7 Health Benefits of Makhana That Will Surprise You

Have you ever heard of makhana? If not, you’re not alone! well now it has been gaining popularity in health circles for its impressive nutritional profile and many health benefits. So, Why should you consider adding this delightful snack to your diet? What makes it stand out among other healthy foods?

Makhana has been cherished in many cultures, particularly in Indian cuisine, for centuries. These seeds are derived from the Euryale ferox plant, which thrives in water and is widely cultivated throughout Asia. While makhana has been traditionally relished as a snack, it has many health benefits.

Nutritionally, it stands its ground when put against other similar nuts like walnuts, almonds and cashews which makes makhana a effective performance enhancer in any diet from supporting heart health to showing potential anti-aging effects, consuming just a handful of these crunchy delights every day can be incredibly beneficial. When compared to other nuts like walnuts, almonds, and cashews, makhana holds its own in terms of nutritional value, making it a worthy addition to any diet.

So, whether you’re looking for a guilt-free snack or a nutritious ingredient to spice up your cooking creations, makhana has got you covered. In this article, we’ll dive into the 7 health benefits of makhana, along with its nutritional aspects and versatile usage.

What is The Nutritional Composition of Makhana?

Makhana, also known as fox nuts or lotus seeds, is a nutritious snack packed with health benefits. So now you know what it looks like, let us go deeper into its macronutrients and micronutrient content to understand why this is an excellent addition in your nutrition.

Macronutrients in Makhana

Fat Free: Makhana has very little to no fat, this makes it a great snacking option.

High in Carbohydrates: It provides a good source of energy due to its high carbohydrate content.

Protein: One cup full makhana will serve up to 3 grams of protein which is needed for the healthiness of muscles.

Good fibre content: They show a good amount of 7g/100 g fibre, that supports digestion.

Micronutrients in Makhana

Besides being nutritious, makhana is also rich in important vitamins and minerals:

Potassium: This mineral helps maintain a normal blood pressure.

Magnesium: Needed for bone health, as well energy production.

Phosphorus: Important for strong bones and teeth.

Iron: Contributes to overall health and energy levels.

Low in Calories: At roughly 350 calories per 100 grams, makhana offers a nutrient-dense option without adding too many calories to your diet. makhana is a tasty and healthy snack that provides a variety of nutrients to support your overall well-being.

What are the Seven Health Benefits of Makhana?

1. Helps in Weight Loss

Are you planning to lose weight? Makhana can be your new best friend. Its high fibre count and low-calorie content help keep you feeling full for longer, reducing the chances of overeating. Roasted makhana also makes for a wonderful snack, that will not give you diet breakouts.

Makhana is high in fibre, so it helps to keep the stomach filled for a longer period and reduces hunger cravings. On top of that, its crunchiness may satiate your desire for a crunchy snack not involving chips or any other high-calorie snacks.

Just think Makhana While Watching Your Favourite Series? Snack away as there will be zero guilt from you knowing that its healthier! High-fibre foods such as pine nuts can support weight management by promoting fullness. Therefore, specialist suggest whenever you crave for a pack of chips go and munch on makhana instead.

2. Antioxidant Powerhouse

Do you know that oxidative stress is the root cause of most chronic diseases? Filled with antioxidants, makhana is great as it helps reduce oxidative stress. These flavonoids and phenolic compounds work as antioxidants that help neutralize the harmful free radicals formed within the body.

Why should you care about free radicals? Similarly, free radicals can harm your cells and be harmful to aging and some diseases such as cancer or heart disease. Eating antioxidant-rich foods regularly such as makhana helps to prevent inflammation and offer protection against chronic diseases like heart disease, diabetes, cancer by controlling the antioxidants.

3. Improve Kidney health:

Makhana also helps in improving kidney health, it may wonder you, but yes, these delightful seeds possess astringent properties, astringent refer to a substance that causes the contraction or tightening of body tissues, that help in reducing inflammation and managing urinary issues like frequent urination and incontinence. Their low sodium content supports blood pressure regulation, which is crucial for preventing kidney damage. By promoting a low-sodium diet, alleviating stress through their antioxidant properties, and enhancing overall kidney function, makhana can effectively help stave off complications such as kidney failure. Additionally, they assist in maintaining fluid balance and protecting kidney cells from oxidative stress, making them a valuable dietary addition for sustaining healthy kidney function. 

4. Heart Health Benefits

Do you worry about your heart? Makhana can help you! This snack is high in magnesium which helps to keep the heart healthy, and it has no saturated fats. It can help control blood pressure and prevent plaque from forming in arteries.

Just imagine munching on a snack that not only curbs your cravings but helps to protect your heart. Also, the potassium content of makhana helps maintain sodium levels in our system which are important for heart health. Include makhana in your diet plan to maintain normal heart function as well, and perhaps reduce the risk of cardiovascular diseases makhana.org.

So, now when you munch on a few makhana think of it as that healthy treat!

5. Digestive Health Support

Have you ever experienced digestive discomfort? Consequently, Makhana is just perfect for your gut. As makhana is rich in fibre, therefore it ensures smooth digestion and healthy bowel movement. Because it is a natural laxative, fibre helps in preventing constipation and improves general health of digestive function.

The digestion benefits of fibre

Fiber is important for gut health. This helps to naturally promote healthy and more regular bowel function by adding bulk (water-absorbing fibrous material) in the stool, thus making it easier for you to move bowels. In addition, fibre helps feed those good bacteria in the digestive system that are important for gut health.

If you are the one trying to reduce bloating post a heavy meal. Then including makhana in your diet can help! Moreover, makhana has a special property of an enzyme that can help to digest food and enhance the absorption of nutrients thus preventing digestive problems.

Innovative ways to include Makhana in your Diet for Digestion

Begin Your Day Well: Crushed makhana in your breakfast smoothies or oatmeal will not only give you good fibre but it is also a great snack.

Smart snack: Roasted makhana is an easy go-to for in-between meals to avoid gastric issues and overeating.

6. Blood Sugar Regulation

Is your kids concern with the sudden increase in blood sugar? As it has low glycaemic index, so its an excellent option for those who wants to keep their blood sugar level under control. And especially, those with low GI levels allow your body to release glucose slowly and hence they keep the sudden spike in blood sugar far away from you.

The Glycaemic Index Explained

The glycaemic index (GI) is a method of measuring how there with which speed foods raise blood sugar. This, in turn slows the rate of digestion and allows it to continue for a longer period with less insulin response which sees makhana be classified as low-GI foods. Or, for those living with Type 2 diabetes or pre-diabetes.

Incorporating Makhana for Blood Sugar Control

• Balanced Meals: Pair makhana with protein and healthy fats for balanced meals that stabilize blood sugar.
• Smart Snacking: Use makhana as a snack option to avoid high-GI foods that can lead to blood sugar spikes.

7. Skin and Hair Health

Do you want to improve the health of your skin and hair in natural ways? Makhana may be the answer! Makhana also contains antioxidants that help promote healthier skin and hair as well. Free radicals, which cause premature aging and skin damage can be combated using antioxidants.

Superfoods for Glowing Skin & Rapunzel-like Hair

Makhana contains magnesium which improves blood circulation, and it promotes hair growth as well helps to maintain your overall health of the hairs. Consistent consumption can help you achieve the soft skin and reduction of fine lines or wrinkles in your face.

Additionally, makhana has a high content of water, which can keep your skin hydrated. The most important thing in body elasticity is to stay hydrated, which will provide the skin with enough water not to produce wrinkles.

What are some of the Useful Ways to Add Makhana To Your Diet?

Now that you are aware of the goodness of makhana, so how do we include it in our daily life? Here are a few simple ideas:

Roasted Snack: Lightly roast makhana in a pan and season with your favourite spices for a crunchy snack. Try adding a sprinkle of salt, pepper, or even some chili powder for a spicy kick.

Makhana Kheer: Dried makhana, milk, and sugar to make a wonderful dessert that is cooked along with cardamom rings. It is an Indian sweet tradition which not only satiates you but is also high in essential vitamins.

Soups and Curries: It can be tossed into soupy dishes or curries for extra nutrition and taste, too. They taste so well with flavours makes it work adaptable in a wide range of dishes.

Salads: Toss roasted makhana into salads for an added crunch. They pair well with leafy greens, veggies, and your favourite dressing, making salads more exciting and filling.

Creative Recipe Ideas

People make makhana and pea pulao: Melt some ghee in a pan, sauté the makhanas with your basmati rice, peas and seasonings for spicy yet healthy meal.

Makhana Energy Balls: Grind maku with kurma and nuts to make energy balls which are a great option for snack.

Makhana Dhokla: Replace a portion of the dhokla batter with makhana flour to give your old, traditional dish new flavours.

What are the Benefits of Makhana For Women?

For all the ladies out there, and especially for ones prone to anaemia makhana is heaven sent. It is the best dietary addition to fight such condition as it contains an abundance of iron, aiding in digestion. Biologically speaking, the vitamins and minerals contained in makhana can benefit general reproductive health which is an issue for women throughout all life stages.

Makhana can play a vital role in maintaining hormonal balance, which is essential for overall well-being and fertility. It can be very beneficial for women who are trying to conceive or simply maintaining reproductive health, by including Makhana into their diet. Because one of the most annoying feelings when you’re pregnant is that of fatigue. Having Makhana is a great way to fight this because they contain iron, zinc, potassium, magnesium, protein and vitamins and can reduce tiredness or weakness. Incorporating makhana into the diet not only helps boost energy levels but also supports overall health during pregnancy.

This nutrient rich seed can help to fill in nutritional gaps especially for those individuals with anaemia and thus promote general wellness.

What are the Benefits of Makhana For Men?

For men looking for a wholesome snack that also provides nutritional support, makhana is an excellent choice. The protein content in these seeds supports muscle development, making them a great option for those with active lifestyles or fitness goals.

Additionally, makhana contains phosphorus and magnesium that are essential elements for improving bone health. Of course, these minerals are vital to overall well-being and can help with everything from energy levels to muscle functionality. Consuming makhana in a common diet could give men the perfect snack option to stay healthy and active every day.

People Also Ask

What are the benefits of makhana For kids?

Makhana or fox nuts are one such healthy meal item that should be part of every child's diet, these make a particularly good option for toddlers. Contains high amounts of calcium and protein in it which helps a lot during growing years for strong bones and muscles. Their lightness and simplicity lend them well to baby-led weaning where even tiny tummies can handle such easily digestible, nutritious nourishment. Plus, makhana also helps the energy level high of toddlers who are always active and on toes. Essential nutrients also promote cognitive functioning vital for learning and development. What adds to the benefit is that makhana being hypoallergenic in nature makes it a snack of choice for all including infants and young children with dietary restrictions or allergies thereby parents wanting to introduce this highly nutritious beneficial food can be confident about giving more.

Are there any side effects of eating too much makhana?

Makhana is generally safe for consumption in moderate or higher quantities, however, it may lead to certain side effects. The high fibre content of makhana when consumed in excess leads to digestive issues such as bloating, gas or constipation. Makhana is naturally low in sodium, but flavoured or salted varieties adds sodium to the body, potentially affecting the blood pressure for individuals sensitive to sodium. Makhana is weight loss friendly but overeating it will inevitably contribute to the daily caloric intake and cause disturbance in the calorie deficit diet of individuals seeking to shed the extra pounds.

Conclusion

Makhana, also known as fox nuts or lotus seeds, is a nutritious snack packed with health benefits. Nutritionally, it stands its ground when put against other similar nuts like walnuts, almonds and cashews which makes makhana a effective performance enhancer in any diet from supporting heart health to showing potential anti-aging effects, consuming just a handful of these crunchy delights every day can be incredibly beneficial.

Nutritional composition of makhana includes carbohydrates, proteins, fibres, potassium, magnesium, phosphorus and iron. Its rich nutritional profile grants all the health benefits. Its high fibre count and low-calorie content help keep you feeling full for longer, reducing the chances of overeating. Roasted makhana also makes for a wonderful snack, that will not give you diet breakouts in your weight loss journey. Filled with antioxidants, makhana is great as it helps reduce oxidative stress. These flavonoids and phenolic compounds work as antioxidants that help neutralize the harmful free radicals formed within the body. Makhana also helps in improving kidney health, as it possesses astringent properties that causes the contraction or tightening of body tissues, helping in reducing inflammation and managing urinary issues like frequent urination and incontinence.

This snack is high in magnesium which helps to keep the heart healthy, and it has no saturated fats. It can help control blood pressure and prevent plaque from forming in arteries. As makhana is rich in fibre, therefore it ensures smooth digestion and healthy bowel movement. Because it is a natural laxative, fibre helps in preventing constipation and improves general health of digestive function. Makhana has low glycaemic index, making it an excellent option for those who wants to keep their blood sugar level under control and prevent blood sugar spikes. Makhana also contains antioxidants that help promote healthier skin and hair as well. Free radicals, which cause premature aging and skin damage can be combated using antioxidants. Makhana contains magnesium which improves blood circulation, and it promotes hair growth as well helps to maintain your overall health of the hairs.