Makhana, commonly known as fox nuts, Euryale ferox seeds obtained from the Euryale ferox plant that grows in water, has been a key ingredient in Indian cuisines for ages. Other common names include lotus seeds, gorgon nuts and phool makhana. This humble snack with a rich array of nutrients and impressive health-benefiting qualities is valued as a true superfood. Adding makhana in the diet regimen supports weight loss, controls blood sugar spikes, promotes heart health and improves sleep quality, making it a wholesome food option worth considering.
Read this article to get an insight into roasted makhana’s nutrition, health benefits and ways to add this superfood to your meal plan.
Nutritional Value
Nutritional Serving of 100 grams of Roasted Makhana
Calories: ~350 kcal
Protein: 9–10 g
Carbohydrates: 65–70 g
Fiber: 7–8 g
Fat: 0.1–0.5 g
Calcium: 60–70 mg
Iron: 1.5–2 mg
Magnesium, potassium, and phosphorus are present in abundant quantities.
Loaded with flavonoids.
Health Benefits of Roasted Makhana
Power Packed with Nutrients
Makhana is packed with a wealth of nutrients, including protein, fiber, magnesium, potassium, and antioxidants that augment overall physical and mental well-being. The goodness of these vital nutrients bolsters the immune system, stabilises blood pressure and blood sugar levels.
Also Read: Lotus Stem: Indulge Into The Lip Smacking Recipes Of This Woody Vegetable
Antioxidant Effects
Makhana is a storehouse of antioxidants such as gallic acid, ellagic acid and epicatechin. These potent antioxidants help neutralise free radicals and prevent oxidative stress, which causes cellular damage. Several studies have revealed that a diet rich in antioxidants protects against chronic medical conditions such as cardiovascular disease, cancer and type 2 diabetes.
Promotes Weight Loss
Being low in calories and high in fiber content, makhana serves as a perfect snack option for those trying to lose weight. The richness of dietary fiber keeps you satiated, reduces unwanted hunger pangs, controls overeating and promotes healthy eating habits. Moreover, satiating effects triggers metabolism and aid in effective weight loss, when aid in weight loss when added as part of a healthy diet regimen.
Manages Diabetes
Thanks to its low glycemic index, makhana slows down gastric emptying time and prevents surge in blood glucose levels, making it an ideal snack for people with diabetes mellitus. Moreover, vast reserves of antioxidants in makhana reduce inflammation and prevent oxidative damage to healthy cells.
Enhances Heart Health
The goodness of heart-friendly nutrients and antioxidants in makhana helps to lower cholesterol levels, ease inflammation and improve blood circulation to the vital organs. These factors contribute to optimising overall heart function and reducing the risk of developing cardiovascular disease.
Promotes Sleep
Makhana contains amino acid tryptophan that may promote relaxation and enhance sleep quality. A handful of makhana before bedtime can help you ease stress and enjoy a sound night’s sleep.
Digestive Health
The goodness of dietary fiber in Makhana supports healthy digestive function by regularising bowel movements and prevent constipation. It can also enhance gut health by promoting better nutrient assimilation and sustained release of energy.
How to Add Roasted Makhana to Your Diet?
Makhana is a versatile ingredient that can be added to a meal regimen in numerous ways, including:
Dry roast with a pinch of salt, ghee, or olive oil and enjoy them as a standalone snack.
Add to milk, smoothies, or granola to make a wholesome breakfast.
Roasted makhana is used to make delicious, rich curries or desserts.
Mix with nuts, raisins, or seeds for a healthy trail mix that offers a steady supply of energy.
Toss with spices like black pepper, chilli, or chaat masala and enjoy it as a spicy snack.
How Roasted Makhana Helps Women?
Incorporating roasted makhana in the diet helps women lose weight and attain fitness goals. Rich in antioxidants, it promotes skin and hair health.
Help regulate hormonal balance and improve reproductive function due to the richness of plant-based nutrients.
Is Makhana Safe For Kids?
Makhana serves as a nutritious, crunchy snack option better than junk food and processed foods. It boosts energy levels and improves concentration and focus during study.
Richness of calcium, magnesium and phosphorus in makhana strengthens bones and boosts immunity.
Side Effects
Overeating may lead to digestive issues like bloating, gas, or constipation due to high fiber content.
People who are highly prone to kidney stones or those suffering from kidney stones should avoid makhana, as it is high in oxalates.
Those sensitive to nuts or seeds may experience allergic reactions like itching, irritation or hives, hence it is safe to restrict them.
Excessive consumption may affect blood sugar in diabetics; moderation is key.
Frequently Asked Questions
Are Roasted Makhana Healthy?
Yes, roasted makhana are very healthy. They are low in calories, gluten-free, protein-rich, and packed with minerals, making them a better snack than chips or fried foods.
Is Makhana Good For Pregnancy?
Loaded with good-quality protein, calcium, and folate, makhana is beneficial for proper fetal development and growth. Makhana offers a steady source of energy and helps reduce pregnancy fatigue. But it should be eaten in moderation. It is best to consult your gynaecologist before adding new foods to your diet.
Can I Eat Makhana Every Day?
Yes, you can eat a handful of makhana daily. However, overconsumption may cause bloating or constipation.
What Is The Healthiest Way To Eat Makhana?
The best way is to dry roast them without excess oil or butter, then season lightly with rock salt, black pepper, or herbs to enhance flavour and taste.
Conclusion
Roasted makhana or fox nuts are a highly nutritious food indigenous to Asia, valued for their wealth of antioxidants and vital micronutrients. They are one of the best guilt-free, light, nutritious, and versatile snacks. When eaten in moderation, they support weight loss, heart health, a healthy pregnancy and glowing skin. Its unique adaptability allows it to be used in numerous culinary delights, including snacks, curries and desserts, making it a healthy option for satisfying cravings. However, those with nut allergies or sensitive tummies should be cautious and limit their intake.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://www.thepharmajournal.com/archives/2023/vol12issue6/PartAY/12-6-480-945.pdf
Roasted fox nuts (Euryale Ferox L.) contain higher concentration of phenolics, flavonoids, minerals and antioxidants, and exhibit lower Glycemic Index (GI) in human subjects
Marrium Liaquat, Imran Pasha, Muhammad Ahsin & Abdullah Salik
https://fppn.biomedcentral.com/articles/10.1186/s43014-021-00081-x
https://www.researchgate.net/publication/357900523_Roasted_fox_nuts_Euryale_Ferox_L_contain_higher_concentration_of_phenolics_flavonoids_minerals_and_antioxidants_and_exhibit_lower_Glycemic_Index_GI_in_human_subjects
