Makar
sankranti is a festival dedicated to the Sun God. It falls in January and is
the beginning of the Sun’s journey into the Makar (Capricorn) sign. It is
celebrated all over India and is known by various names such as lohri, bihu,
pongal, etc. It celebrates the harvest season and as is the case with all
celebrations, food forms a central part of it!
The
beauty of this festival is that it is celebrated with food that has various
benefits in the winter season. Some of these super foods include-
1.
Til-also known as gingelly seeds. These are basically oil
seeds which provide 563 kilocalories, 18.3 gm protein, 43.3 gm fat per 100 gm
of seeds. They are rich in various B complex vitamins and minerals such as
copper, magnesium, calcium and zinc. Various studies have shown that til seeds
provide relief in Rheumatoid arthritis, help in respiratory disorders, promote
bone health, improve hair and skin and are a great stress buster.
2.
Jaggery-you might think of the humble jaggery as just a sweetener,
but it is a lot more than that. It is rich in antioxidants and minerals like
selenium and zinc, which help in scavenging the free radicals in the body. It
aids in digestion by activating the various digestive enzymes in the stomach.
It can help alleviate the symptoms of PMS in women.
3.
Groundnuts-are also oil seeds. They provide 567 kilocalories, 25.3 gm
of protein and 40.1 gm of fat per 100 gm of seeds. They also contain magnesium,
niacin, copper, oleic acid, and antioxidants such as resveratrol. Eating
peanuts in optimum quantities can help in weight loss, healthy heart and
prevention of gallstones.
4.
Ghee-ghee is a powerhouse of nutrients. It provides energy and
contains various minerals and fat soluble vitamins like A, D, E and K. It has
anti-inflammatory properties, helps in keeping the heart healthy and also helps
to flush out toxins from the body.
5.
Seasonal vegetables-contain more nutrients, antioxidants
and nutrients which are essential for the body. Seasonal vegetables are allowed
to develop fully on the plant itself, thereby enhancing their nutrient value.
6.
Leafy vegetables-these are grown abundantly in winters
and have various health benefits. They are a great source of antioxidants,
minerals and fibre. They help to improve the metabolism, relieve constipation,
and have cancer-preventing agents like lutein and zeaxanthin.
7.
Bajra-it comes from the family of millets. It contains 361
kilocalories, 12 gm protein and 5 gm fat per 100 gm of the millet.
Additionally, it contains complex carbohydrates, resistant starch, magnesium,
polyphenols like flavonoids and omega 3 fatty acids. It is beneficial for gut
health, diabetes, healthy heart and helps protect against ageing, cancer and
metabolic disorders.
Indian
festival foods are often those which are grown in abundance during that time
and Sankrant foods are no exception. Enjoy these foods, but be aware of the
quantity and portion sizes, because ultimately, moderation is the key!
Siddhi
Takalkar-founder of NutriWorks is a Registered Dietitian
in Pune with a Masters in Nutrition and Dietetics. She has a vast
experience in advising diets for various health conditions and is the best Dietitian and Nutritionist in Pune
for all your Nutritional needs.
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