📖 1. Dates (Tamar) – A Source of Instant Energy

Quranic Reference:
*”And shake toward you the trunk of the palm tree; it will drop upon you ripe, fresh dates.”*
(Surah Maryam 19:25)

Health Benefits: Dates are rich in natural sugars, fiber, potassium, and antioxidants. They boost energy and improve digestion.

🍯 2. Honey (Asal) – A Natural Healing Remedy

Quranic Reference:
*”There emerges from their bellies a drink, varying in colors, in which there is healing for people.”*
(Surah An-Nahl 16:69)

Health Benefits: Honey is a natural antibacterial, strengthens the immune system, and aids digestion.

🍇 3. Grapes (Inab) – Heart-Healthy & Nutrient-Rich

Quranic Reference:
*”And We produce gardens of grapevines…”*
(Surah An-Nahl 16:11)

Health Benefits: Grapes contain antioxidants, vitamins C and K, and support heart health and brain function.

🌾 4. Olives (Zaytoun) – A Symbol of Health & Purity

Quranic Reference:
*”By the fig and the olive.”*
(Surah At-Tin 95:1)

Health Benefits: Olives and olive oil are rich in healthy fats, protect the heart, and have anti-inflammatory properties.

🍞 5. Barley (Sha’ir) – A Sunnah Superfood

Quranic Reference:
*”And We sent down blessed rain from the sky and made grow thereby gardens and grain from the harvest.”*
(Surah Qaf 50:9)

Health Benefits: Barley is high in fiber, supports digestion, and helps regulate blood sugar levels.

🍌 6. Bananas (Mawz) – A Nutrient-Dense Fruit

Quranic Reference:
*”Among thornless lote trees, and among banana trees with layers (of fruit).”*
(Surah Al-Waqi’ah 56:28-29)

Health Benefits: Bananas are rich in potassium, fiber, and vitamins B6 and C, promoting heart and digestive health.

🥛 7. Milk (Laban) – A Divine Drink

Quranic Reference:
*”Rivers of milk, the taste of which never changes.”*
(Surah Muhammad 47:15)

Health Benefits: Milk is an excellent source of calcium, protein, and vitamin D, supporting bone and muscle health.

🥒 8. Cucumber (Khiar) – Cooling & Hydrating

Quranic Reference:
*”And (recall) when you said, ‘O Moses, we can never endure one (kind of) food. So, call upon your Lord to bring forth for us from the earth its herbs, cucumbers, garlic, lentils, and onions.’”*
(Surah Al-Baqarah 2:61)

Health Benefits: Cucumbers are hydrating, support skin health, and aid digestion.

🌰 9. Pomegranate (Rumman) – A Super Antioxidant

Quranic Reference:
*”And We brought forth for you from it gardens of palm trees and grapevines, in which for you are abundant fruits and from which you eat, and a tree (olive) that emerges from Mount Sinai that produces oil and food for those who eat. And (also) trees of pomegranates, similar yet varied.”*
(Surah Al-An’am 6:99)

Health Benefits: Pomegranates are high in antioxidants, protect the heart, and boost the immune system.

🥬 10. Lentils (Adas) – A Source of Plant-Based Protein

Quranic Reference:
*”And (recall) when you said, ‘O Moses, we can never endure one (kind of) food. So, call upon your Lord to bring forth for us from the earth its herbs, cucumbers, garlic, lentils, and onions.’”*
(Surah Al-Baqarah 2:61)

Health Benefits: Lentils are rich in protein, fiber, and iron, supporting muscle growth and digestion.

Conclusion: Quranic Guidance on Nutrition

The Quran promotes a **balanced, nutritious diet** that includes fruits, vegetables, grains, and dairy. Each food mentioned has significant health benefits, proving that **Islamic dietary teachings align with modern nutritional science.**