Makhana commonly known as fox nuts or lotus seeds has emerged as a popular nutritious snack celebrated for its health benefits. Known for being low in calories and rich in dietary fiber, makhana is increasingly recognised as a superfood. These crunchy white seeds come from the aquatic plant Euryale Fox and have long been a staple in traditional diets across various cultures. Today, their impressive nutritional profile is gaining global appreciation. Packed with antioxidants and essential minerals, makhana supports heart health, aids digestion, and helps with weight management. Its versatility allows it to be enjoyed roasted, in desserts, or as a healthy snack, making it a convenient choice for those seeking wholesome and beneficial food options.
Health benefits of consuming Makhana
Makhana’s antioxidants help reduce oxidative stress and inflammation, factors that contribute to heart disease. Regular consumption may lower levels of bad cholesterol (LDL) while increasing good cholesterol (HDL), thus promoting cardiovascular health and reducing risks related to atherosclerosis and hypertension.
Being low in calories but high in fiber, makhana helps curb hunger pangs and promotes satiety, which can reduce overall calorie intake throughout the day. This satiating effect supports metabolic rate improvement and can aid in effective weight loss when included as part of a balanced diet.
- Helps regulate blood sugar levels
Thanks to its low glycemic index, makhana causes a gradual rise in blood sugar, making it a suitable snack option for people managing diabetes. It can be consumed as roasted seeds between meals or incorporated in healthy desserts using natural sweeteners like dates or jaggery in moderation.
- Promotes digestive health
The fiber content in makhana supports a healthy digestive system by facilitating regular bowel movements and preventing constipation. It can enhance gut health and overall metabolism.
Who should avoid eating makhana
Despite its numerous health benefits, certain individuals need to be cautious about makhana intake due to specific health concerns according to makhana.org and healthshots.com
- Individuals with kidney stone risks
Makhana contains oxalates, which can contribute to kidney stone formation. People with a history or predisposition to kidney stones should limit consumption to avoid increased risks, as oxalates may reduce calcium and magnesium absorption.
- Allergy-prone individuals
Those sensitive to nuts and seeds may experience allergic reactions ranging from mild itching and hives to severe anaphylaxis. Avoid or introduce makhana cautiously if allergies exist.
- Individuals with digestive disorders
People suffering from digestive issues such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) might find high-fiber foods like makhana difficult to digest, potentially worsening symptoms like bloating, gas, or abdominal discomfort.
- Individuals with gout or high uric acid levels
Makhana contains moderate levels of purines, compounds that can increase uric acid in the body. For those prone to gout or hyperuricemia, limiting purine intake is recommended, including reducing makhana consumption.
- People on blood-thinning medications
Due to its vitamin K content, which plays a role in blood clotting, excessive makhana intake might interfere with blood-thinning medications such as warfarin. Individuals on such medications should consult healthcare providers before regular consumption.
Makhana: Nutritional profile
Makhana is a powerhouse of nutrients, offering a combination of flavonoids, polyphenols, proteins, carbohydrates, and essential minerals. Notably:
- Rich in antioxidants: The presence of flavonoids like kaempferol and various polyphenols provides potent antioxidant and anti-inflammatory properties.
- Low in calories: Perfect for weight management, makhana offers a satisfying snack option without excess calorie intake.
- High in dietary fiber: Fiber content helps in promoting a feeling of fullness, supporting digestion, and aiding metabolism.
- Low glycemic index: This makes it an excellent food choice for blood sugar regulation.
These properties collectively contribute to makhana’s rising popularity as a heart-healthy and metabolism-friendly snack.
How to add makhana into your diet
Makhana is versatile and can be enjoyed in multiple ways:
- Roasted snack: Lightly roasted makhana with a pinch of salt and spices makes a crunchy, healthy snack.
- Desserts and puddings: When combined with natural sweeteners like jaggery or dates, makhana becomes a nutritious dessert option.
- As a topping: Sprinkling roasted makhana over salads or soups adds texture and nutritional value.
- In curries and stir-fries: It can be added to various dishes for an extra boost of nutrients and crunch.
Pro Tip: For best results, it is advisable to lightly chop makhana before roasting. This step helps remove any unwanted debris or insects and ensures even roasting. Chopped makhana also tends to absorb flavors better, resulting in a crispier, tastier snack.Disclaimer: While makhana (fox nuts) offers many potential health benefits, it may not be suitable for everyone. Individuals with specific medical conditions such as kidney stones, gout, certain digestive disorders, or nut/seed allergies should exercise caution. Excessive consumption may also affect blood sugar levels and interfere with blood-thinning medications. Always consult a qualified healthcare professional before making significant dietary changes, especially if you have existing health concerns.Also Read | Chewing saunf or drinking saunf water: Which is the healthier optio
