मखाना के फायदे
Esha Dhawan
Jan 02, 2024

Whether you eat it as a snack or add it to your culinary experiments, makhana is a nutritional treasure that offers a multitude of health benefits. From being a source of protein and fibre to contributing to your efforts at weight management, makhana benefits the body in several ways. Let’s dive in and uncover the holistic advantages of adding these versatile seeds to your diet.

What is Makhana (Fox Nuts)?

Makhanas are lotus seeds that are known for their nutrient-rich profile and are found in stagnant water bodies. Makhana in English is referred to as fox nuts or prickly water lily and these are light and crunchy seeds that have been a part of traditional Asian and Indian cuisine for hundreds of years. Some of the advantages of makhanas include antioxidant properties and low-calorie content. It is also popularly consumed as a fasting food during Navratri in India.

Makhana Nutritional Value

As mentioned above, makhana boasts a remarkable nutrition profile. Let’s dive deeper and understand the nutritional value of makhana per 100g.

  • Protein - 9.7 g
  • Fibre - 14.5 g
  • Calories - 347
  • Calcium - 60 mg
  • Iron - 1.4 mg
  • Carbohydrates - 76.9 g

Top 12 Makhana Benefits

For a well-rounded and balanced diet, makhana is a stellar choice. Whether you are looking for a protein boost, better digestion, or weight management, makhanas help elevate your overall well-being. Here are 10 surprising advantages of eating makhana:

1. Helps Manage Weight
2. Controls Blood Pressure
3. Manages Blood Sugar
4. Slows Down Ageing Process
5. Prevents Inflammation
6. Promotes Heart Health
7. Helps with Arthritis
8. Improves Kidney Health
9. Helps with Fertility
10. Cures Insomnia
11. Gluten-free and Low in Calories
12. Improves Digestive Health

    1. Helps Manage Weight

    For those who are aiming to manage their weight effectively, makhana can be an excellent choice. Why? This is because this unassuming lotus seed contains a low-calorie and a high-fibre content, making it an ideal choice to manage weight.

    2. Controls Blood Pressure

    The rich potassium content in makhana benefits the blood pressure levels. Therefore, including these seeds in your diet can be a heart-healthy choice and help people with blood pressure problems.

    3. Manages Blood Sugar

    The low glycemic index of lotus seeds benefits your blood sugar levels. Hence, makhanas are a suitable snack for people suffering from diabetes. You can eat them any time as a healthy snack or even use them in drinks and dishes.

    4. Slows Down Ageing Process

    Another benefit of eating makhana is that these seeds contain anti-ageing enzymes that help maintain a youthful glow. Thus, it is a delicious way to slow down the ageing process and defy time.

    5. Prevents Inflammation

    Did you know that inflammation is often the root cause of different health conditions? Therefore, the anti-inflammatory properties can act as a natural shield for your body and prevent inflammation.

    6. Promotes Heart Health

    Due to the presence of magnesium and potassium, makhana benefits our cardiovascular health. These minerals help maintain a healthy rhythm of the heart and reduce the risk of heart disease.

    7. Helps with Arthritis

    The anti-inflammatory properties of makhana benefits people suffering from arthritis. In fact, the regular consumption of fox nuts or makhana can help in managing joint pain and promote better movement.

    8. Improves Kidney Health

    Makhana is also known for its kidney-friendly nature. The low phosphorus content in makhana benefits people who have kidney issues. Therefore, it can be consumed by individuals with kidney-related concerns.

    9. Helps with Fertility

    Not many people know the makhana benefits for females that include improving the overall reproductive health. Makhana contains natural compounds that may help regulate hormonal balance, which is a key factor in fertility. Thus, it is a great snack for women suffering from hormonal imbalance.

    10. Cures Insomnia

    For those who are suffering from insomnia, another benefit of fox nuts is that it can help them with a restful sleep. Due to its calming properties, adding makhana to your diet can contribute to a better night's sleep.

    11. Gluten-Free and Low in Calories

     Eurayale Ferox benefits highly to most individuals as it is naturally gluten-free and low in calories, making it a suitable snack option for those with gluten sensitivities or anyone managing their calorie intake thus making it a perfect snacking option.

    12. Improves Digestive Health

    Makhana contains dietary fiber, which aids in digestion by promoting regular bowel movements and preventing constipation. The benefits of eating makhana include its ability to supports gut health by feeding beneficial gut bacteria.

    Makhana Benefits for Kids

    Rich in calcium and protein, makhana benefits for toddlers are many. It supports healthy bone and muscle development and its easily digestible nature makes it ideal for introducing solid foods, providing sustained energy, and aiding cognitive function, which is beneficial for active toddlers. Its hypoallergenic properties ensure it's safe for sensitive infants.

    Makhana (Fox Nuts)

    Image: Makhana (Fox Nuts)

    Makhana Benefits for Female

    Since they are rich in iron content, lotus seeds are extremely beneficial for women suffering from anaemia. Moreover, the presence of essential vitamins and minerals also supports the reproductive health of women of all ages, especially those with an iron deficiency. Some more makhana benefits for female fertility include maintaining a hormonal balance that supports female fertility and overall well-being.

    Makhana Benefits for Male

    For men who are looking for a wholesome snack that can also be a nutritious ally, fox nuts are an excellent choice. These delicious seeds can support muscle development due to their protein content and help you maintain an active lifestyle. What’s more, the presence of phosphorus and magnesium helps enhance bone health and promotes holistic wellness.

    Side Effects of Makhana

    While there are many health benefits of makhana, Consuming excess of it may lead to mild digestive discomfort such as bloating due to its high fiber content. Although rare, allergic reactions can occur, particularly in individuals sensitive to nuts or seeds. Flavored varieties containing added sodium should be consumed in moderation.

    The Takeaway

    Makhanas are not only a delightful snack but also a wholesome food that can support you on your health journey. So, embrace the delightful taste and myriad benefits of phool makhana and take a step towards a healthier lifestyle. Find makhanas and other mindful eating options that are ethically sourced and homegrown at Amala Earth, the one-stop destination for all things earth-friendly.

    FAQs on Makhana Benefits

    Is makhana good for females?

    Yes, there are multiple benefits of makhana for women as it is packed with iron and essential vitamins. Thus, it promotes healthy blood, preventing conditions such as anaemia. Furthermore, the low-calorie and high-fibre content make fox nuts a smart choice for women aiming for overall wellness.

    Is Makhana good for periods?

    Yes, makhana benefits for females include helping combat fatigue and loss of iron during periods. The rich iron content helps replenish the lost energy and can help satiate women during this time.

    Can we eat makhana every day?

    The benefits of makhana seeds make it a suitable everyday snack that is safe for consumption. However, it is important not to go overboard as excessive intake can also lead to bloating and some digestive discomfort.

    What are the side effects of Makhana?

    While fox nut benefits your overall health, excessive intake of this seed should be avoided. This is because eating these seeds in excess can lead to digestive problems in some people. Moreover, people with allergies should also exercise caution and consume them in a moderate amount.

    Is makhana good for weight loss?

    Yes, makhana benefits people who are aiming to lose weight. This is due to the low-calorie content as well as the high-fibre content that makes it a nutritious and healthy snack. The nutrition also makes it a well-rounded snack that can help you manage your weight effectively.

    What are the benefits of having makhana with milk?

    Makhana with milk is a nutritious combination that is rich in fibre, protein, calcium and other essential nutrients. Thus, it is a good combination for muscle development that also aids digestion, and provides you with prolonged energy.

    Can we eat makhana while fasting?

    Makhana is often consumed during fasting periods in the Sawan month and Navratri as it is considered a fasting-friendly food in many Indian traditions. Its lightness and nutritional benefits make it a popular choice.

    What are the benefits of eating makhana in the monsoon season?

    In the monsoon season, makhana's low glycemic index and high fiber content help regulate blood sugar levels and aid digestion. It's also light on the stomach, making it suitable during humid weather.

    Is makhana good for health?

    Yes, makhana health benefits include aiding in weight management, supporting heart health, and providing essential nutrients like calcium and protein. It's also hypoallergenic and easily digestible, making it suitable for many dietary preferences and health needs.

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