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 Nutritional Content of Onam Delicacies

Onam dishes are not only delicious but also nutritious. They are made of various ingredients that provide a balance of carbohydrates, proteins, fats, vitamins, minerals, antioxidants, and fiber. Here are some of the nutritional benefits of some of the common Onam dishes:

• Rice: It is a good source of B complex vitamins, fiber, and manganese¹.
• Dal: It is rich in iron, potassium, calcium, and plant-based protein¹.
• Ghee: It contains healthy medium-chain fatty acids and vitamins A, D, and E¹.
• Papad: It is a low-calorie snack that adds crunch and protein to the meal¹.
• Inji curry: It is made of ginger and other spices that have anti-inflammatory, antioxidant, and digestive properties¹².
• Pickles: They are made of lemons and mangoes that have vitamin C and flavonoids¹².
• Kichadi: It is made of cucumbers, beetroots, or other vegetables that have water, fiber, and minerals².
• Pachadi: It is made of fruits like pineapple or pumpkin that have vitamin A, C, and fiber².
• Aviyal: It is a mixed vegetable stew that has a variety of vitamins, minerals, and antioxidants².
• Thoran: It is a stir-fry of vegetables and coconut that has fiber, healthy fats, and phytonutrients².
• Sambar: It is a spicy lentil soup that has protein, fiber, iron, and vitamin C².
• Olan: It is a pumpkin and coconut stew that has beta carotene, healthy fats, and potassium².
• Kalan: It is a yogurt-based curry that has probiotics, calcium, and protein².
• Kootukari: It is a dish of black chickpeas and yam that has protein, fiber, iron, and vitamin C².
• Rasam: It is a tangy soup that has hydration, vitamin C, and digestive benefits².
• Buttermilk: It is a refreshing drink that has probiotics, calcium, and hydration benefits².
• Payasam: It is a sweet dessert that has carbohydrates, protein, fat, and calcium. However, it should be consumed in moderation as it has high sugar content¹².

Onam dishes are served on banana leaves which have antioxidant and antibacterial properties. The food absorbs some of the nutrients from the leaf when it is warm³. Onam sadya is a well-balanced meal that provides all the essential nutrients for a healthy adult in a day¹⁴. Happy Onam! 🌼🌿🍛.