10 Wondrous Health Benefits of Makhana (Lotus Seeds)

Makhana is recently gaining interest owing to its crunchy texture and its numerous health benefits. Makhana is also called as lotus seeds and fox nuts.

They are cultivated throughout Asia and are roasted and consumed. It is also a savory snack, with sides added to curries and desserts.

They are low in calories and are suitable for everyone. It is crunchy, tasty and healthy than that of a pack of chips.

Origin of Makhana (Fox Nuts)

Bihar is the largest production of makhana in India. They are derived from lotus seeds. Lotus has seed pods, and each pod contains approximately 20 seeds. These seeds mature within 40 days, then dry roasted in high flame.

When dry roasting in high flame, the outer shell breaks, and the white puff pops out. The seeds with white puff popped out is what we call as makhana.

What Makes Makhana So Popular?

Makhana is popular owing to its nutritional value. And in recent years, their usage has increased as they are handy and can be munched on the go. Makhanas are low in calories, high in fibre and give instant energy.

Nutritional Facts of Makhanas

Makhanas are a good source of nutrients. They are fibre-rich and contain other nutrients like potassium, calcium, iron and protein, making them a good snacking option.

100 grams of makhana contains the following nutritional value

Nutrient	Nutritional value
Calories	347
Fats	0.1 g
Protein	9.7 g
Fibre	14.5 g
Carbohydrate	76.9 g
Total lipids	0.1 g
Calcium	60 mg
Iron	14 mg

Health Benefits of Makhana

Healthy protein

Makhana is a good source of protein, fibre and other micronutrients beneficial for health. It is also rich in magnesium, necessary for protein synthesis and other metabolic reactions.

Low glycemic index

Lotus seeds have a low glycemic index. After consumption, it will not cause a sudden spike in insulin levels. Instead, they release slowly and give you energy. It also helps to maintain the glucose levels.

They are also high in protein, carbohydrates and low in calories. The glycemic index of makhana is low than most staple foods. So, people with diabetes can also consume them.

Weight loss

Weight loss is a journey, and the calories we shed will depend on our lifestyle. Approximately 20 per cent of our weight loss occurs due to workouts and physical activity.

Mostly weight loss depends on our diet—the foods we consume. Regarding weight loss, the first thing that comes to our list is to include more proteins and avoid fat and carbohydrates.

Makhana can be a great low-calorie snack. They contain less saturated fat, making them healthy compared to other snacks. They can be flavoured too, which makes them tastier.

Keeps Digestive System Healthy

Makhana eases bowel movement. Fibre regulates bowel movement and prevents digestive issues like constipation, hard stools and bloating.

Research states that regular consumption of makhana prevents constipation and regulates digestion.

Makhana also helps to flush out excess sodium and water from the body. It can also prevent and regulate the symptoms of other gastrointestinal problems like gastritis and bleeding disorders. They are good for kidney and heart health.

Diarrhoea

Diarrhoea can occur due to improper food habits, toxins, mental stress and when consuming contaminated water. As a result, it can lead to loose and watery stools, called diarrhoea.

Makhana is used in traditional medicine to treat and stop diarrhoea. Research states that makhana contains a strong astringent property that helps slow down the stool through the digestive tract and slows down the frequency of the passing stool.

Take one to two handfuls of makhana and dry roast it. Consume it with light food. This will help stop diarrhoea.

Rich in antioxidants

Makhana is loaded with antioxidants, which benefit the whole body. It prevents the attack of oxidative stress on healthy cells. Antioxidants also play a major role in digestion and keep the respiratory tract healthy.

Due to their antioxidant properties, makhana helps prevent wrinkles and amino acids in makhana have anti-ageing properties. As a result, it keeps your skin soft and supple.

Helps Build Muscle Mass

Makhana is rich in protein, and foods that contain a high amount of protein help build muscle mass. Makhanas can be a good source of protein for vegetarian-diet food.

One bowl of makhana contains about four grams of protein. They come from plants and are vegan food.

Improves Bone Strength

Makhana is an excellent source of calcium, which helps build bone strength. Calcium plays a crucial role in bone development and keeps bones strong and healthy.

It is suitable for everyone as it is roasted and not fried food. Many types of makhana are available in markets like salted, plain and other flavours. Besides bone health, it also reduces blood pressure and decreases cholesterol levels.

Improve cognitive function

Makhanas contain a good amount of thiamine. Regular consumption helps improve cognitive function and generates acetylcholine. As a result, it contributes to the process of neurotransmission. 

Healthy Recipes Using Makhana

Makhanas are easy to make and are a handy snack. It can be made with the available ingredients at home.

Spicy makhana

Ingredients required

Makhana 3 cups

Turmeric powder 1 tsp

Salt to taste

Chilli powder 1 tsp

Black pepper 1/2 tsp

Chaat masala 1 tsp

Ghee 1 tbsp

Method of cooking

• Heat some ghee in a wide pan, add the makhana nuts and roast it for about 10-12 minutes.
• Make sure you roast them on low flame and keep stirring. So, the heat will spread evenly.
• After the nuts have roasted, mix all the dry masala powder, and after it cools down, store it in an air-tight container.

Makhana tikki

Ingredients required

• Makhana 1 cup
• Cooked medium potatoes 2
• Roasted and coarsely crushed peanuts 2 tablespoon
• Handful coriander leaves finely chopped
• Fennel seed powder 1 teaspoon
• Chaat masala 1 teaspoon
• Cooking oil 2-3 tablespoon
• Salt to taste

Cooking instructions

• Dry roast the makhana until they become crisp and grind them coarsely.
• Combine the ground makhana, mashed potatoes and other ingredients in a bowl and mix well.
• Add salt and spice to taste and make oval-shaped patties.
• Shallow fry in a pan or bake in an oven.
• Serve hot with chutney and sauce.  

Side effects of makhana

Lotus seeds or makhana should be consumed in moderation. Overconsumption can lead to constipation and allergies. In some cases, people who consume makhana in moderation can also be allergic to these nuts.

If you feel uneasy or there are any allergic symptoms, it is important to consult your doctor immediately. People with diabetes should consult their doctor before consuming makhana as it can lower their blood glucose levels.

If makhana is consumed in large quantities, it can cause bloating, constipation and other digestive tract issues. So, if you are severely constipated, it is advised not to consume makhana.

Conclusion

Makhana is a nutrient-dense healthy snack. These small-puffed nuts are an amazing snack that will satisfy your cravings.

They are a good option when you want to lose weight. You can consume roasted makhana instead of munching on those packed potato chips.

Makhanas are healthy and good for health. However, when consumed in excess, it can cause other allergic reactions.