Makhana benefits are well documented, hence it’s become more prominent amongst the dieticians in today’s date.
As more and more research is being conducted on this humble food, the more recommendations are coming from some well-known dieticians.
I have been doing research on this amazing food and I have found some astounding benefits of Makhana as a food or snack.
Health benefits of Makhana
Excellent source of protein
Those who rely on plant based protein, makhana is the best choice for them. It has around 4.1 grams of protein per single 100 gram serving. So if you are a vegetarian and rely solely on Paneer or soya for proteins then think about this snack too.
The good thing about consuming makhana for protein is that it does not have any negative byproducts that you would normally get when you consume meat based proteins.
If you want to be on LCFH (Low carb high fat) diet, including makhana will be a good choice. In fact, it makes an excellent fit for a Vegetarian Indian Keto diet.
Aids in Insomnia
It has been observed that a handful of makhana daily as a snack helps to improve the sleep pattern as well corrects the sleep disorders.
It has the nerve stimulating properties that helps in inducing sleep by reducing the stress.
A handful of Makhana daily during Snacks backed by Lauki juice on empty stomach in the morning is the sure fire way to get rid of insomnia.
Having said that if you are suffering from Insomnia then, there is much more you would need to do.
You can try Banana peel tea at night, Lauki juice in the morning and Roasted Makhana for Snacks. Follow this decorum for at least a month to see the visible effects.
Makhana for weight loss
This is huge, Makhana has now become the prominent choice amongst nutritionists these days.
Multiple research on this amazing food has found that it helps boost the metabolism by detoxifying the liver.
It improves the digestive system thereby easing the fat assimilating capacity of the body.
If you are following a healthy diet i.e. including Lots of fresh juices and vegetables in your diet, then addition of Makhana simply boosts the fat burning process as you are not giving your body what it needs to produce negative results.
So next time when you feel hungry in evening a handful of Makhana can give you truckloads of benefits as compared to a Vada Pav or paav bhaaji.
Furthermore, as per Ayurvedic experts consumption of Makhana not only helps to reduce weight but also help to keep the kidneys in good shape.
Therefore, don’t hesitate to include Makhana in your diet if you are following an ayurvedic diet to treat obesity, kidney disorders, diabetes, blood pressure, heart ailments and other lifestyle diseases.
Helpful in Arthritis
Makhana benefits us not only by shedding few pounds but by also strengthening our bones due to high calcium content in it.
Modern day diet such as pizza’s or burgers lack good dietary fibers and much needed nutrition required for our body to stay in good shape.
Consuming this nutritious snack helps to fulfill the daily nutritional needs. Remember arthritis is not an incurable disease. In fact it exists due to deficiency.
Improves heart function
When we talk about health benefits of Makhana it’s simply hard to ignore how beneficial it is for our heart.
In fact there was a study conducted on rats to understand the effect of Makhana.
A group of rats were fed Makhana for 21 days to study its effect on ischemic heart disease, got to say the results were phenomenal.
All the rats that were treated using Makhana had significant improvement.
The study therefore concluded that Makhana has healing properties on our heart.
Therefore it’s recommended that you consume a handful of Makhana at least 3 times a week.
Furthermore, technically Makhana’s are good for health due to its potassium and Manganese content. High potassium content in lotus seeds help to keep the heart rhythm and muscles in healthy condition.
Moreover it helps to balance a perfect potassium and sodium content.
Also it has been observed that regular consumption of Lotus seeds helps to reduce the serum cholesterol levels keeping sudden heart attack at bay.
Benefits respiratory system
Makhana benefits your respiratory system as it’s loaded with boat loads of antioxidants that have been proven to benefit the respiratory system.
It is due to its high antioxidant levels that we get such astounding results. Moreover it also has detoxification capabilities, thereby fighting free radicals.
Excellent source of antioxidants
Lotus seeds are loaded with antioxidants such as superoxide dismutase, Magnesium, Vitamin A and Selenium.
Each antioxidants have a vital role to play when it comes to well-being of your body. Regular consumption of these Antioxidants in form of Lotus seed helps to build immunity as well.
Helpful in controlling blood pressure
Benefits of Makhana is goes beyond blood pressure regulation.
It’s a holistic food that focuses on overall wellness, having said that regulating optimum pressure levels is just a positive by product of this food.
Due to its high Potassium levels and low Sodium count it maintains a very good balance of sodium to potassium ratio. This helps to maintain an optimum pressure levels.
Furthermore, antioxidants present in Lotus root also helps to repair the damage caused in the endothelial linings. The better your arteries are then better will the pressure handling capacity of your body.
Loaded with calcium
Instead of switching to synthetic calcium tablets that have no health benefits try Lotus seeds. It’s a natural calcium supplement with no animal products in it.
Lotus seeds or Makhana is loaded with calcium and regular consumption of this seed far exceeds the benefits derived by consuming synthetic calcium tablets.
It is due to high calcium content it fights bone disorders and arthritis.
Low Glycemic index (Diabetes friendly)
Lotus seeds are excellent for those who have elevated sugar levels.
It is mainly due to it low glycemic index. What this means is that anytime you consume Makhana as a snack or food, the glucose released to the blood stream will be gradual.
So if you are diabetic it’s recommended that you consume more foods that have low glycemic index.
The gradual release of glucose in the blood stream helps your body to produce correct amounts of insulin.
Lotus seeds are anti-inflammatory food. Therefore if you are suffering from inflammation then this is your go to food.
Lotus seeds contains “kaempferol” A natural flavonoid known to fight inflammation.
Consumption of lotus seeds over a period of time helps to regenerate dead tissues and fight chronic inflammation.
Instead of artificial supplements, why not give this amazing seed a try?
Helpful in Infertility
Regular consumption of Lotus seeds acts as an excellent tonic to cure and fight Infertility, especially amongst women. It’s well known to strengthen the linings of Uterus.
Furthermore, it also helps to increase the sperm count as well quality of sperm amongst males.
Therefore, for those suffering from infertility can use Makhana as a supplement. In Ayurveda lotus seeds are prescribed to heal the infertility issue and serious issues like erectile dysfunction.
Corrects Hormonal Imbalance
Hormonal imbalance is pretty common in women especially after delivery i.e. during post pregnancy phase.
Regular consumption of Lotus seed corrects the hormonal imbalance as it balances the Vatta, Pitta and Kappa.
Helpful in Neural Tube defects
Have you ever wondered why your gynecologist prescribed Folates when you were pregnant? If not then let me tell you why folates are prescribed.
Folates are prescribed mainly to fight or strengthen the neural tubes.
Regular consumption of Makhana gives you tons of folates which in turn helps you to maintain a healthy Neural tubes. Therefore it promotes delivery with less complications.
Helpful for pregnant (Under doctors supervision)
Pregnant women who have low hemoglobin counts, have tons of danger during delivery. Therefore doctors advise list of items and multivitamins helpful in boosting the hemoglobin count.
Since this seed is less popular, lot of us don’t know how beneficial it is in increasing the hemoglobin count. Due to its high iron content and immune boosting capacity it corrects the issues related to low hemoglobin levels.
Optimum hemoglobin count means ability to deal better in case there is excess loss of blood.
Makhana Side effects
Along with heaps of benefits, comes some less known side effects too. These side effects can be seen in people already suffering from underlying causes such as diabetes, chronic diarrhea and allergies.
Makhana seeds are amazingly healthy and nutritious, having said that you need to consult a doctor before consuming this if you have any of the below conditions.
Elevates the diarrhea
If you are suffering from chronic diarrhea then it’s always a wise idea to talk to your doctor first before including this nutritious food in your diet.
Elevates the cold and cough
If you are suffering from cold, cough or flu it’s advisable to avoid it since it has shown signs of elevating the symptoms.
Pregnant and lactating mothers
While Makhana gives tons of health benefits it’s always advisable to ask your doctor first before consuming this seed. While not all may have negative side effects, its best to stay safe by consulting a doctor first as not all are same.
Reduces blood sugar
Even though this food makes an excellent fit for diabetics but those who are on high doses of insulin should consult the doctor as it has the tendency to reduce the sugar levels.
If you are allergic to Nuts then it’s always recommended to try these first at extremely low doses. If you are not allergic to it then feel free to consume this.
It has been observed that those who are allergic to nuts, more or less they also have that same allergic reactions when Makhana is consumed. Having said that everybody is different.
Makhana Nutritional Value
- Saturated fat 0.1 g
- Polyunsaturated fat 0.3 g
- Monounsaturated fat 0.1 g
- Cholesterol 0 mg
- Sodium 1 mg
- Potassium 367 mg
- Carbohydrates 17 g
- Protein 4.1 g
Vitamins and Minerals
- Vitamin A 1μg
- Vitamin B6 0.2mg
- Vitamin B12 0μg
- Vitamin C 0mg
- Vitamin D 0μg
- Calcium 52.2mg
- Iron 1.1mg
- Phosphorus 200.3mg
- Magnesium 67.2mg
- Zinc 0.3mg
- Manganese 0.7mg
- Copper 0.1mg
- Retinol 0μg
- Riboflavin 0mg
- Thiamine 0.2mg
- Folate 33.3μg
- Niacin 0.5mg
Quick Makhana recipes
Now that you know how beneficial Makhana’s are, let’s take a quick look at the recipes to make Makhanas. These recipes are quick and easy to make, therefore making it easier to implement in your daily schedule.
Roasted caramelized Makhana
To make this Healthy snack you would need below ingredients.
- Makhana 150 Grams
- 2 Tablespoon Cow ghee
- 1 Tablespoon crushed jaggery
- 1 Tablespoon Sesame seeds
How to make caramelized Makhana?
To make you caramelized Makhana start by heating the Pan and then follow below steps.
Step 1: Once the pan is heated, put the Makhana in the Pan and start sautéing it.
Idea is to roast the Makhana until it becomes crunchy. Once the Makhana is roasted remove it from pan and store it in a bowl.
Step 2: Add 2 Tablespoon cow ghee to the Pan, followed by crushed jaggery.
Keep Sautéing it until the jaggery is melted (You would need Nonstick pan for this).
Step 3: Add sesame seeds, mix it well.
Step 4: Now mix the roasted Makhana with the melted Jaggery and sesame seeds.
Your Caramelized Makhana is ready.
This recipe is tasty as well as healthy, to make tangy Makhana you would need below ingredients
- 1 Teaspoon Rock Salt
- One and a half teaspoon Aamchoor powder
- One teaspoon Cumin powder
- Half Teaspoon chaat masala
- Half teaspoon Jeera powder
- Half teaspoon red chili powder
- 2 Teaspoon Honey
How to make Tangy Makhana?
You can make tangy Makhana in 5 easy steps…
Step 1: Heat the Pan and roast the Makhana until it’s crunchy.
Step 2: Make the tangy masala.
Mix all the Masala’s in a small bowl by adding 2 Teaspoon honey.
Step 3: Mix the masala’s well in mild flame, sauté it for a minute and your Tangy Makhana is done.
You can have this snack in evening or between meals to reap the optimum benefits.
Roasted Makhana (Simply Salted flavor)
This is the simplest of all the Makhana recipes. You would need only 4 ingredients to make this snack.
- 1 Tablespoon ghee
- Half teaspoon Black pepper
- Black Salt as per taste
- 150 grams Makhana
How to make roasted Makhana?
Make roasted Makhana in 4 easy steps.
Step 1: Start by heating the Pan followed by roasting the Makhana up to a point where it becomes crunchy. Now put the makhana in a bowl.
Step 2: On a pan put 1 tablespoon cow ghee.
Step 3: Put the Makhana, stir it well.
Step 4: Add some black salt and black pepper, mix it well.
Your simply salted makhana is ready.
This recipe benefits your health in many ways, snack it when you feel like consuming junk foods.
Roasted Makhana with dry fruits
This snack is highly nutritious and healthy. Immediate benefits of this snack can be seen in form of weight loss, increased energy levels and improved exercise capacity.
To make this easy to cook snack you would need…
- 150 grams Makhana
- Few cashew nuts, few Pistachios, walnuts and almonds.
- Salt to taste
- Dry curry leaves crumbled (around one teaspoon)
- Red chili powder
- 1 Tablespoon cow ghee
How to make Roasted Makhana with dry fruits?
If you have the above ingredients available in your kitchen you can make this snack in 3 easy steps.
Step 1: Heat the pan and add one tablespoon ghee
Step 2: Add the cashed nuts followed by Makhana, sauté it for one minute.
Step 3: Add crushed dry curry leaves
Step 4: Add salt and red chili powder, mix it well and cook it for next 2 – 3 minutes and then add remaining dry fruits.
Your Roasted Makhana with dry fruits are ready.
Common Makhana FAQ’s
What is Makhana?
Makhana is also known as Fox nuts. It’s actually a lotus seed that has high nutritional value and mostly grown in states of Bihar. Apart from India it’s also grown in Korea, Japan and Russia.
How is Makhana Produced?
Makhana is a seed found at the bottom of the pond, hence Makhana producers have to deep dive into the pond to extract the seeds. These seeds are later processed so that they can be edible.
How much Makhana to eat in a day?
Two to three handful of Makhana should be ok and enough to give you the positive health benefits. Two to three handful of makhana has to be consumed as a snack.
Is Makhana bad for people suffering from high Uric acid?
Since this is not made of red meat or animal products, makhana in limited quantity should not harm anyone.
Is Makhana bad for people suffering from Diabetes or high sugar?
Makhana has a low Glycemic index, meaning release of glucose in the blood is not sudden, instead it releases the glucose slowly. Thus Makhana is not bad for diabetics, a handful of Makhana as a snack should not do any harm.
But make sure, makhana is not consumed with artificial sugar or anything add-ons that spikes up the sugar levels.
Makhana makes an excellent fit for weight loss, improving heart health, immune system and curing infertility.
Remember, makhana in limited quantity i.e. around one or two handful is the optimum dosage to maintain overall well being.
Avoid over-dosage at all times as it may lead to adverse side effects. Having said that makhana benefits outweighs the possible side effects, so always stay in the safe dose zone.
Eat good and stay healthy, don’t forget to write your ideas and experience in the comment box below.