13 Health Benefits of Makhana (Lotus Seeds benefits)

Makhana (Lotus seeds or fox nuts) is a traditional Indian snack that has been associated with a myriad of good health benefits. Compared to other nuts and seeds like almonds, cashews, and other dry fruits, makhana's nutritional value is high, and there are numerous benefits of eating makhana.

The origin of Makhana

Makhana cultivation originated in Madhubani, a well-known region in Bihar's Mithilanchal. Initially grown by local farmers using traditional methods, Makhana seeds and Pops have since spread across India and into countries like Pakistan, Canada, China, Malaysia, and Bangladesh. However, cultivation remains largely concentrated in Madhubani. With a rising demand for Makhana seeds and flakes both domestically and internationally, the Government of India is promoting branding and packaging initiatives to tap into new markets. This effort includes supporting farmers in Madhubani and Darbhanga districts to improve their livelihoods through Makhana cultivation.

Nutritional Value of Makhana

Rich in fibres and proteins, makhana nutrition content is high, while it remains low in fat. Here's the nutritional value of makhana per 100g:

Makhana also contains a balanced amount of carbohydrates and iron, making it a superfood. All of these nutritional values of makhana demonstrate the advantages of including it as part of a healthy diet.

13 Health Benefits of Makhana (Lotus Seeds benefits)

There is a gamut of benefits of eating makhana due to its high nutritional value. Lotus seeds, or makhana, offer numerous advantages, such as:

1. Weight management: Being rich in nutritional value, makhana can help maintain a healthy weight and add value to one's diet. Additionally, it is low in cholesterol and fat, making it beneficial for weight loss.
2. Heart health: Makhana contains essential nutrients like protein, calcium, magnesium, and potassium, which are beneficial for maintaining a healthy heart.
3. Kidney functioning maintenance: Makhana acts as a detoxifying agent, flushing out toxins and cleansing the spleen, which is responsible for removing blood cells. This contributes to maintaining good kidney health, as it helps control blood flow and regulates urination by eliminating toxins from the body.
4. Controlling blood pressure: The high magnesium content and low fat and sodium levels in makhana make it effective in managing and maintaining blood pressure levels, especially for individuals with hypertension.
5. Detoxifying the liver: The nutritional benefits of makhana also contribute to maintaining liver function and enhancing metabolism.
6. Bone and teeth health: Makhana is an excellent source of calcium, magnesium, and proteins, which are essential for healthy bone and teeth growth and development.
7. Diabetes management: Being low in caloric value and glycemic index, makhana is considered healthy for managing diabetes and sugar levels in the body.
8. Healthy digestive system: Being high in fibre, the benefits of lotus seeds include keeping the digestive system healthy and promoting bowel movement, thus preventing constipation.
9. Anti-ageing: Lotus seeds or fox nuts are rich in antioxidants, making them a great anti-ageing food. It is better to eat roasted makhana rather than frying it to reap the full makhana benefits for anti-ageing. 
10. Nerve function: Lotus seeds or makhana also contain thiamine, which is essential in aiding cognitive function and contributes to the process of neurotransmission, key in maintaining good nerve function.
11. Good for fertility: Makhana also benefits both men and women in dealing with infertility problems. Makhana benefits for females and male include improving semen quality and preventing premature ejaculation.
12. Preventing inflammation: Lotus seeds have a natural compound known as kaempferol which helps in reducing inflammation in the body. Inflammation is responsible for many diseases such as arthritis and rheumatism. Thus, it is good for patients suffering from arthritis.
13. Gluten-free alternative: Many people are allergic to wheat, they can eat makhana as a gluten-free alternative as it is high in protein and carbohydrate content.

Makhana Benefits for Female

Due to their high iron content, lotus seeds offer significant benefits for women dealing with anemia. Additionally, their essential vitamins and minerals contribute to reproductive health, particularly beneficial for women with low iron levels. Makhana also helps maintain hormonal balance, supporting female fertility and overall health across different age groups.

Lotus Seed Benefits for Male

For men seeking a nutritious snack that doubles as a wholesome ally, fox nuts are a great option. These tasty seeds support muscle growth with their protein content and assist in maintaining an active lifestyle. Additionally, phosphorus and magnesium in fox nuts improve bone health and contribute to overall well-being.

How much Makhana to consume each day?

It's estimated that 100 grams of foxnuts provide approximately 347 calories. In addition, this amount includes 9.7 grams of protein, 0.1 grams of fats, 76.9 grams of carbohydrates, and 14.5 grams of fiber. Therefore, the amount you should consume depends on your individual requirements. For instance, if your goal is weight loss, having around 30 grams of foxnuts per day can be beneficial. However, for personalized advice on how much foxnuts to include in your daily diet, consulting a nutritionist or dietitian is recommended.

Recipes with Makhana

Here are a few recipes using Makhana (Fox Nuts) that you might enjoy:

• Roasted Makhana Snack:
  • Heat a teaspoon of ghee or oil in a pan.
  • Add 1 cup of makhana and roast them on low heat until they become crisp.
  • Sprinkle with salt, pepper, and your favorite spices (like chaat masala or cumin powder).
  • Enjoy as a crunchy snack!
• Makhana Kheer (Fox Nut Pudding):
  • Heat ghee in a pan and roast 1 cup of makhana until they turn crispy. Remove and let them cool.
  • Grind the roasted makhana into a coarse powder.
  • In another pan, heat milk and bring it to a boil. Add the ground makhana powder and stir well.
  • Add sugar or jaggery to taste, along with cardamom powder and chopped nuts (like almonds and cashews).
  • Cook until the mixture thickens to a pudding consistency. Serve warm or chilled.
• Makhana Curry:
  • Heat oil in a pan and add cumin seeds, mustard seeds, and curry leaves.
  • Add chopped onions and sauté until golden brown. Add ginger-garlic paste and cook for a minute.
  • Add chopped tomatoes and cook until they soften.
  • Add turmeric powder, coriander powder, cumin powder, and red chili powder according to taste.
  • Add a cup of water and let it come to a boil. Then, add roasted makhana and simmer until they absorb the flavors of the curry.
  • Garnish with fresh cilantro and serve with rice or roti.

Side effects of Makhana

Makhana, or fox nuts, are generally safe to eat, but they may cause some side effects if consumed excessively:

• Allergic Reactions: Some people may be allergic to Makhana, leading to symptoms like itching, rashes, swelling, or difficulty breathing.
• Digestive Issues: Eating too many Makhana can sometimes cause bloating, gas, or diarrhea, especially if not chewed properly or if eaten in large amounts.
• Calorie Dense: Makhana are high in calories, so overeating them without balancing your calorie intake with physical activity could lead to weight gain.
• Pesticide Residues: Depending on how they are grown, Makhana may contain pesticide residues. Washing them thoroughly before eating can help reduce this risk.
• Interaction with Medications: If you are taking medications, especially for conditions like diabetes or high blood pressure, Makhana could potentially interact with them. It's a good idea to check with your doctor if you have concerns.

Conclusion

Makhana makes for an excellent snack option and also has many important health benefits. However, there are certain side effects of makhana. The potential makhana side effects include gastrointestinal problems, the possibility of allergies, etc.

FAQs 

1. Can we eat makhana daily? 

Makhana is one of the foods that can be consumed daily by roasting.

2. Who should not eat makhana? 

Excessive consumption of makhana may lead to side effects in some people, especially those who have allergies to nuts, gastrointestinal problems, etc.