Navratri 2023: 6 Essential Foods And Their Health Benefits

After the Pitru Paksha comes the most-awaited festival celebrated with much zeal and enthusiasm in different parts of the country. Shardiya Navratri is a 9-day long festival that will start on 15th October and will end on 24th October i.e., Vijay Dashmi also known as Dussehra. During these nine days, people worship the nine incarnations of Goddess Durga and seek blessings for health, wealth, happiness, and prosperity. Along with Garba and feasts, fasting is an essential part of Navratri.

Fasting is a common practice during Shardiya Navratri. Many people observe dietary restrictions, abstaining from certain foods. People refrain from consuming alcohol, and non-veg along with garlic, onion, and table. Ingredients like potatoes, sabudana, kutta ka aata, singhara aata, and rock salt are commonly consumed during fasts. But have you ever wondered why? Here are six essential Navratri foods and their potential health benefits.

Kuttu Ka Aata

Kuttu or Buckwheat is a gluten-free grain-like seed that is commonly consumed during Navratri fasting. Loaded with fiber, essential minerals like magnesium and manganese, and antioxidants, kuttu can help regulate blood sugar levels, support digestive health, and provide sustained energy due to its slow carbohydrate release. It is commonly used to make chapati, desserts as well as snacks.


Rajgira or Amaranth seeds are packed with protein, fiber, vitamins, and minerals. They provide a good source of plant-based protein, which is important for muscle health and overall nutrition. Amaranth is also rich in calcium, iron, and vitamin C, which support bone health and boost the immune system.


Fasting in Shardiya Navratri is incomplete without the consumption of sabudana. It is a common ingredient in Navratri dishes and is a source of carbohydrates and energy. While it is low in nutrients like protein and fiber, it is easy to digest and can provide quick energy during fasting. It is often used to make snacks like Sabudana Khichdi and Vada.


Shakarkandi or sweet potatoes are an excellent source of complex carbohydrates, dietary fiber, vitamins, especially vitamin A and vitamin C, and minerals like potassium and manganese. They provide sustained energy, support immunity, and help maintain healthy skin and vision.

Singhare Ka Aata

Singhara flour or aata is a popular ingredient during Navratri fasting, often used to make chapatis and desserts. It is low in fat and a good source of carbohydrates, fiber, and certain minerals like potassium. Singhara is easy to digest and can help maintain steady blood sugar levels.

Fresh Fruits and Dairy Products Like Curd

Many people include fresh fruits like pineapple, bananas, and apples, and dairy products like curd and milk in their Navratri diet. These foods provide essential nutrients, vitamins, and minerals. Curd is a good source of protein and probiotics, which support gut health and keep digestion smooth during fasts.