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.
Makhana, also known as fox nuts or lotus seeds, is a type of seed that comes from the lotus plant. It is a popular ingredient in Indian cuisine and is often used in sweets, snacks, and curries.
To consume Makhana, the seeds are first dried and then roasted in a pan until they become crispy. Makhana can be eaten as a snack on their own or used as an ingredient in various dishes. Makhana can also be ground into a powder and used as a thickener in gravies and soups.
Makhana is a versatile ingredient that can be consumed in both sweet and savory dishes. It has a mild, nutty flavor and a satisfying crunch. In addition to being a delicious ingredient, Makhana is also packed with several health benefits, making it a great addition to any diet.
Makhana is a highly nutritious food that is packed with several essential vitamins and minerals. Here’s a look at some of the key nutrients found in Makhana:
Protein: Makhana is a rich source of protein, with approximately 4.1 grams of protein per 28-gram serving.
Fiber: Makhana is also a good source of dietary fiber, with approximately 3.8 grams of fiber per 28-gram serving. This fiber helps to promote healthy digestion and can also aid in weight loss.
Magnesium: Makhana is a rich source of magnesium, with approximately 57 milligrams of magnesium per 28-gram serving. Magnesium is an essential mineral that plays a key role in several bodily functions, including muscle and nerve function, regulating blood sugar levels, and maintaining healthy blood pressure levels.
Potassium: Makhana is also a good source of potassium, with approximately 119 milligrams of potassium per 28-gram serving. Potassium is a mineral that helps to regulate blood pressure and can also help to reduce the risk of stroke.
Phosphorus: Makhana is a good source of phosphorus, with approximately 115 milligrams of phosphorus per 28-gram serving. Phosphorus is a mineral that is essential for healthy bones and teeth, and it also helps to regulate the body’s use of energy.
Calcium: Makhana is a good source of calcium, with approximately 17 milligrams of calcium per 28-gram serving. Calcium is an essential mineral that is important for healthy bones and teeth.
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.
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.
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.
Being a rich source of fiber, eating roasted Makhana benefits digestive system, prevents constipation, and adds bulk to the stools.
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.
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.
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.
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.
Makhana is low in calories and high in fiber, which makes it an ideal food for weight loss. It can keep you full for longer periods, preventing overeating and promoting weight loss.
Makhana is a good source of antioxidants, which can help fight free radicals that cause aging. The antioxidants in Makhana can help prevent premature aging and keep the skin youthful and radiant.
Makhana contains an amino acid called tryptophan, which helps in promoting good sleep. It can also reduce anxiety and stress, promoting relaxation.
Makhana contains thiamine, which is essential for brain function. It can help in improving memory and concentration.
Makhana is low in sodium and high in potassium, making it an ideal food for people with kidney problems. It can help in maintaining good kidney function.
Makhana is a versatile food that can be consumed in many different ways to aid digestion. Here are a few ideas for incorporating Makhana into your diet for better digestion:
Roasted Makhana: Roasting Makhana is a popular way to prepare this snack food. To make roasted Makhana, simply dry roast the seeds in a pan until they become crispy. You can add salt, pepper, or other spices for flavor. Roasted Makhana makes for a great snack that is high in fiber and low in fat.
Makhana Kheer: Makhana Kheer is a delicious and nutritious dessert that is perfect for aiding digestion. To make Makhana Kheer, first roast the Makhana seeds in ghee until they become crispy. Then, boil milk and add the roasted Makhana, sugar, and cardamom powder. Cook until the mixture thickens and becomes creamy. Makhana Kheer is a great way to incorporate this nutritious food into your diet and satisfy your sweet tooth.
Makhana Soup: Makhana soup is a hearty and healthy soup that is perfect for promoting healthy digestion. To make Makhana soup, first roast the Makhana seeds in a pan until they become crispy. Then, blend them into a fine powder. In a separate pot, sauté onion, garlic, and ginger until soft. Then, add the Makhana powder, vegetable broth, and salt to taste. Cook until the soup thickens and becomes creamy. Makhana soup is a delicious way to get your daily dose of fiber and other essential nutrients.
There is no specific recommended daily intake of Makhana as it varies depending on factors such as age, gender, weight, and overall health. However, Makhana is a nutritious food that can be incorporated into a balanced diet in moderation.
Makhana is a low-calorie food that is high in fiber, protein, and other essential nutrients. A 100-gram serving of Makhana contains around 350 calories, 9 grams of fiber, and 12 grams of protein, making it a healthy and satisfying snack option.
It is important to note that Makhana is also high in carbohydrates, with a 100-gram serving containing around 65 grams of carbohydrates. For individuals who are watching their carbohydrate intake, it is recommended to consume Makhana in moderation.
1 cup Makhana
1 tablespoon oil or ghee
Salt to taste
Optional spices: cumin powder, chaat masala, black pepper, or red chili powder
You can enjoy roasted Makhana as a snack or use it as a topping for salads or soups. This recipe is a simple and healthy way to incorporate Makhana into your diet.
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.
Makhana nutritional value per 100g gives you 347 calories of energy, protein: 9.7 grams, Carbohydrates: 76.9 grams, and fiber: 14.5 grams.
1-2 handfuls of Makhana daily.
Eating makhana daily may lead to gas, flatulence, and bloating.