Watermelons - along with tomatoes and many other red fruits - are also a good source of the cancer-fighting nutrient lycopene. Dr. Holford recommends watermelon juice to boost the immune system; the juice, he advises, should be prepared by blending the seeds along with the flesh of the fruit to benefit from their nutritional values.

No need to worry about the husk, it will sink to the bottom. 227 Scrivner, 2003. 228 Sayyid, A. (~I .la...~! ~), 2002. 229 Holford, 2005a. Quince (Cydonia Oblonga) ~ _;...JI Quince is a golden fruit related to apples. Quince is thought to originate from Persia and is known to have also been cultivated in Greece, Turkey and Saudi Arabia. 230 Quince is a round or pear-shaped, golden-yellow to orange fruit, with a sweet, aromatic odour. Ibn al-Qayyim noted that at the time of the Prophet (~ ), it was said about the quince, "It strengthens the heart, lengthens the breath and relieves chest phlegm." 231 Quince is a good source of potassium which is needed by the heart. It also contains a considerable amount of phosphorus, calcium, iron and both vitamins A and C.

It has a soothing action on the intestinal lining due to its high content of the soluble fibre pectin. As a soluble fibre, pectin has also a cholesterol-lowering effect and offers good protection against colon cancer. Quince is traditionally used as a home remedy for sore throat and intestinal irregularities. 232 Quince is rarely eaten raw due to its slightly bitter flavour. It is usually used to prepare quince marmalade or for flavouring cakes and pies; and it is also delicious when stewed or grilled. lbn al-Qayyim recommended eating it either grilled or slowly cooked with honey; he also suggested coring the fruit, filling it with honey and baking it. He prescribed the marmalade for strengthening the stomach, the liver and the heart. 233 Did you know? - Quince is a practical room and cupboard deodorizer! 230 Quice, n.d. 231 Nasa'i, noted in Jauziyah 2003. 232 Quince, n.d. 233 Jauziyah, 2003. Citron (Citrus medica) c_;\11 As their name suggests, citrons are members of the citrus family (Rutaceae).

They are fragrant fruits, oval in shape, usually with a yellow peel. It was reported in Bukhari that the Prophet(~ ) once said: «The simile of the believer who recites the Quran (well, and acts upon its commandments) is like the citron. It tastes sweet and its smell is sweet.»234 There are many types of citrons: one of them is known as 'utruj, and it is mainly cultivated in Palestine. It has a yellow peel and a lemon-like shape. 235 In traditional medicine, the fruit is used as a remedy for seasickness, respiratory and gastrointestinal disorders. Nowadays, the main use of citrons is to prepare candied peel used as an appetite stimulant, a tonic and an expectorant 236 . Dhahabi 237 recommended the use of the citron peel in the form of paste to heal the colon, stimulate appetite and as an antiflatulent.

Citrons are rich in vitamin C. Besides the many beneficial actions of this vitamin, vitamin C has been found to be valuable for dieters. Individuals with adequate vitamin C intake bum significantly more fat when exercising than vitamin C-deficient individuals, who appear to be more resistant to weight loss. The outermost layer (zest) of citrons contains the essential oils that give the fruit its superb fragrance. The inner layer of the peel - 234 Al-Bukhari, Muslim, Nasa'i, Abu Dawood, Tirmidhi, Ibn Majah and At:imed. 235 Morton, 1987. 236 Ibid. 237 Dhahabi, S. (~.l.11 0~ .:.r. .:.r..l.ll ,._,-1illl J.;S- ~1), 2004 . in spite of its slightly bitter taste - holds tremendous medicinal benefits.

Recent scientific studies have shown the important benefits of citrus flavonoids as antioxidants and anticancer agents, in addition to their role in preventing capillary fragility. Naringenin is a phytoestrogen present in the rind of all citrus fruits. Along with other phytoestrogens, Naringenin reduces oestrogen-responsive cancers and reduces the frequency and severity of pre-menstrual syndrome (PMS) and post-menopausal symptoms. That is why citrus peel is recommended in Chinese herbal medicine for the treatment of benign tumours as well as malignant breast cancer.238 The fruit can be eaten raw or prepared as marmalades and jellies. The whole fruit or the rind can also be added to flavour cakes, puddings and candies. Citron juice tastes like lemon juice.

Bitter orange (Citrus aurantium) ~JUI Bitter oranges also belong to the citrus family Rutaceae. The fruit is orange-shaped, but with a rough peel and darker in colour than oranges. As with the citrons - and most of the other members of the family - the peel contains the fragrant volatile oil and the medicinally active glycosides.239 Dhahabi recommended the scent of the volatile oil of the fruit for strengthening the heart. He also recommended the use of its peel in the same ways as the 'utruj or citron peels. 240 Traditional Chinese 238 Trickey, 2003. 239 Glycosides are compounds of a sugar attached to another molecule. A wide variety occurs in plants and some, such as digitalis and rutin, have proven medicinal benefits. 240 Dhahabi, S. (~.ill .:.,~ Jo .:,r....ul ~ <lJI ~ ,;.l), 2004. medicine recommends bitter oranges as a liver tonic and in cases of respiratory dysfunction and bronchitis.

Nowadays, the fruit is used as an appetite stimulant, a digestive and a gastrointestinal tonic. It also improves microcirculation, protects blood vessel integrity, and acts as an antioxidant due to its content of bioflavonoids. Bitter orange has been used by dieters to suppress appetite and stimulate fat breakdown as the fruit raises the basal metabolic rate. 241 However, caution should be taken, for if the fruit is used in excess and over a long period of time, it can raise blood pressure, increase cardiovascular risks and over-stimulate the central nervous system. 242 The bitter flavour of the fruit has meant that it is mainly used in jam and marmalade preparation, while its oil is used as a flavouring agent. Christ's thorn (Lotus Jujube or rhamnus) J.:.:-11 Jujube (or nabq in Arabic) is the fruit produced by the lote tree, a green spiny tree belonging to buckthorn family, Rhamnaceae. Prophet Muhammad (~ ) is known to have said: «On the night that I was taken on the Night Journey, I was shown Sidrat al-Muntaha (a tree in the seventh heaven) and I saw its nabq fruits which resembled the clay jugs of Hajr (a town in Arabia).» 243 In Christian tradition, the lote tree is identified with the thorn bush, with whose branches - according to Christian belief - Jesus was crowned while he was being tortured. According to some scholars, this is the only tree considered holy by Christians, Jews and Muslims alike. 244 The tree is mentioned in the Quran: 241 BMR is the amount of energy consumed by the body while at rest. 242 Nykamp, 2004, May. 243 Al-Bukhari. 244 Dafni, Levy, & Lev, 2005. , ~ "1--iJ\ ~-;;-,, 1".'" ~ ~ //J,'J ·"' ~t'" >1// ~:::-1").._ / ,,,{\ .)~ ~ ~JU. ~ \A~ ~ ~ \ !.)~ ~ ~ 1.>..}- .uj O ~ JJJJy (\1-\'I" :r11._,_,....) ,.(~ ~~~ ',;,~; ~ -;;'~, /.ul ~ /.:" ~And indeed he [Muhammad] saw him [Jibreel or Gabriel] at a second descent [another time], near Sidrat al-Muntaha [the lote tree of the utmost boundary (beyond which none can pass)], near it is the Paradise of Abode.

When that covered the lote tree which did cover it!~ (Quran 53: 13-16) ~And those on the Right Hand, who will be those on the Right Hand? [They will be] among thomless lote trees, among 'fallJ, [banana plants] with fruits piled one above another) (Quran 56: 27-29) The fresh and the dried fruit of the plant have a pleasant, slightly acid taste. Medicinally, they are used as an astringent, a diuretic and a tonic. Bedouins use the fruit to prepare a thick paste to be baked into bread. 245 The fruits are soothing to sore throats and are used to flavour some medicines. The fruits can be eaten fresh or dried. The dried fruits are used in Chinese traditional medicine (where they are called 'red dates') to strengthen the heart and lungs, as well as to nourish the stomach and spleen and maintain normal blood pressure. 246 245 Dafni, Levy & Lev, 2005. 246 Chinese Jujube, 2001-2004. We have explored so far the first two steps of the Food Guide Pyramid; these are the most important nutrient-packed foods essential for our health.

Before proceeding further, stop for a moment and reconsider your everyday food choices. Are you eating enough fibres, whole grains and fresh vegetables, fruits and herbs? Nowadays, eating healthily is a real challenge with our lack of time, controversial nutrition information, tempting advertisings, and supermarket racks packed with convenient 'empty-calorie' foods. Still, with some time management and skill, you can supply your family with healthy and balanced yet quick and simple menus. The remaining sections of the Food Guide Pyramid are the ones giving the most flavours, aromas and texture to your plate; but remember that now we are moving up the Pyramid, so fewer servings will be required. Still, even with small amounts of proteins, dairy and fats you can get the best out of your food.

The keys are balance, optimum choice, variety and moderation. Proteins Proteins are a group of compounds made up of one or more strands of amino acids.2 47 The recommended daily servings of proteins are from two to three. Proteins are essential nutrients in the diet as they maintain body structure either within the individual cells or for the overall physical appearance. Proteins also regulate body functions through enzymes and hormone synthesis; they constitute an essential part of the body's defence mechanism through antibodies and blood clotting proteins that form immediately upon injury. Furthermore, proteins are essential for the growth of the whole organism (that is, the body).24s When meat is mentioned in Qur' an, fruits are often mentioned first. Allah (~) says: ~And We shall provide them with fruit and meat, such as they desire) (Quran 52: 22) 247 Amino acids are organic acids containing an amine group which carries a nitrogen atom. 248 Smolin & Grosvenor, 1994. ~And fruit; that they may choose, and the flesh of fowls that they desire) (Quran 56: 20-21) Some new research suggests that eating fruit before a meal that includes meat will provide the body with the enzymes needed to digest the meat. 249 Protein deficiency in developed countries 1s What counts as a serving? uncommon; on the contrary, • 60-90g cooked lean meat, we suffer from protein excess, poultry or fish • l 112 cup cooked beans or which can also be life legumes threatening, as it causes • 1 cup nuts (but watch out for dehydration and increases the high fat content) calcium loss.

Protein shifts the pH balance of the blood towards the acidic side; the body then tries to counteract this change by withdrawing calcium from the bones, thus increasing the risk of osteoporosis. Excess protein consumption also strains the kidneys and liver, which work to eliminate the excess nitrogen produced. The excess nitrogen by-products may be deposited in the joints, causing gout. Furthermore, the excessive consumption of proteins of animal origin is usually coupled with an excess intake of fats, which causes serious risks for the cardiac and circulatory systems. 250 Most proteins in our diet come from animal sources like meat, fish, poultry, eggs and milk products. Vegetable or plant sources also provide protein; however, most plant proteins do not provide the body with all the essential amino acids, nor are these delivered in the proper proportions required for protein synthesis in the human body. Allah reminds us about those who sought to replace the game bird 249 Sayyid, A.

(..1.:,-11 .k..l:-11 -¥), 2003. 250 Smolin & Grosvenor, 1994. meat that He sent to them from heaven with common vegetables from the earth: 1.:.: u ~ ~~ CT ~~ ~~ 1 t2; ~ ~ J ~J.

'J ~ ~!_;~ ~/.

Ji·~ ,. :j j~ ~1;.:;'.'J --r::: , 1/.~, '.) 4/' J~.J ,.J ~ t+(\i;;' ~ ~ ~·t.11 l. G , . r I.)"..) ;. ~ c..,,,,.. ,J. :,I - .,:..: /J ~,I (i \ : o_;.;;JI o_;_,....) ~And [remember] when you said, 'O Moosa [Moses]! We cannot endure one kind of food. So invoke Allah for us to bring forth for us of what the earth grows, its herbs, its cucumbers, its [wheat or garlic], its lentils and its onions.' He said, 'Would you exchange that which is better for that which is lower?' .. ) (Quran 2: 61) Despite its incomplete proteins, a vegetarian diet can meet your body's protein needs by what we call 'protein complementation'. This is a technique of combining different vegetarian protein source - preferably in the same meal - in order to improve the quality of the diet as a whole. For example, the combination of legumes Common protein complementation and grains or legumes and • Beans and rice nuts or seeds provides the • Beans and com salad body with the needed • Beans with whole grain bread essential amino acids. 251 • Rice and lentils or peas • Peanut butter and bread • Hummus (chickpeas & sesame seeds) • Tofu and nut stir-fries 251 Smolin & Grosvenor, 1994.

Meat and Poultry Animal proteins are considered high quality proteins: they provide the essential amino acids in a ratio closer to that needed by the human body. If we refer back to the Food Guide Pyramid, we will find the protein group in the upper section of the pyramid. This indicates that this group should constitute a relatively small proportion of the daily intake. The two to three servings recommended are more than enough to meet the body's needs. It was narrated that 'Ali ibn Abi Talib C;@k,) said: "If one eats meat forty days in a row his heart will become -hard." 252 This observation made so many centuries ago has now become common knowledge: too much red meat in the diet leads to heart disease. Moreover, a hadith related by 'A'ishah (~) states: «We the family of Muhammad(~) used to spend (a whole month) in which we did not (need to) kindle a fire as (we had nothing to cook) we had only dates and water.» 253 In another narration, she said, «We used to look at three new moons ... » In other words, between one and two months would pass in which they ate no meat.

The Prophet (~) said: «Beware of meat, as it has ferocity like that ofwine.» 254 He(~) also said: «Drink cow's milk as it is healing, while its meat carries disease.» 255 Meat tends to be fatty, so we should always try to select the lean red part, and meat products such 252 Dhahabi, S. (($.".i..ll .:i~ i:.r. c1-..lll ~ ..UI ~ ':ii), 2004. 253 Muslim. • 254 A hadith with a chain that stops at 'Umar, narrated by Imam Malik. 255 I:Iakim (a sound hadith according to Albani). as sausages, cold cuts and burgers should avoided or eaten only occasionally. On the positive side, red What does meat provide? meat is a major source of iron. Iron • Amino acids is a vital constituent in two types of • Niacin (83) proteins: haemoglobin, which • Vitamin B6 carries oxygen in the blood, and • Vitamin B 12 myoglobin, which stores oxygen in • Zinc and selenium the muscles. Meat products contain • Iron the iron in a form called haem iron which is readily absorbed by the body; it even improves the absorption of non-haem iron from plant origin. 256 That is why red meats are recommended in the diets of anaemic people. Meat also provides two minerals essential for the correct development of sperm: zinc and selenium.

For this reason, meat was traditionally believed to improve male fertility. Zinc is involved in the development of sex organs, where it promotes cell reproduction, tissue growth and repair. 257 It is also involved in the functioning of different essential enzymes. Selenium is a strong antioxidant; it protects the sperm from free radical damage, increases the number and mobility of viable sperm, 258 aids cell growth and boosts immunity. 259 Meat is a very good source of vitamin B 12, which is essential in the preservation of nerve cells. The high content of B vitamins in general means that meat helps in the maintenance of the nervous 256 Sources of iron from plants inc!ude cereals, beans and dark green leafy vegetables. 257 Duyff, 2002. 258 Haas, 2006. 259 Duyff, 2002. system. lbn al-Qayyim noted that 'Ali ibn Abi Talib (~) was reported to have said: "Eat meat, because it makes the skin colour lighter, the stomach firmer and the behaviour better. Whoever refrains from eating meat for forty days will acquire bad behaviour. " 260 Again, remember that too much of anything can be harmful - more about the effect of red meat on the nervous system will be discussed in Chapter Three of this book.

According to lbn al-Qayyim, the mutton the Prophet liked best came from the front part, which is closer to the head. In Bukhari and Muslim, it was reported that the Prophet(~) used to like eating the mutton that comes from the shoulder. 261 One of the Prophet's (~ ) favourite dishes was thareed which is a meat and bread dish. He said: «The virtue of 'A'ishah as compared to other women is like the virtue of thareed as compared to all other dishes.» 262 Furthermore Allah tells us how Prophet lbraheem (~ ) honoured his guests with a roasted calf as a superior gesture of generosity: ~ ... And he hastened to entertain them with a roasted ca!O (Quran 11 : 69) «It was reported by Anas that they hunted a rabbit and Talha sent its hip to the Prophet (~ ) who accepted it.»263 Rabbit meat provides the same nutrients as red meat except that it is an even better source of selenium. 260 Jauziyah, 2003. 261 Ibid. 262 Al-Bukhari, Muslim, Tirmidhi, Nasa'i, Ibn Majah and AJ:imed. 263 Bukhari and Muslim. Poultry Poultry is also an excellent source of protein and is easier to digest than red meat. In general, the meat from poultry does not contain as much iron, zinc, vitamin B 12 and selenium.

It is a good source of magnesium and vitamin B6 , but the nutritional values of poultry and game birds vary greatly. Pheasant, for example, is rich in iron, B2 , B6 and B 12 vitamins. Turkey meat contains much more iron in the dark meat (leg, or drumstick and thigh) than in the light meat (breast). 264 Poultry meat is usually lower in fat content than red meat; 265 this is the reason that weight-loss diets usually recommend poultry (after the removal of the skin) rather than red meat. Quails in particular are mentioned in the Qur' an as a gift from Allah to the children of Israel: ~ ... And We sent down on you Manna and quails, [saying], 'Eat of the good lawful things We have provided for you .. .'~ (Quran 2: 57) Quails are a rich source of protein and niacin (vitamin B 3); they are also a good source of vitamins B 1 and B2 • All poultry and 264 Ursell, 2000. 265 Duyff, 2002. game birds are a good source of the amino acid tyrosine, which is used by the brain to synthesize dopamine and noradrenaline. Both neurotransmitters have the ability to enhance mental concentration and alertness.

Turkey is rich in the amino acid tryptophan which is used by the body to synthesize serotonin, a neurotransmitter that works to elevate one's mood (giving a person a feeling of wellbeing), and aids in appetite control. 266 So, a light lunch or a snack during break time consisting of lean turkey or chicken breast can boost your morale and mental ability for the rest of the working day. Fish The Prophet (~) said: «We are allowed two dead animals and two bloods: fish and locust; and liver and spleen.» 267 When Allah mentions fish as food in the Qur' an, He calls it 'tender meat': ., ~® ,t •.• ~., ( \ i : J.>-:-11 ".Jr") ~And He it is Who has subjected the sea [to you], that you eat from it fresh tender meat [fish] .. ) (Quran 16: 14) ., ~., ( .. And from them both you eat fresh tender meat [fish]..) (Quran 35: 12) 266 Ursell, 2000. 267 AJ:imed and Ibn Majah (a sound hadith according to Albani). Although the many types of fish differ greatly in their nutrient contents, in general, all fish are a good source of protein and low in saturated fats. Nutrition specialists advise eating the oily type of fish (which might be what is meant by 'tender' fish meat) like salmon, tuna, sardines, mackerel, anchovies, herrings, kippers and trout. These fish are rich in omega-3 fatty acids.

These are essential fats that cannot be synthesized (produced) by the body and have to be supplied in the diet. Consumption of these fats is linked to low rates of heart disease, as they lower the risk of blood clotting and atherosclerosis. They are also needed for skin and tissue health, the healing of wounds, the regulation of inflammatory and allergic responses and for the health of the nervous system. Consuming oily fish helps to build strong healthy bones as it is one of the best sources of vitamin D, 268 which is needed for the proper absorption of calcium. In addition, canned oily fish, when eaten with their soft bones, are considered an excellent source of calcium269 . liver and spleen Remember that the Prophet (~) said: «We are allowed two dead animals and two bloods: fish and locust; and liver and spleen.» Liverwhether of calf, ox, lamb, chicken, duck or goose - is a very rich source of iron and vitamins A, D, and B vitamins; it is also a good source of protein, zinc, copper, and selenium. Fish liver - especially cod and halibut liver - is also a very good source of both vitamin A and D.

Although it is a food from animal origin, liver is a good source of vitamin Caswell. This makes liver a very good choice for anaemic people and for growing children; however, it has to be consumed in moderation due to its high cholesterol content. 268 Smolin & Grosvenor, 1994. 269 Duyff, 2002. Liver is high in saturated fats and cholesterol and its vitamin A content is high enough to pose a possible teratogenic 270 hazard in pregnant women if large amounts are eaten on a regular basis. In other words, pregnant women and people with high blood cholesterol or with a history of heart problems should cut down on their liver consumption. The organs, m general, are a very good source of phospholipids, which are needed for healthy brain neurons and receptor cells. In addition, some recent studies suggest that they have a positive effect on memory and brain performance.

Calf spleen, for one, is a very good source of iron, vitamin B2 , niacin and vitamin C and a good source of vitamin A. Plant-source proteins This class of proteins comes from different plant sources: •!• Pulses and legumes (chickpeas, peas, lentils, peanuts, and various beans) •!• Whole grains (wheat, rice, quinoa, barley ... ) •!• Nuts (walnuts, almonds, hazelnuts ... ) •!• Seeds (flax, sesame, pumpkin, dill, anise, fennel...) The advantages of this second sub-group of proteins are that they are lower in saturated fats and they are high in fibre. In addition, they constitute a rich source of minerals such as calcium, zinc and iron. Beans offer a range of disease-fighting phytonutrients like the isoflavones in chickpeas and carotenes in red lentils. Soya beans, 27 ° Causing malformation of an embryo. chickpeas and lentils contain phytoestrogens which provide a wide range of health benefits to the heart, breasts and prostate271 . They also help to reduce premenstrual and menopausal symptoms such as, mood swings, water retention and hot flushes and protect from oestrogen-dependent cancers.

Seeds are rich in unsaturated fats - the essential fatty acids; they are also good sources of calcium, zinc and vitamin E. Sesame seeds and pumpkin seeds are particularly good sources of iron. Flax and pumpkin seeds supply the essential omega-3 fatty acids which protect against heart diseases and arteriosclerosis. 272 Try to avoid seeds with too much added salt, and note that their benefit is greatly reduced when roasted or cooked; they can be added to stir-fries at the last minute to preserve their nutritional value. Nuts, a very healthy snack for kids, contain much of the same nutrients that seeds do. They are rich in iron, calcium and vitamin E. Pecans, peanuts and cashew nuts are excellent sources of zinc, which make them valuable for boosting the immune system and increasing male fertility.

Almonds, peanuts, walnuts, hazelnuts and cashews are also useful in fighting heart disease and in controlling high blood cholesterol. 273 271 Ursell, 2000. 272 Ibid. 273 Ibid. Milk and dairy products Humans have known milk for thousands of years since they What does milk provide? domesticated grazing animals. • Amino acids Milk usually comes from goats, • Calcium & phosphorus sheep and cows, although camel • Vitamins B2, 83 & B12 milk and even mare's milk are • Vitamins A & D produced commercially in some • Potassium parts of the world. In addition to '--------------------" milk, there is a wide variety of dairy products sold in local supermarkets, such as the different types of cheese, yogurt, curd, buttermilk and other processed forms that are common around the globe. Milk is the most beneficial drink for the body due to its valuable nutritional contents and closeness to the nature of the body. It is narrated that: «On the night of Isrfi' 274 the Messenger of Allah (~) was given two cups: one containing milk and the other wine. The Prophet looked at them, then chose the milk.

Gabriel said, "Thank Allah Who has led you to what is natural, if you had taken the wine, your followers would have gone astray. "» 275 Prophet Muhammad (~) taught us: «Whoever Allah gives food let him supplicate, "O Allah! Bless it for us and grant us what is better." And whoever Allah grants some milk let him say, "O Allah! Bless it for us and grant us more of it," for I do not know of a more complete food or drink than milk.» 276 274 The night of Isra' and Mi'raj is the night of the Prophet's journey from Makkah to Jerusalem and then to the heavens. 275 Bukhari and Muslim. 276 Tirmidhi and Abu Dawood (a good hadith). The Prophet (~ ) also used to eat cheese: «The Prophet brought some cheese in Tabook; he asked for a knife, said, "In the Name of Allah, and cut it."» 277 It ts recommended to consume two to three servings of - - - -- - -- -- - ~ dairy products per day. According to the American Dietetic What counts as a serving?

Association (ADA), milk, yogurt • 1 cup of milk or yogurt and cheese are our body's best • 45g natural cheese source of calcium and riboflavin • 60g processed cheese (vitamin B 2 ); they are also good • 1 cup cottage cheese sources of protein, phosphorus, • 112 cup ricotta cheese potassium, magnesium, zinc, • 1/3 cup milk powder 278 vitamin A and vitamin D. Milk is also mentioned in the Quran: (11 :~I,_;_,.....) ~And verily, in the cattle there is a lesson for you. We give you to drink of that which is in their bellies, from between excretions and blood, pure milk; palatable to the drinkers) (Quran 16: 66) Allah, the Exalted, the Almighty, also says while describing Paradise: 277 Muslim and Abu Dawood. 278 Duyff, 2002. ~The description of Paradise which the God-fearing [pious] have been promised is that in it are rivers of water the taste and smell of which are not changed; rivers of milk of which the taste never changes .. ) (Qur 'an 47: 15) In our supermarkets today we find a wide variety of dairy products, whether skimmed, fatfree or full-cream. As a general rule, dairy food with less fat usually tends to contain less cholesterol while the actual content of other nutrients - minerals, vitamins and protein - remain almost the same. Personally, I use full cream milk unless I am trying to lose weight. I always seek the more natural form of food: the fewer human-induced changes, the better it is.

Our knowledge concerning nutrients is in a continuous evolution, we definitely are in no position to fool with Allah's perfect creation. Some useful information: •!• When buying cow's milk and other dairy products like cheese from cow's milk, try to choose certified organic milk obtained from organically fed, free-range cows. Oestrogens and antibiotics used in cattle feed and the oestrogen-like compounds resulting as byproducts from pesticide use tend to concentrate in animal fat and milk products; these are linked to many health problems like premature puberty and breast, ovarian, and endometrial cancer in women as well as gynecomastia (abnormally large mammary glands in males) and male infertility. •:• Some dairy products do not belong under this section of the pyramid because they have a high fat content, like butter, cream, ice cream, cream cheese and sour cream. These usually contain very small amounts of vitamins and minerals, but a lot of fat and cholesterol, so they belong to the uppermost tip of the pyramid along with the food that should be eaten sparingly. •:• Flavoured milk delivers the same nutrients with an addition of about 60 calories per cup from sweeteners, fruit flavoured syrup or chocolate that has been added.279 •:• Caffeine is known to slightly increase calcium loss through urine, but the amount lost is not much, so to boost your calcium intake you can have your coffee with plenty of milk. 280 •:• Some fad diets encourage the substitution of dairy products with calcium supplements and calcium fortified foods . Although they may fill the calcium gap (calcium is not easily available from most other sources), they do not supply all the health-promoting substances and valuable nutrients (mentioned above) found in dairy products. In addition, dairy products contain substances with potential functional benefits including conjugated linoleic acid (CLA), which may provide protection from some cancers and other health conditions. 281 •:• Also, be aware that you may be getting too much calcium if you regularly consume calcium supplements and fortified foods and drinks; this 'calcium overdose' subjects your body to the risk of iron 279 Duyff, 2002. 280 Ibid. 281 Ibid. and zinc deficiency due to absorption limitation.

The consumption of real milk and dairy products does not cause this calcium overload. Buttermilk Buttermilk is the liquid with a slightly sour taste that is left over after producing butter from full-cream milk by the churning process, hence came its name. This production method, though, is no longer used for the commercial preparation of buttermilk; the latter is produced by the action of souring agents (lactic acid bacteria) causing the fermentation which results in the characteristic sour taste of the milk. During the fermentation process, a good proportion of the lactose in the milk is turned into lactic acid. This, according to some opinions, is the reason why buttermilk is more digestible by lactose intolerant individuals. 282 There is no butter, per se, in buttermilk; it is actually lower in fat than ordinary milk. Natural buttermilk is produced from the whey left after the butter is churned so it contains less fat than the original milk.

Today, most buttermilk is made using the bacterial fermentation process starting out with fat-free or low-fat milk. A cup of buttermilk (240 ml) provides 100 calories along with 285 mg of calcium, and only 2 grams of fat and 10 mg of cholesterol. In comparison, a cup of whole milk contains 150 calories, 290 mg of calcium and 8 grams of fat, with 35 mg of cholesterol. 283 Buttermilk and yogurt with their live bacterial culture are considered probiotics.2 84 According to the ADA, probiotics may help keep the immune system healthy and reduce the risk of some health problems such as high cholesterol levels and some types of 282 Fankhauser, 1998. 283 Duyff, 2002. 284 Probiotics are active bacterial cultures that help reintroduce or 'charge' healthy intestinal bacteria (microflora). cancer. 285 People with digestion problems are often advised to drink buttermilk rather than milk, as it is more quickly digested. For those watching their caloric and/or fat intake, using buttermilk instead of butter or sour cream gives them both the butter flavour and the characteristic taste of sour cream with much fewer calories. Buttermilk is excellent in baked goods, in soups and in salad dressings. It imparts a rich, hearty flavour with fewer calories than milk or cream.

Fats and sweets Fats and sweets occur at the tip of the pyramid to indicate that they should be eaten sparingly. The food in this group supplies mostly calories and very few nutrients. Sweets Contrary to what is popularly believed, other than their role in tooth deterioration, studies have not linked sugars to any other health concern. Sugar itself is not a villain as claimed by many fad diets; however, we need to be aware of the different forms of sugar that we consume and how these affect our bodies. Sugars consumed daily are either naturally occurring in food, like milk, fruits, and vegetables, or are added to the food during processing. A very high proportion of sugars come from commercial food processing where they are added to almost every product to add flavour, give bulk, and improve consistency or texture.

Pay close attention to the amount of hidden sugars in your diet. It is estimated that, if we rely mainly on 285 Duyff, 2002. convenience foods and packaged goods, we will be consuming about 320 calories daily from processed sugars. 286 The closer the sugar is to its natural state, the better. Simple refined sugars tend to have a high glycemic index 287 (GI). Food that has a high GI means that when consumed it tends to cause a sudden increase in the BSL, thus inducing a rapid release of insulin from the pancreas. If this process is repeated frequently, the pancreas gets exhausted causing a myriad of health problems ranging from obesity and insulin resistance to diabetes. 288 Even the consumption of natural sweeteners such as honey, maple syrup, date sugar, and molasses should be moderate. Although they have many health benefits, they still have a high GI causing a rapid rise in BSL, a quick mood and energy boost, followed by a sudden drop, irritability and depression.

Try to aim for naturally occurring, whole, unrefined sugars, but remember that there is always room for variation; so if you fancy some sweets or simple sugars now and then, it is okay, but you can do yourself much good by consuming along with it some protein or fatcontaining food to slow down and stabilize the rise in your BSL. 289 General guidelines for fats & sweets: • Use vegetable oils for cooking instead of butter or ghee • Avoid fried food • Avoid commercially available salad dressing Prepare your own or use olive oil, lemon juice and herbs instead • Go easy on processed spreads, icings and toppings • Reduce consumption of cream cheeses, creams, butter and ghee • Limit your intake of soft drinks, ice cream, sweets and candies • Reduce your sugar intake - especially white processed sugars 286 Haas, 2006. 287 A ranking system devised to describe the effect of consumed sugars or carbohydrates on the blood sugar level (BSL). 288 Haas, 2006. 289 Haas, 2006 Note for parents: Read the label very carefully before giving any processed food to your child. Beware that sugars are addictive, and that more and more studies are showing their link to problems in behavioural and physical development in children. Limit your child's access to television commercials advertising sugar cereals and junk food which basically brainwash children into wanting that kind of food. Health problems such as obesity, insulin-resistance and diabetes result from a complex interaction of genetic make-up, personality, emotional state and social environment, sedentary lifestyle, poor nutritional choices and excessive calorie intake. Glucose is essential to the body and brain normal functions; it is converted to fats only if we consume more calories than our body needs. Thus, the main problem with this group of food is that it supplies almost no nutrients, only empty calories.

Refined sugar was not commonly used and remained very expensive until around the 1500s when it was first mass produced using slave labour. It did not take long for this new product to replace honey and other natural sweeteners in the European diet and food industry, and from Europe it spread to the rest of the world. Honey, on the other hand, has been used as a sweetener for ages. Ancient drawings dating back to the Stone Age showed the collection and use of honey by our ancestors. Ancient Egyptian papyri and Greek manuscripts indicated the widespread use of honey as sweetener over 3000 years ago, and this remained the case in the Western world until the colonial era. 290 It was reported by his wife 'A'ishah (~ ) that Prophet Muhammad (~ ) loved sweets and honey. 291 He (~ ) also once prepared for his Companions a sweet dessert: «He (~ ) asked for a pot in which he put some flour, ghee292 and honey; he then ordered for it to be cooked and ate with his Companions, saying, "This is called Khabees in Persia." »293 Honey holds a special place in our Islamic tradition; it is mentioned in the Qur' an as a healing for humans: t-§ ~; .w ,~;i', .~ ~ Ii 6j '[~, ,., , ~ '"'~1 U".: , Y ~(.1 , ~(,; ,--:-. t~ r >;:;_ ... r}., . ':.r" ~~ ~ &-· (i'\ :j.>..'JI ._,~) ~® ~_;J:;;,_ !~ ~-..

There comes forth from their bellies, a drink of varying colour wherein is healing for people. Verily, in this is indeed a sign for people who think) (Quran 16: 69) Prophet Muhammad (~ ) was said to have regularly started his day with a spoonful of honey dissolved in half a cup of water. 294 J. Scrivner, from the British School of Complementary Therapy, recommends drinking one teaspoonful of honey dissolved 290 Duyff, 2002. 29 1 Al-Bukhari, Muslim, Abu Dawood, Tirmidhi and lbn Majah. 292 Ghee is clarified butter obtained by heating the butter to remove milk solids for it to withstand higher cooking temperatures and have a longer shelf life. 293 ijakim (who graded it as sound) and Bayhaqi. 294 Sayyid, A. (..l::---ll .la....l:]1 -1.f'), 2002. in a cup of warm water in the morning as kidney tonic (this mixture is to increase the detoxifying power of the kidneys). 295 «A man came to the Prophet (~) and said: "My brother is complaining about his stomach (he has diarrhoea)." The Prophet said, "Give him some honey to drink." The man left and came back later saying, "I have given him some honey but it did not help, or in other words, 'it made his diarrhoea worse'." The Prophet (~) told him again, "Give him some honey to drink." The man repeated this twice or three times and each time the Prophet (~) gave the same answer. The third or fourth time, the Prophet (~) said, "Allah has spoken the truth while your brother's stomach has lied." It was reported that the man's brother was finally cured.» 296 The use of honey in treatment of ailments dates back thousands of years. In Chinese medicine, honey is used to detoxify the liver, ease pain, and treat hypertension, stomach ulcers and sore throat. 297 Honey has also been traditionally used in the treatment of cough and various intestinal disorders and was applied locally to minor bums and .skin injuries.

Until recently, many nutrition books referred to honey as an empty calorie carbohydrate. They considered it as a mere mixture of sugars; but current research indicates that this is mistaken. Here are some benefits of honey as discovered by the latest scientific research: •!• The consumption of honey is beneficial in lowering the risk of heart disease. It lowers C-reactive protein (usually associated with high risk of atherosclerosis). 298 295 Scrivner, 2003. 296 Bukhari and Muslim. 297 Ursell, 2000. 298 Waili, 2004. •!• Honey has a lower impact on blood glucose, insulin, and lipid levels compared to glucose or sugar syrups particularly in diabetics and/or people who have high levels of fat in the blood. 299 •!• Natural honey works as an anti-inflammatory by lowering concentrations of prostaglandin in plasma. 300 •!• Folklore and anecdotal evidence suggest that honey can prevent and/or provide relief from allergies. In a recent study, researchers found that regular honey consumption results in a statistically significant lowering of allergy symptoms - particularly those symptoms that affect the eyes. 301 •!• Phenolic compounds in honey increase the antioxidant activity of human plasma and raise the body's defences against oxidative stress. Research suggests that the substitution of honey for other sweeteners can result in an enhanced antioxidant defence system. 302 •!• Some studies show that honey is, in some cases, a more powerful antibacterial agent than antibiotics. 303 Furthermore, because of its antimicrobial properties, honey has the potential to combat mouth infections and holds promise for the treatment of periodontal and gum disease, mouth ulcers, and other diseases of the mouth. 304 •!• Honey enhances the growth of human intestinal bifidobacteria and promotes their production of lactic and acetic acid.

That is why honey may be considered as a prebiotic 305 . 306 These bacteria help keep the 299 Waili, 2004, 300 O'Connell, 2005; Waili & Boni, 2003, 301 McGuire, 1999; Rajan et al., 2002, 302 Busserolles, et al., 2002; Gross, 2004; Schramm et al., 2003, 303 Mercan, et al., 2007, 304 Molan, 2001, 305 Sanz, et al., 2005, 306 Prebiotics are substances in food that promote the growth of normal healthful bacteria naturally existing in the human colon. immune system healthy and reduce the risk of some health problems such as high cholesterol levels and some types of cancer. They also aid in reducing the symptoms of lactose intolerance and shorten the duration of diarrhoea. Hence, honey is an ideal sweetener for fermented dairy products like yogurt and buttermilk. 307 •!• Recent research suggests the effectiveness of honey as antibacterial agent against Helicobacter pylori, the cause of stomach ulcers. 308 •!• The benefits of honey extend from its oral use to its valuable antimicrobial actions when applied locally. 309 Studies show that honey is effective in the treatment of wounds colonized by antibiotic-resistant bacteria and in infected post-surgical wounds which do not respond to conventional systemic and local antibiotic treatment. Furthermore, honey demonstrates potent antifungal activity. 310 Other beneficial by-products of bees: Honey is not the only healing agent obtained from bees. Bees are the unique source of: bee pollen, propolis and royal jelly: