Makhana, also known as the Fox nuts or lotus seeds, has a unique story. It hails from the exotic district of Madhubani in Bihar, India, a derivative of the lotus seeds of a prickly water lily plant called Eurayle ferox. This plant naturally grows in stagnant water bodies, including swamps, ponds, ditches, and oxbow lakes, adding a touch of adventure to its growth process. The seeds are then dried and roasted on high flame, with the outer black shell breaking and the white puffs popping out, creating the makhanas we know. Let's delve into the numerous health benefits they offer.
Makhana's Dietary Values:
Makhanas are a nutritional powerhouse known to humanity. They have been consumed for thousands of years due to their health benefits. They have gained popularity because of their high nutritional value. Makhanas are native to Southeast Asia and China and are now spread and sold overseas in various parts of the world. They are rich in fiber and protein, while their saturated fat content is low. They also contain reasonable amounts of iron, carbohydrates, and minerals (such as calcium, magnesium, phosphorus, and zinc), making them an ideal snack for boosting energy.
The following is the nutritional value of Makhana per 100 g:[1]
Calorie 347, Protein 9.7 g, Fiber 14.5 g, Total Lipids (fats): 0.1 g, Calcium 60 mg, Iron 1.4 mg and Carbohydrates 76.9 g.
How are Makhana's/Foxnuts Beneficial for Health?
- Digestive Health: Makhanas are a rich source of fiber that can help support the health of our body's digestive system[2] . The high fiber content of food ensures the smooth functioning of the digestive system and helps prevent digestive problems like constipation or hard stools. They have a soothing effect on the stomach, potentially reducing symptoms of indigestion. However, consuming them in moderation is essential, as excessive intake could lead to digestive issues such as gas, constipation, or bloating.
- Heart Health: Due to their high nutritional value, Makhana/Foxnuts are ideal for patients with heart disease and diabetes because they help reduce LDL[3] , which is bad cholesterol. Additionally, makhana contains antioxidants that protect heart cells from harm from free radicals. Incorporating Makhana into one's diet can help lower blood pressure levels, reducing the risk of heart disease, strokes, and hypertension. Improving overall vascular function serves as a natural option for managing blood pressure.
- Inflammation Reduction: The flavonoid kaempferol in Makhana gives it a potent anti-inflammatory property. This helps reduce inflammation and is helpful for people suffering from chronic inflammatory conditions such as arthritis, gout, rheumatoid arthritis, and inflammatory bowel disease.
- Prevents Cancer: Makhanas are rich in antioxidants and have anti-cancer properties. The flavonoid kaempferol in them can help prevent cancer [4] .
- Studies have found that this chemical has an inverse relationship with its intake, meaning a high intake of Makhana lowers the risk of cancer.
- Anti-Aging: Makhanas are rich in antioxidants like gallic acid, chlorogenic acid, epicatechin, and high-quality essential amino acids, which can help slow the process of aging and make skin healthy and glowing. They contain amino acids such as cystine, glutamine, arginine, and methionine, known for their [5]potential anti-aging effects
- Improves Diabetes Control: Fox nuts have a low calorie and glycemic index, meaning they do not raise blood sugar levels and help people with diabetes control[6] their blood sugar and insulin levels efficiently. Makhana is high in fiber and complex carbohydrates, which slow down the digestion and absorption of sugars into the bloodstream, helping to maintain stable blood sugar levels. It is also rich in magnesium, which supports insulin function, further aiding blood sugar control.
- Healthy Bones: Makhanas are rich in calcium, which improves bone and cartilage health. Calcium is essential for bone strength and joint lubrication and helps prevent degenerative bone diseases. We can eat Fox nuts daily in milk, a tasty way to improve bone health and density.
- Improves Men's and Women's Health: Makhanas are advantageous for both men and women. It improves fertility by reducing premature ejaculation and increasing serum count in men[3]. Makhanas help alleviate premenstrual symptoms and prevent cravings during menstruation in women. They also help restore hormonal balance, which is pivotal to the proper functioning of our reproductive organs.
- Promotes cognition and memory: Makhanas are rich in thiamine (Vitamin B1), an essential vitamin associated with better cognitive function. It improves nerve function by generating acetylcholine, which triggers neurotransmission and enhances brain function. Consumption of Makhanas can help treat vitamin B1-related deficiency called Beri Beri disease and prevent dementia.[7]
- Kidney, Liver and spleen health: Makhana helps detoxify the body and removes toxins from the body by regulating urination and controlling blood flow to the kidneys[8].This process also improves the function of vital organs such as the spleen and liver.
- Promotes Weight Loss: Makhanas are an excellent choice for people who wish to lose weight safely or even those who want to maintain it. They are also called superfoods because of their highly nutritious properties, high protein and fiber content, and low glycemic index. They release energy slowly, which helps with satiety, lowers cravings, and regulates appetite. This facilitates weight loss by increasing metabolism, which speeds up the calorie-burning process and reduces body fat and overall weight loss.[9]
- Improves Sleep: Due to their rich dietetic profile, makhanas can boost sleep quality. They contain essential amino acids, particularly tryptophan, a precursor of serotonin and melatonin, pivotal hormones controlling the normal sleep cycle. Their high magnesium content also helps promote relaxation and reduce muscle tension. This is especially beneficial for people suffering from a lack of sleep disorder called insomnia. When taken with milk, simple makhana seeds are a natural cure for insomnia as they promotes [10] quality sleep and can improve mood.
- Gluten-free alternative: Makhanas are gluten-free alternatives due to their high protein and carbohydrate content. People who suffer from gluten allergies can consume it as a source of nutrition.
Moderation is Key
When consumed in moderation, Makhanas are generally considered safe. However, consuming them according to individual nutritional requirements is essential, which dietitians or nutritionists can best recommend. Overconsumption can cause [11]uncomfortable side effects such as bloating, diarrhea, allergic reactions, or even interactions with medicines. So, remember, moderation is the key to enjoying the health benefits of Makhanas.
Take Away Message:
Makhana/Fox nuts offer a variety of health benefits, from promoting heart health to managing inflammation and sexual health. They are a pack of nutrition, micronutrients, and antioxidants. Their positivity touches every organ of our body, ensuring the proper functioning of all body systems.
The vast benefits of makhanas must indeed be included in at least one meal of your diet. Above all, some fantastic and delicious makhana recipes satisfy your taste buds and keep your health and diet in check.
Vegan Truffles, or energy balls, are a great way to start a day with a leisurely on-the-go breakfast or a healthy alternative to sweet cravings after a meal. Vegan truffles