Makhana : A Light, Nutritious and Energy-Rich Food Ideal for Navratri Fasting

New Delhi

As the festival of Navratri continues across India, many devotees are observing fasts as part of their spiritual practices. While some people keep fasts on the first day (Pratipada) and on Ashtami, others observe fasting throughout all nine days to worship Goddess Durga. During this period, maintaining a healthy and balanced diet becomes essential, and according to Ayurveda, Makhana is considered one of the best foods for fasting.

Makhana is regarded as a pure and sattvic food that is light, easy to digest and rich in nutrients. It helps keep the body energized during fasting while maintaining mental calmness and physical balance. Due to its nutritional value and simplicity, it is widely included in fasting diets.

According to the Uttar Pradesh Cultural Department, the essence of fasting lies in maintaining a balance between faith, discipline and health. Consuming makhana during fasting helps support this balance by providing essential nutrients.

Makhana is packed with important nutrients such as calories, protein, carbohydrates and fiber, along with minerals like calcium, magnesium, potassium, phosphorus and iron. It also contains very low fat, making it a healthy dietary option during fasting.

Experts note that makhana provides sustained energy because of its protein and carbohydrate content, helping reduce fatigue, weakness and hunger during long fasting hours. It is also beneficial for digestion due to its high fiber content, which supports gut health and helps prevent constipation.

Additionally, makhana has a low glycemic index, making it suitable for people managing Diabetes, as it helps maintain stable blood sugar levels during fasting.

The food is also beneficial for heart and bone health. Potassium and magnesium help regulate blood pressure, while calcium strengthens bones. Its antioxidants help boost immunity, reduce inflammation and support healthy skin. Because it is low in calories and high in fiber, makhana can also help with weight management, even during fasting periods.

Makhana can be consumed in several ways during fasting, including roasting it in ghee, preparing a sweet kheer with milk, or simply eating it as a light snack.

 

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