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8 Health Benefits of Makhana

Makhana, also known as Phool Makhana, Lotus Seed and Fox Nut, is a healthy edible seed and a popular low-calorie snack. People consume Makhana during fasting and also as an important ingredient in Indian cuisine or sweet dishes. This nutritious snack can either be consumed raw or cooked. There are several lotus seeds benefits, which is why this desi food is gaining popularity among the youth and those who are health conscious.

Here are the Health Benefits of Makhana

1. Abundance of antioxidants

One of the lotus seeds benefits is that they have abundance of antioxidants. Some antioxidants present in makhana seeds are epicatechin, gallic acid, and chlorogenic acid. These antioxidants help protect the body from inflammation and chronic diseases. The presence of these antioxidants makes makhana a great food to eat during the course of the day. These antioxidants have anti-aging benefits as well. Consuming only a small bowl of them every day will make your skin glow and look younger.

2. High protein content

A great benefit of eating only a handful of makhanas during fasting is that it provides energy for the entire day. Lotus seeds benefits are numerous for the human body by providing an adequate and sufficient quantity of protein. Having a bowl of makhanas keeps your stomach full and the calories under control.

3. Low-Glycemic-Index Foods

One of the fox nuts or makhana benefits is that they have a low glycemic index. Makhana glycemic index is under 55. This means that they will gradually release glucose into the blood. This will keep you healthy and energetic and drive away any stress that exists.

4. Improves Digestion

Being a rich source of fiber, eating roasted Makhana benefits digestive system, prevents constipation, and adds bulk to the stools.

5. Reduces Inflammation in the Body

Kaempferol, a natural compound present in makhana, helps reduce inflammation in the body. Health issues like arthritis, diabetes, rheumatism, and many others arise as a result of inflammation.

6. Manage your Blood Sugar Level

Another health benefit of Makhana is that they help manage blood sugar levels. Due to fox nuts’ benefits in controlling blood sugar levels, they have become widely popular among people who have diabetes. The low glycemic index of makhana (below 55) ensures that there won’t be a sudden spike in blood glucose levels. Having good fat and low amount of saturated fats, makhanas are a great food for diabetics.

7. Lotus Seeds Benefits in Detoxification

One of the benefits of Makhana is that it helps to clean the body’s system by removing toxins. This is useful for the spleen and also helps recycle the red blood cells.

8. Rich in Magnesium and Potassium

Being rich in magnesium and potassium and having low sodium, lotus seeds are perfect for those suffering from hypertension. Those with high blood pressure can easily consume fox nuts without any increase in their blood pressure.


From supporting good heart health and weight loss to keeping the blood sugar level in check, there are a lot of lotus seeds benefits. It is easy to use in different recipes, including snacks, main courses, and even desserts. Being free of trans fat and light on the stomach, Makhana should be a part of your daily diet.

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Makhana FAQs

Is Makhana Carbs or Protein?

Makhana nutritional value per 100g gives you 347 calories of energy, protein: 9.7 grams, Carbohydrates: 76.9 grams, and fiber: 14.5 grams.

How many Makhana Should I Eat Daily?

1-2 handfuls of Makhana daily.

What Happens if we Eat Makhana Daily?

Eating makhana daily may lead to gas, flatulence, and bloating.