Health Benefits of Makhana

Ever wondered what makes Makhana the snack of choice for health enthusiasts? This ancient superfood, also known as fox nuts or lotus seeds, has been a staple in Indian households for centuries. Packed with nutrients and offering a myriad of health benefits, Makhana is making a global comeback. 

Let's delve into what makes this humble seed a powerhouse of health.

What is Makhana?

The Origin and Traditional Uses

Makhana, derived from the Euryale ferox plant, is primarily cultivated in the wetlands of Bihar, India. Traditionally, it has been used in Ayurvedic medicine to treat various ailments, including kidney disorders and arthritis. Its cultivation and consumption date back to ancient times, highlighting its longstanding significance in Indian culture.

Common Names of Makhana Across India

Makhana is known by various names across different regions:

• Phool Makhana – Commonly used in North India
• Fox Nuts – English term
• Lotus Seeds – Due to its origin from the lotus plant.

Why It’s Called a Superfood

Makhana earns its superfood status due to its impressive nutritional profile. Rich in protein, fiber, and essential minerals, it's low in fat and calories, making it an ideal snack for health-conscious individuals.

Nutritional Profile of Makhana (Per 100g)

20 Health Benefits of Makhana

Following are the health benefits of Makhana:

1. Insomnia Remedy
   If you’re popping sleeping pills to doze off, hit pause. Makhana is a legit natural fix for insomnia. It's gentle, effective, and way better for your body. No groggy mornings, just real rest.

2. Rich in Calcium
   60mg of calcium in just 100g of Makhana. It’s not just a crunchy snack, it’s a sneaky way to support your bones, joints, and all that good stuff.

3. Good for Blood Pressure
   High potassium and low sodium make Makhana an ideal snack for people with hypertension. It helps regulate blood pressure naturally and supports cardiovascular health.

4. Enhances Sexual Performance
   Makhana has aphrodisiac properties. It can improve sperm quality, reduce premature ejaculation, increase libido in men, and boost fertility in women. Yes, it's that powerful.

5. Arthritis Solution
   The high calcium content in Makhana is a win for joint health. It helps strengthen bones and can support people dealing with arthritis pain.

6. Helps with Digestion
   Makhana is high in dietary fiber, making it great for digestion and metabolism. It supports gut health and helps regulate bowel movements naturally.

7. Coffee Substitute
   Roasted Makhana offers clean energy and can be used as a caffeine-free snack for people trying to cut down on their coffee intake.

8. Contains Anti-Ageing Enzymes
   Rich in kaempferol, Makhana helps reduce signs of ageing. This flavonoid protects against cellular damage and promotes healthier, younger-looking skin.

9. Reduces Heart Disease Risk
   Makhana strengthens the heart and improves overall cardiovascular function. It supports blood circulation and keeps your heart in check.

10. Weight Loss Solution
    It’s high in fiber, low in fat, and very filling. Makhana keeps your stomach full longer and supports metabolism which is perfect for anyone on a weight loss journey. Pair it with TruePal’s Weight Loss Programme for best results.

11. Good for Pregnant Women
    Packed with nutrients, Makhana helps manage gestational diabetes, supports fetal development, and keeps blood pressure stable. Safe and nutritious during pregnancy.

12. High in Protein and Gluten-Free
    Makhana provides a protein boost without the gluten. It’s ideal for anyone with gluten sensitivity who needs a clean, healthy snack option.

13. Good for Kidneys
    Makhana promotes healthy blood flow and supports kidney function, easing pressure on the kidneys and assisting with detoxification.

14. Prevents Inflammation
    Flavonoid-rich Makhana helps lower inflammation naturally. It’s great for chronic inflammation conditions and general wellness.

15. Beneficial for Diabetic Patients
    Low in fat and high in fiber, Makhana helps regulate blood sugar levels. It’s a safe snack for people with diabetes, especially when combined with TruePal’s Diabetes Management Programme.

16. Recommended for Vegetarians
    It checks all the boxes—protein, calcium, and antioxidants—all plant-based. Makhana is an ideal snack for vegetarians looking to boost their nutrient intake.

17. Supports Respiratory Health
    Makhana rejuvenates the respiratory system and helps improve lung function. A great natural support for better breathing.

18. Reduces Stress
    A handful of Makhana can naturally calm the mind. It contains compounds that help reduce stress without causing drowsiness.

19. Helps Combat Impotency
    Makhana is known to increase both the quality and quantity of semen, making it a helpful natural remedy for male reproductive health.

20. Rich in Antioxidants
    Packed with antioxidants, Makhana fights free radicals, promotes clear skin, and supports long-term cellular health.

Want to know how your current health stacks up before revamping your diet? Book a full body health checkup with TruePal and get personalized insights into what your body really needs.

Makhana for Weight Loss

Makhana is an excellent snack for those aiming to shed pounds:

• Low in Calories: With just 356 kcal per 100g, it's a guilt-free snack.
• High in Protein and Fiber: Keeps you fuller for longer, reducing overall calorie intake.
• Boosts Metabolism: The presence of certain amino acids aids in enhancing metabolic rate.

Trying to snack smarter while shedding kilos? Explore TruePal’s Weight Loss Programme, it is designed to help you reach your goals without giving up on taste.

Makhana for Diabetes: Is It Safe?

Absolutely! Makhana is beneficial for diabetics:

• Low Glycemic Index: Helps in maintaining stable blood sugar levels.
• Rich in Magnesium: Improves insulin sensitivity.
• High Fiber Content: Slows down the absorption of sugar, preventing spikes.

Managing blood sugar levels doesn’t have to be a struggle. Check out TruePal’s Diabetes Management Programme for expert-backed lifestyle guidance that fits your routine.

How to Eat Makhana the Right Way

• Roasted Makhana: Dry roast with a pinch of salt or spices for a crunchy snack.
• Makhana Kheer: Cooked with milk and sweeteners for a delicious dessert.
• Makhana Curry: Added to curries for a rich texture.
• Portion Control: Limit intake to a handful (approx. 30g) per day.
• Best Time to Consume: Ideal as a mid-morning or evening snack.

Not sure how to include makhana in your daily meals? Talk to a certified TruePal nutritionist or dietitian today and get a diet plan tailored just for you.

Potential Side Effects of Makhana

While Makhana is generally safe, overconsumption may lead to:

• Digestive Issues: Excessive intake can cause bloating or constipation.
• Allergic Reactions: Rare, but some individuals may experience allergies.
• Blood Sugar Fluctuations: In diabetics, excessive consumption without monitoring can affect blood sugar levels.

Makhana vs Other Indian Superfoods

Scientific Research on Makhana

Studies have highlighted Makhana's health benefits:

• Antioxidant Properties: Research indicates Makhana's potential in scavenging free radicals, reducing oxidative stress.
• Cardioprotective Effects: Studies suggest its role in promoting heart health by reducing cholesterol levels.

Conclusion: Should You Add Makhana to Your Diet?

Makhana stands out as a versatile, nutritious, and delicious snack. Whether you're aiming for weight loss, managing diabetes, or simply seeking a healthy snack, Makhana fits the bill. However, moderation is key. Incorporate it into your diet wisely and reap its numerous health benefits.

Looking to take charge of your health with expert guidance, smart plans, and reliable care? Visit TruePal at our website to explore all our wellness services in one place.

12. FAQs

Q1: What is Makhana made of?

Makhana is derived from the seeds of the Euryale ferox plant, commonly known as the fox nut or lotus seed.

Q2: Is Makhana good for daily consumption?

Yes, when consumed in moderation (about 30g per day), Makhana can be a healthy daily snack.

Q3: Can I eat Makhana at night?

Absolutely! Its low-calorie content makes it a suitable late-night snack.

Q4: Is Makhana safe during pregnancy?

Yes, Makhana is safe and beneficial during pregnancy due to its rich nutrient profile.

Q5: How many Makhanas can I eat in a day?

It's recommended to consume about a handful (30g) daily.

Q6: Is roasted Makhana better than raw?

Roasting enhances its taste and makes it more palatable, but both forms retain their nutritional value.

Q7: Is Makhana good for high cholesterol?

Yes, its low-fat content and presence of antioxidants help in managing cholesterol levels.

Q8: Can kids eat Makhana every day?

Certainly! Makhana is a healthy snack