5 Halal Superfoods Mentioned In The Quran

Safiya Rahman

July 12, 2023
Muslim woman enjoying the benefits of healthy foods like honey, olives, pomegranate, fig and grapes

Did you know that certain superfoods are specifically mentioned in the Quran and Hadith of the Prophet (peace be upon him)? That's right, these superfoods were not only consumed hundreds of years ago, but still have significance (and huge benefit) in today's world.

As Muslims, we can look towards our faith, Islam, in order to teach us not only how to live life in remembrance of Allah, but also give us insight into how best to achieve success in this life and the hereafter.

Some of this insight focuses on nourishment, and in particular, natural foods that have known beneficial properties. We've chosen not to include dates as they are one of the most recognised and understood superfoods mentioned in the Quran. Let's delve in.

1. Honey 🍯

“And thy Lord has inspired the bee, saying, ‘Make thou houses in the hills and in the trees and in the trellises which they build. Then eat of every kind of fruit, and follow the ways of thy Lord that have been made easy for thee.’ There comes forth from their bellies a drink of varying hues. Therein is cure for men. Surely, in that is a Sign for a people who reflect.” (Surah al-Nahl, the Chapter of the Bee, verses 69-70)

Allah (SWT) mentions the rich goodness of honey in the Quran (Surah An-Nahl 16:69). Honey is a halal superfood packed with antioxidants, enzymes, vitamins, and minerals. Its antimicrobial properties promote healing, boost immunity, and provide natural energy. It's often enjoyed as a sweetener, added to beverages like tea, spread onto bread, used in recipes, or can even be used to preserve meat.

In recent studies, honey has even been shown to help prevent memory disorders and can promote wound healing.

2. Olives 🫒

By the fig and the olive (95:1)

In Surah At-Tin, Allah refers to the blessed land that produces olives (At-Tin 95:1) and specifically mentions them by name in the first verse. Olives are a nutritious halal superfood rich in healthy fats, antioxidants, and vitamins. They support heart health, reduce inflammation, and provide a range of other benefits.

Olives can be pressed into olive oil and is widely enjoyed in Mediterranean cuisine, which incidentally has the lowest rates of cancer. Recent studies show that olive's may have anti-carcinogenic properties.

3. Pomegranate 🍅

“And He it is who causes gardens to grow, [both] trellised and untrellised, and palm trees and crops of different [kinds of] food and olives and pomegranates, similar and dissimilar." (Surah Al-Anaam, Chaper 6, verse 141)

In Surah Ar-Rahman, Allah describes the rewards in Paradise, including pomegranates. Pomegranates are a halal superfood packed with antioxidants, vitamins, and minerals. They support heart health, enhance digestion, and boost the immune system.

Pomegranate is a delicious fruit and the juicy seeds are frequently enjoyed in desserts, pressed into juice, or incorporated into salads.

Muslim woman going for a run after consuming superfoods

4. Fig 🥭

“By the fig and the olive; By Mount Sinai; By this City of Security (Makkah)” (95:1) 

Allah mentions the fig in Surah At-Tin as one of the fruits from the blessed land. Figs are a halal superfood rich in fiber, vitamins, and minerals. They support digestion, aid in weight management, and provide natural sweetness.

Figs have a multitude of other benefits as they are rich in magnesium as well as potassium, thus contributing to improved sleep. They also contain a relatively high amount of vitamins A, B and C and have a low calorie count, making them perfect for maintaining weight.

Figs can be eaten when dried or enjoyed as fruit or prepared in a salad.

5. Grapes 🍇

“With it He causes to grow for you the crops, the olives, the date-palms, 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]

Allah mentions the creation of grapes in Surah An-Nahl and their role in producing various drinks. Grapes are a halal superfood rich in antioxidants, vitamins, and minerals. They support heart health, boost immunity, and provide natural hydration, although Muslims need to be careful for fermented grapes which produce alcohol, a substance which is forbidden in Islam.

Most importantly, grapes also provide a source of potassium which can help blood pressure and are known to aid in bone health and general wellness, as they are rich in vitamins B, C and K.

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