Health Benefits Of Makhana – Nutrition & Side Effects

Health Benefits Of Makhana – Nutrition & Side Effects

What is Makhana?

Makhanas is the other name given to lotus seeds. Belonging to the family of genus Nolumbo, this species of plant based product is proved to be packed  with umpteen health benefits. It is known in the other parts of the world by the name of Euyrale fox, or fox nuts or gogon nuts. While in India it is simply referred to as phool makhana up North due to the distinct resemblance to a flower. Read more about the Health Benefits Of Makhana – Nutrition & Side Effects.

Health Benefits Of Makhana

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Makhana in English – Fox Nuts

Makhana in Tamil – Thamarai Vithai

Myth surrounding Makhana

There is a common belief among people that Makhana is ideal for consumption while you are fasting, as it belongs to the family of nuts. It is offered to gods and goddesses during Pooja festival as it is considered to be auspicious. That is not all about Makhana. Not many people are aware of its health benefits and nutritional value.

How do we get/make Makhanas?

Makhanas are grown and cultivated in the wetlands and ponds of Eastern Asia, especially Korea, China, Japan, Russia and India. The Lotus seeds were traditionally cultivated, harvested and processed by the Mallah community in Bihar. They are not that easy to cultivate and require skilled farmers to plant, cultivate and process these little round balls. These seeds are commonly found either in brown or white peel  categories. The brown peel lotus seed is reaped once the head of the kernel is ripe and the white peel variety is reaped when the head of the kernel is fully green. It is difficult to consume Makhanas in the raw stage so need to be processed to make them  edible.

Nutritional  facts about  Makhana

Makhana is the new popcorn. It is crunchy, tasty, easy to prepare and the best part being it is economical and super healthy. The most amazing benefit of Makhana is that they they contain 0% transfa, making it a favorite snack to indulge in at whatever point of the day. The list does not end here – it is loaded with the goodness of protein, potassium, phosphorus, carbohydrates, fibre, magnesium, iron and zinc. Thus making it a must add on to your diet. You could consume it raw, or in roasted form, add on to various delicacies, both sweet and in gravy form. It has been an essential ingredient in the preparation of medicine in the medieval times.  These are easily available in the grocery store and have a really long shelf life.

Nutritional facts about Makhana per 100 grams

Calories – 350 grams

Fats – 0.1 grams

Carbohydrate – 77grams

Protein – 9.7 grams

Health Benefits of Makhana

The consumption of Makhana has proven to provide many health benefits such as:

Slowing down the Ageing Process

The most fascinating and much wanted health benefit by all is that the consumption of Makhana on a regular basis helps to fight the free radicals, thereby acting as an anti-ageing agent. A natural flavonoid called kaempferol  present in this seed helps to slow down the ageing process. The signs of ageing primarily being the formation of wrinkles, graying of hair, hair loss, fine lines – could all be kept at bay.

Reduces the risk of cardiovascular diseases

Makhana is rich in antioxidant and anti inflammatory properties as they contain high amounts of sodium and magnesium. These properties aid in reducing the risk of cardiovascular diseases and blood pressure.

Makhana Health Benefits

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Effective in weight loss

Being low on calories and high on nutrition content, it is rating low on the glycemic index, thereby making it an ideal snack to munch on during the in between hunger pangs.

Energy boosters

As they are low on the glycemic index, they help the body to release energy at a faster pace throughout the day; so you remain energetic throughout the day.

Good for Kidneys

Loaded with astringent properties, Makhanas can help in the proper functioning of the kidneys by enhancing the regulated blood flow to the kidneys and the other parts of the body.

A Boon to Diabetics

Lotus seeds contain vital proteins and starch which is a pre requisite for the well being of a diabetic. Thereby aids in reducing the blood sugar levels and maintain them.

Loaded with fiber

Makhanas are rich in fiber, so including them in everyday’s diet helps in aiding the regular bowel movement. Indigestion and constipation could be kept at bay by just including these humble looking  lotus seeds in your everyday diet.

Aids in treating Diarrhea

Being high in caustic content, these seeds are said to improve the appetite of the kids as well as adults. They are also helpful in stopping prolonged diarrhea by strengthening the digestive system.

Helpful in relieving Arthritis in Adults

The main cause of Arthritis is the deficiency in calcium levels in our bones. Makhanas are proven to be rich in calcium, thereby work wonders in treating arthritis and other joint problems by fulfilling the calcium requirements of the body.

Promotes fertility

A natural way to boost fertility is the consumption of this humble, yet potent Makhana seeds. In men, the sperm quantity and quality could be largely enhanced; and in women as well it enhances the female reproductive system.

Helps in treating Insomnia

Recent studies have proved that Makhanas help in de stressing the body and rejuvenating the energy levels. Thereby, resulting in quality sleep and rest, so very useful in treating Insomnia.

Detoxification of the spleen

Spleen is located on the left side of the stomach and serves as a filter for the blood supplied to the parts of the body. The old and worn out red blood cells are flushed into the spleen and the new white blood cells and platelets are retained in the spleen. So an excellent source of de toxification for the system.

How to consume Makhana

Makhanas are generally tasteless and they take on the taste they are garnished with. The best and easiest delicacy is Roasted Makhanas. In a shallow pan add some ghee and toast the makhanas till golden brown and then spice it up with black salt, red chilli powder and chaat masala. A perfect on-the-go snack. It also could be added in delicacies such as coconut laddoos and kheer as well.

Makhana Nutrition

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Side Effects of Makhana

Lotus seeds or Makhana have to be consumed in moderation; as we all know anything in excess is not good for health. Some of the common side effects being spike in insulin levels, gastro intestinal issues, allergies. Excessive consumption also results in flautulence, constipation and bloating. In case of any of these symptoms it is definitely advisable to consult your general physician before consuming Makhanas.

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10 Comment(s)

  • by Suneeta Posted October 17, 2018 9:08 am

    Nice information on Makhana. It’s a popular snack among both adults & kids, I didn’t know the array of health benefits attached to it. We make a side dish with Lotus seeds which can be served along-side rice or chapathi.

  • by Ghazala Naseem Posted October 17, 2018 7:32 pm

    Informative article , I love makhanas , fried ones as snacks , good to have any time .
    Nice to know about its health benefits .

    • by Ekta Posted October 17, 2018 8:42 pm

      Thanks Ghazala!

  • by Meena Mishra Posted October 17, 2018 10:41 pm

    Amazing information. Most of us eat Makhanas, but don’t know all the benefits. My children are somehow not very fond of it. They prefer chips instead. This is a healthier alternative.

    • by Ekta Posted October 18, 2018 12:40 am

      Hi Meena, we should ideally switch to Makhanas relative to chips.

  • by Anita Singh Posted October 18, 2018 1:05 pm

    Makhanna humare ghar me shuru Se maine dekha hai, aur sabko pasand bhi hai
    Aaj pata laga ki iske side effects bhi ho sakte hain, thank for information 😍😍

  • by Ritu Mishra Posted October 18, 2018 1:32 pm

    Really very informative article.I was also not aware benefits of Makhana post delivery. It can be added in our diet in various forms like makhana ki kheer, makhana ki sabji, fried makhana all of them are really delicious and change the mood too.. lol 🙂

    • by Ekta Posted October 23, 2018 11:45 am

      Thanks Ritu for sharing the various ways in which Makhana can be consumed.

  • by Nidhi agrawal Posted October 21, 2018 2:50 pm

    I not love makhana. But reading this article I surprised. Makhana is very healthy . Now I always use it my recipe and snacks . Really very useful information. Thanks .

  • by sonali sonawane Posted October 23, 2018 4:21 pm

    Taste bhi , health bhi, thanks for sharing

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