Health Benefits of Makhana
Makhana, also known as fox nuts or lotus seeds, has been part of traditional Indian diets for centuries. This humble snack has gained global recognition in recent years due to its nutritional value and health benefits. Consumed roasted, in curries, or as part of kheer and desserts, makhana is versatile and delicious. Beyond taste, it is loaded with antioxidants, minerals, and essential nutrients, making it a superfood worth including in your daily diet.
Nutritional Value of Makhana
A 100-gram serving of makhana provides:
● Calories: Around 350
● Protein: 9–10 grams
● Carbohydrates: 75 grams
● Fiber: 7 grams
● Fat: 0.1–0.5 grams
● Rich in calcium, magnesium, potassium, and phosphorus
● Antioxidants like flavonoids and kaempferol
This unique combination makes it low in fat yet nutrient dense, ideal for both weight management and overall wellness.
Health Benefits
1. Good for Heart Health
Makhana is low in sodium and cholesterol while being rich in magnesium. Magnesium improves blood circulation and helps reduce the risk of cardiovascular diseases. Its low sodium content makes it safe for people with high blood pressure.
2. Supports Weight Loss
Being rich in protein and fiber, makhana keeps you full for longer and prevents overeating. Unlike fried snacks, roasted makhana is a guilt-free, crunchy option that aids in weight management.
3. Helps in Diabetes Management
Makhana has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This makes it suitable for diabetic patients who need to keep blood sugar levels in check.
4. Improves Bone Strength
High calcium content in makhana strengthens bones and teeth. Regular consumption is especially beneficial for women, elderly people, and children in their growing years.
5. Anti-Aging Properties
The antioxidants in makhana, especially kaempferol, fight free radicals that cause aging. Consuming makhana regularly helps in maintaining youthful skin and preventing wrinkles.
6. Aids in Digestion
The high fiber content in makhana supports digestion, prevents constipation, and improves bowel movement.
7. Promotes Kidney Health
Makhana acts as a natural detoxifier for the kidneys. It is believed to help prevent the formation of kidney stones and improve urinary health.
8. Balances Hormones
In Ayurveda, makhana is considered useful in improving fertility and balancing hormones. It is often recommended for women facing hormonal imbalances or irregular menstrual cycles.
9. Boosts Mental Health
The antioxidants and vitamins in makhana have a calming effect on the nervous system, reducing stress and improving concentration.
How to Include Makhana in Your Diet
● Roasted Snack: Dry roast with ghee and season with black salt or black pepper.
● Makhana Curry: Add them to rich gravies for a wholesome meal.
● Makhana Kheer: Cooked with milk and sugar, makhana turns into a delicious dessert.
● Trail Mix: Mix roasted makhana with nuts and seeds for a nutritious on-the-go snack.
Precautions
While makhana is safe for most people, overconsumption may lead to bloating or constipation due to its high fiber content. A daily serving of 30–40 grams is considered ideal.
Makhana, often overlooked as just a fasting food, deserves a place in everyday meals. Its nutritional profile and wide-ranging health benefits make it a true superfood.
TAGS : health benefits of makhana
