• Shruti GOCHHWAL

11 Benefits of Makhana & Makhana Recipes

Makhana or fox nuts is a very delicious snack that is mainly consumed by people in India when they are fasting. However, due to its incredible taste and nutritional content, it is also used as a snack between meals whenever the hunger strikes. For centuries, the fox nuts have been used as a snacking food item due to its myriad benefits. However, you will be surprised to hear that in the chinese culture, makhana is also used as a medicine. Why are fox nuts becoming so popular among people these days?

It is because makhana has quite low levels of cholesterol, sodium, and saturated fats in it. It is also a source of abundant minerals like magnesium, manganese, potassium, and phosphorus. Being a powerhouse of vitamins and minerals, phool makhana thus becomes an extremely healthy food item for people to consume. Let us find out more about this nut, and its various benefits of makhana for your health.

Nutritional Profile of Makhana

Makhana nutrition

A bowl of makhanas, Credit: Canva


So what is a Makhana made of? Makhana is a part of the lotus flower. It is the seed of this flower and is used in varying ways in the Indian cuisine. Normally, it is roasted and some spices and condiments are sprinkled on it to impart a delicious taste. It can also be consumed as a snack with evening tea or milk. People consider makhana as a superfood due to its great nutritional value. If you are intrigued about its nutritional qualities then here is what you need to know.

A 100 grams serving of makhana has the following nutritional profile:

  1. Calories – around 347

  2. Proteins – 9.7 grams

  3. Fibre – 14.5 grams

  4. Carbohydrates – 77 grams

  5. Fats – 0.1 grams

The rest of the makhana is made up of potassium, water, phosphorus, calcium, and sodium. It is also abundant in calcium. Also, by looking at the nutritional profile of makhana described above, you must have received an answer to the question, Is Makhana rich in protein?

With 9.7 grams protein in just a 100 grams serving Makhana sure provides a boost of protein to your body.Thus, as you can see, makhana is quite a healthy food item which you can make part of your daily meals.

Is Makhana Good for Health?

makhana benefits

A bowl of makhanas, Credit: Canva


Makhana is definitely good for your health. There are many makhana benefits which you can avail once you start consuming a handful of these lotus seeds everyday. Here are all the benefits of this superfood that you need to know.

  1. As they are a good source of protein, makhana serves as a healthy snack for those who want to stay full between their meals. It instantly curbs your cravings and thus you can easily prevent yourself from overeating and binging on unhealthy food items.

  2. As mentioned above, makhanas are a great source of potassium. They are also low in sodium. Thus, by eating them you can effectively regulate your blood pressure. The high amounts of magnesium enhances the quality of oxygen and blood that circulates in the body. It also lowers the risk of various heart diseases in a person.

  3. Makhana is also high in calcium. Hence, it boosts the strength of the bones in a person’s body. Your bone health will stay intact if you consume makhanas frequently.

  4. Makhana also functions as an anti-aging agent. They contain kaempferol, a natural flavonoid that brings down the process of aging. Thus they promote a smooth and wrinkle free skin.

  5. High in protein and carbohydrates, makhana automatically becomes a low glycemic food item. It thus becomes important for those who want to control their blood sugar levels.

  6. Makhanas also function as a detoxifying agent. They detoxify the spleen, thus, purifying the blood in the process.

  7. If you are suffering from constipation and other digestive issues, including makhana in your diet will prove immensely useful. They will help you in getting rid of constipation and indigestion.

  8. Lotus seeds are also high in thiamine. It helps in maintaining the nerve’s cognitive function. They thus play a vital role in boosting cognitive function.

  9. Fox nuts are also widely regarded as an aphrodisiac. They help those who are dealing with infertility issues.

  10. If you are suffering from allergies, eat makhanas as they are gluten free and a perfect alternative to wheat.

  11. The compound kaempferol has anti-inflammatory properties. Thus, it helps prevent you from developing diseases like arthritis, diabetes, etc.

Where Can You Purchase Makhana?

makhana price

A bowl of makhanas, Credit: Canva


You can easily buy a packet of makhanas at affordable prices online. Some of the best ones are given below:

  1. Yummy Phool Makhana

  2. Sattviko Raw Plain Phool Makhana

  3. MOM MEAL OF THE MOMENT Makhana

  4. Rajbhog Regular Lotus Seeds

 Delicious Makhana Recipes that You Should Try

1.    Roasted makhana

roasted dry fruits

A bowl of makhanas, Credit: Canva


It is very simple to prepare roasted makhana at home. All you need are 100 grams makhana, a teaspoon of any cooking oil, some salt, pepper, and haldi. Now you need to roast the lotus seeds on low heat for 10 minutes. Then add all the condiments and spices. Next, add the makhana that you have roasted and stir for 5-6 minutes. The makhanas will turn crisp. Let them cool and then serve.

2. Makhana kheer

kheer

A bowl of makhana kheer, Credit: Canva


To make this kheer, you need ¼ cup of fox nuts, four to five chopped dates, a teaspoon of chopped almond and pistachios, some cardamom, and nutmeg powder. To prepare, roast the makhana till they turn crisp. Let them cool and then blend it. Now boil some milk and add dates and makhana in it. Miss all the ingredients well for around 5 minutes. Keep stirring and add the spices and nuts. Serve it warm.

Now that you know all about the makhana benefits and easy ways to make it, you should not hesitate to go ahead and make it part of your diet. Get ready to avail its healthy benefits.

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