12 Proven Health Benefits Of Makhana
Introduction -
Makhana, also known as fox nuts or lotus seeds, has been a part of traditional Indian cuisine and Ayurvedic medicine for centuries. These small, round seeds are harvested from the lotus plant and are prized for their nutritional value and health benefits. In this article, we’ll explore the proven health benefits of makhana, its nutritional value, how to prepare it, recommended consumption guidelines, potential side effects, and frequently asked questions.
Nutritional Value of Makhana:
Makhana is low in calories and fat but rich in essential nutrients, making it a nutritious snack option. Typically, a 100-gram dish of makhana includes:
- Calories: 347
- Protein: 9.7 grams
- Fat: 0.1 grams
- Carbohydrates: 76.9 grams
- Fiber: 14.5 grams
- Calcium: 60 milligrams
- Iron: 2.5 milligrams
- Magnesium: 56 milligrams
- Phosphorus: 203 milligrams
- Potassium: 350 milligrams
Health Benefits of Makhana (Fox Nuts) Are:
Loaded with antioxidants like phenolic compounds, cloves help combat oxidative stress and free radical damage in the body. Regular consumption of cloves can contribute to reducing the risk of chronic diseases and slowing down the aging process.
Rich in Antioxidants:
Makhana is packed with antioxidants like flavonoids and saponins, which help protect cells from oxidative damage caused by free radicals.
Supports Digestive Health:
The high fiber content in makhana promotes healthy digestion and prevents constipation
Heart Health:
Makhana is low in cholesterol and saturated fats, making it heart-friendly. The presence of magnesium helps regulate blood pressure levels.
Weight Management:
Makhana is low in calories and fat but high in fiber, making it a satisfying snack that can aid in weight loss or weight management.
Diabetes Management: Makhana has a low glycemic index, which means it releases glucose slowly into the bloodstream, helping to regulate blood sugar levels.
Anti-inflammatory Properties:
The compounds present in makhana have anti-inflammatory properties that may help reduce inflammation in the body.
Boosts Immunity:
Makhana contains zinc, an essential mineral that plays a crucial role in immune function and wound healing.
Supports Healthy Skin:
The presence of antioxidants in makhana helps protect the skin from damage caused by free radicals, promoting healthy and glowing skin.
Improves Cognitive Function:
Makhana is rich in magnesium, which supports brain health and cognitive function.
Alleviates Stress: Makhana contains certain compounds that have calming properties, making it a stress-relieving snack.
Promotes Better Sleep:
Consuming makhana before bedtime may help promote relaxation and improve sleep quality due to its magnesium content.
How to Prepare Makhana?
Makhana can be prepared in various ways, including roasting, frying, or adding it to dishes like curries, desserts, or snacks. To roast makhana, heat a dry skillet or pan over medium heat and add the makhana seeds. Roast them until they become crispy and golden brown, stirring occasionally to ensure even cooking. You can season the roasted makhana with salt, pepper, or your favorite spices for added flavor.
How Much to Consume Each Day?
There is no specific recommendation for daily makhana consumption, but it is best to enjoy it in moderation as part of a balanced diet. A handful of makhana as a snack or incorporated into meals a few times a week can provide its health benefits without overdoing it.
Overindulgence Could Cause Side Effects Such as:
While makhana is generally safe for consumption, excessive intake may lead to potential side effects such as bloating, gas, or stomach discomfort due to its high fiber content. Additionally, flavored or processed makhana products may contain added sugars, salts, or unhealthy fats, so it’s essential to read the labels and consume them in moderation.
FAQs:
Can someone who is allergic to nuts eat makhana?
Yes, makhana is not a nut but a seed harvested from the lotus plant, so it is safe for consumption by individuals with nut allergies.
Is makhana suitable for weight loss?
Yes, makhana is low in calories and fat but high in fiber, making it a satisfying snack option for weight loss or weight management when consumed in moderation as part of a balanced diet.
Can makhana be given to children?
Yes, makhana is a nutritious snack option for children, providing essential nutrients like protein, fiber, and minerals. However, it is essential to ensure that young children can safely chew and swallow makhana seeds to prevent choking hazards.
Conclusion
Makhana, or fox nuts, is a nutritious and versatile ingredient that offers a wide range of health benefits. Rich in antioxidants, fiber, protein, and essential minerals, makhana supports digestive health, heart health, weight management, and overall well-being. Incorporating makhana into your diet as a snack or ingredient in various dishes can help you enjoy its health benefits while adding delicious flavor and texture to your meals. As with any food, moderation is key to reaping the benefits of makhana without overdoing it.