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Rujuta Diwekar believes fasting practices are for “digestion, diversity and de-stressing”. The celebrity nutritionist, responsible for Kareena Kapoor Khan’s envious weight loss and physical transformation during the peak of her Bollywood career, recently took to social media to share 4 must-have foods to include in your diet during the auspicious festive season.
“The first thing is Rajgira, which can be eaten in the form of laddoo, thalipeeth, or roti, chikki, and the main ingredient is iron.
The second thing to include is a handful of cashews. You must have heard about magnesium. If your feet hurt, especially at night, or if you start getting gas in the evening and can’t sleep, these could be signs. You will feel better, and because it’s magnesium, it will literally settle your nerves.
The third thing is banana. Bananas contain vitamin B6, which helps maintain a good mood and reminds you not to waste your day dwelling on past events. It is prebiotic, beneficial for digestion, and helps alleviate breast tenderness.
The fourth thing to include is sundal, which means legumes. Things like chana, lobia, and rajma, which you soak, sprout, and then cook and eat. Amino acids are present in sundal, which gives you strength in your bones,” she detailed the four essentials in the video.
Take a quick look at the benefits of these 4 foods, decoded by health experts:
Nutritionist and certified diabetes educator Dr Archana Batra told indianexpress.com that Rajgira, or amaranth, is a gluten-free grain loaded with protein, fibre, and micronutrients. It is an excellent source of calcium, making it an ideal choice for those seeking to enhance their bone health. “Rajgira is also known for its anti-inflammatory properties, making it suitable for individuals with joint issues,” Dr Batra said, adding that popular dishes include rajgira paratha, ladoo, and sheera.
Amaranth also provides gluten-free protein, which can be consumed even by people with health conditions such as gluten allergy or celiac disease. “Its seeds are abundant in fibre, which not only supports the digestive system but also helps prevent constipation, contributing to overall gut health,” she added.
According to the expert, cashews are a natural mood-booster food because they are rich in tryptophan, an amino acid that helps in the production of serotonin, the “feel-good” brain chemical. Regular consumption may help reduce irritability, stress, and symptoms of mild depression, making them a healthier alternative to sugary comfort.
Dr. K. Somnath Gupta, Senior Consultant Physician & Diabetologist at Yashoda Hospitals, Hyderabad, highlighted that pulses and green legumes are excellent sources of plant-based protein, making them ideal for vegetarians, vegans, and anyone seeking to reduce animal protein intake.
“Packed with dietary fibre, these legumes promote digestive health by preventing constipation, regulating bowel movements, and supporting a healthy gut microbiome and helping manage blood sugar levels, lowering cholesterol, and contributing to a feeling of fullness,” he shared. Regular consumption of pulses and green legumes has been linked to a reduced risk of heart disease.
To add to that, bananas are one of the most nutritious fruits readily available in the market. With a significantly high water to nutrient ratio, they are packed with vitamin B6, potassium, copper, manganese, and electrolytes that keep you energised and fueled to take on stressful tasks during the festive season.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
