Sattvik foods for Navratri: Health benefits of makhana, sabudana, singhara and more

Health benefits of makhana: It is known for its cardioprotective properties and helps in managing blood pressure due to its low sodium and high potassium content (Image: Canva)

Navratri, the nine-day festival of devotion and fasting, is marked as both spiritual cleansing and nourishing the body with sattvik foods. Sattvik foods, often chosen for fasting, are pure, simple, and unprocessed, making them ideal for detoxification while promoting calmness and clarity of mind. During Navratri, many people turn to foods like makhana, sabudana, sama chawal, and a variety of flours like singhara and kuttu, which have been passed down through generations for their nutritional benefits. These foods are easy to digest, rich in nutrients, and provide sustained energy throughout the day.

Here’s a look at some traditional Navratri foods and their nutrients, allow you to maintain energy, mental clarity, and good health:

• Makhana: Makhana, also known as fox nuts, is a popular choice during fasting. These small puffed seeds are rich in antioxidants, particularly kaempferol, which has anti-inflammatory properties. Additionally, makhana is a good source of protein and fibre, helping keep hunger at bay.  According to studies published on PubMed, makhana is known for its cardioprotective properties and may help in managing blood pressure due to its low sodium and high potassium content.

• Sabudana: Sabudana (tapioca pearls) is a go-to ingredient during Navratri because of its high carbohydrate content, which provides quick energy. This food is gentle on the digestive system and is often paired with peanuts, offering a balance of proteins and fats. Sabudana is known  for its easy digestibility, making it ideal for people with gastrointestinal sensitivity or those recovering from illness.

• Sama chawal: Sama chawal, also known as barnyard millet, is a nutrient-dense alternative to rice. It is rich in fibre, minerals like iron and magnesium, and provides a slow release of energy, keeping you full for longer. This millet is gluten-free and helps in managing blood sugar levels due to its low glycemic index.Research suggests that barnyard millet is beneficial for weight management and controlling cholesterol levels.

• Singhara atta: Singhara atta (water chestnut flour) is a powerhouse of nutrition, offering vitamins B and E, minerals like iron, and high levels of antioxidants. This gluten-free flour is often used to make puris and rotis during fasting. Water chestnut flour is particularly beneficial for heart health due to its antioxidant and anti-inflammatory properties.

• Kuttu atta: Kuttu atta (buckwheat flour) is a highly nutritious fasting ingredient, rich in protein, fibre, and essential minerals like magnesium and phosphorus. It is also an excellent source of antioxidants, which help in reducing inflammation. Buckwheat is beneficial for improving heart health and regulating blood sugar levels, making it an ideal ingredient for fasting.

• Rajgira atta: Rajgira (amaranth) flour is one of the most nutritious grains available, high in protein, calcium, and essential amino acids like lysine. It is gluten-free and easy to digest, making it an excellent choice for fasting. Amaranth is said to have anti-hypertensive and cholesterol-lowering properties, making it heart-healthy.