Makhana (Fox Nuts): 9 Scientifically Proven Health Benefits

The wide range of health benefits of makhana or fox nuts or lotus seeds makes it an excellent choice for everyone. If you are looking for a healthy and delicious snack, you might want to try makhana, a popular Indian cuisine that is gluten-free. They are the seeds of the lotus plant, which are harvested from the ponds and lakes in India with great nutritional value. Once they are plucked from the water, they are sun-dried, roasted, and packaged for sale. They are crunchy and slightly sweet, with a nutty flavor that makes them a versatile ingredient in both sweet and savory dishes.

One of the most notable benefits of makhana is its low-calorie count. A typical serving contains only about 50 to 60 calories (100g contains 346 calories), which makes them an ideal snack for anyone who is in a weight loss goal. Additionally, they are fiber and protein-rich and are a good source of antioxidants. Makhana is also rich in several important minerals, including calcium, magnesium, potassium, and phosphorus. All these nutrients play a critical role in diabetes, heart health, bone health, muscle function, and many more.

Nutritional Value of Makhana

Fox nuts are low in cholesterol, saturated fats, and sodium. Also, it is a great source of calcium, potassium, magnesium, thiamine, protein, manganese, and phosphorus. 100 grams of fox nuts will provide you with around 346 calories.

Here is the makhanas nutritional value per 100g:

• Calories: 346 kCal
• Protein: 9.7gm
• Carbohydrates: 76.9gm
• Fats: 0.1gm
• Fiber: 14.5gm
• Calcium: 60mg
• Iron: 1.4mg

Scientifically Proven Health Benefits of Makhana

1. Rich in Antioxidants

A healthy body can be achieved and maintained through a variety of factors, including eating a healthy diet and exercising regularly. However, the most important thing you can do to keep healthy is to make sure you are getting enough antioxidants. Antioxidants are compounds that your body uses to fight off free radicals.

Free radicals are chemical substances that are produced naturally in our bodies. However, due to environmental pollutants and other toxins, the production of these free radicals exceeds the limit and can harm our cells which leads to long-term health problems. The body uses antioxidants to neutralize these free radicals and protect us against their harmful effects.

Makhana contains a variety of antioxidants, such as gallic acid, chlorogenic acid, as well as epicatechin. Many studies have demonstrated these antioxidants play a significant role in various aspects of health and may be beneficial in protecting against chronic diseases such as heart disease, cancer, type 2 diabetes, and many more.

Read More: ABC Juice: Most Amazing Health Benefits and its Recipe

2. Makhana May Help in Weight Loss

One of the biggest challenges when it comes to losing weight and living a healthy lifestyle is finding foods that are both healthy and satisfying.

Most of the typical snack foods are high in calories and unhealthy fats. But unlike many other snacks, Makhana is incredibly low in calories. This makes it an ideal option for people who are trying to cut down on their calorie intake without sacrificing nutrition.

However, makhana’s weight loss benefits do not just come from its low-calorie count. It is also high in protein, fiber, and complex carbohydrates, which can help you feel fuller for longer periods of time. This can reduce the temptation to snack on unhealthy foods throughout the day, helping you to stick to your healthy eating plan.

Read More: The Best Protein Powders for Women

3. Makhana May Have Anti-Ageing Property

Aging is a natural process that everyone goes through. Makhana is rich in potent antioxidants, including flavonoids and polyphenols, which can protect your cells from oxidative stress and free radical damage. The oxidative stress is caused by a chemical reaction in the cells which can lead to imbalances and contribute to the aging process. The high antioxidant content in makhana can help reduce wrinkles, fine lines, and other signs of aging.

Also, makhana contains several anti-aging amino acids such as glutamine, cystine, arginine, and methionine that promote collagen production in the skin. Collagen is a protein that gives your skin its elasticity and firmness. As we age, collagen production tends to decrease, which results in sagging skin and wrinkles. Eating makhana can help boost collagen production, leading to healthier, younger-looking skin.

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4. Makhana May Control High Blood Pressure

Managing blood pressure is essential for maintaining optimal health. Elevated blood pressure (Hypertension) can result in a range of health conditions, including cardiovascular disease and stroke.

Potassium and sodium, two essential nutrients, play a vital role in regulating blood pressure and mainly promote cardiovascular health. Potassium is crucial for maintaining a balance of fluids in the body. It helps in the proper functioning of nerves, muscles, and kidneys, and aids in the removal of excess sodium.

Makhana is an optimal food for regulating blood pressure due to its high potassium content and is responsible for maintaining sodium levels. When sodium levels are too high, the blood vessels become narrowed, leading to hypertension. By increasing potassium intake, the blood vessels can relax and expand, resulting in a decrease in blood pressure.

5. Makhana for Diabetes

Diabetes is one of the most prevalent lifestyle diseases in today’s world. With the consumption of processed foods on the rise, keeping your blood sugar under control has become a challenge. Fortunately, makhana is one snack that diabetic individuals can easily consume without worrying about their blood sugar levels.

Makhana has a low glycemic index, which means it has only very little effect on blood sugar levels. This makes it an ideal snack for diabetic patients who don’t want to indulge in high-sugar snacks such as chips and cookies. Makhana also contains dietary fibers which help in better glucose absorption and insulin resistance.

6. Makhana as Detoxifying Agent

Detoxification is the process of eliminating toxins from our body. There are many ways toxins can enter our body, especially through the air we breathe, the water we drink, the food we eat, and even the products we use. We have several organs that help eliminate these toxins, such as our liver, kidneys, and lymphatic system. However, sometimes these organs can become overloaded, and toxins can accumulate in cells, leading to various health problems.

In such cases, our bodies need a little extra help with this process. This is where detoxifying food will help us and give our bodies to function optimally. Makhana is one such food that is rich in antioxidants, which help fight against toxins and disease-causing viruses and bacteria.

Makhana is also a rich source of dietary fiber which helps to keep things moving smoothly and prevent constipation. This can help to flush out any toxins or waste products that might be hanging around in your digestive system.

7. Makhana Helps in Strong Bones

Bones not only provide structural support, but they also anchor our muscles, protect organs, and store calcium. And calcium, without a doubt, plays a vital role in maintaining healthy bones and joints making it an essential nutrient for our body. It promotes bone density, which reduces the risk of fractures and bone loss issues like osteoporosis. Apart from that, calcium also helps in maintaining muscle strength and prevents muscle cramps. Makhana is rich in calcium and undoubtedly you will get strengthened bones.

8. Makhana Prevents Inflammation

Inflammation is a natural process that occurs in our body when it senses a threat or injury. It is the body’s way of protecting itself from harmful stimuli such as bacteria, viruses, injury, and toxins. However, sometimes chronic inflammation may be caused by chronic exposure to these substances contributing to the development of various diseases such as cancer, heart disease, diabetes, asthma, hay fever, neurological disorders, and many more.

Makhana contains kaempferol, a flavonoid known for its anti-inflammatory and anti-oxidant properties. Many research studies showed that kaempferol inhibits the production of pro-inflammatory molecules, thus reducing the risk of chronic inflammation.

9. Makhana Benefits on Mental Health

Our mental state affects our behavior, thoughts, and emotions, and can have a significant impact on our quality of life. Stress and anxiety are two of the most common mental health concerns that people face today, and finding ways to manage and alleviate these conditions is very essential.

Makhana is a good source of magnesium, which is essential for calming the nervous system and reducing anxiety. Magnesium is a natural muscle relaxant that helps to reduce tension and promote relaxation. Consuming makhana regularly can help to reduce symptoms of anxiety and improve overall mental health. Also, it is rich in thiamine which helps in better brain function. 

Side Effects of Makhana

Eating too much of anything is dangerous, and eating too many fox nuts is no exception. These are the few side effects if you overconsume fox nuts,

• Gastrointestinal issue
• Allergy
• Increase in insulin levels
• Flatulence
• Constipation
• Bloating

Summary

Makhana is a great food that has numerous health benefits and is a staple in traditional Indian cuisine and snacking culture. It can be prepared at home and adding it to your diet is an easy way to boost your overall health and well-being while keeping your taste buds satisfied. So, next time you are looking for a healthy diet just reach out for a bag of fox nuts.

Frequently Asked Questions (FAQs)

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References

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2. Pal, Imana, and Purnima Dey. “A review on lotus (Nelumbo nucifera) seed.” International Journal of Science and Research 4.7 (2015): 1659-1665.
3. Ahmed, Danish, et al. “Antidiabetic, antioxidant, antihyperlipidemic effect of extract of Euryale ferox salisb. with enhanced histopathology of pancreas, liver and kidney in streptozotocin induced diabetic rats.” Springerplus 4.1 (2015): 1-17.
4. Das, Samarjit, et al. “The effect of Euryale ferox (Makhana), an herb of aquatic origin, on myocardial ischemic reperfusion injury.” Molecular and Cellular Biochemistry 289 (2006): 55-63.
5. Wu, ChengYing, et al. “Antioxidant and anti-fatigue activities of phenolic extract from the seed coat of Euryale ferox Salisb. and identification of three phenolic compounds by LC-ESI-MS/MS.” Molecules 18.9 (2013): 11003-11021.
6. Wu, Cheng-Ying, et al. “The hypoglycemic and antioxidant effects of polysaccharides from the petioles and pedicels of Euryale ferox Salisb. on alloxan-induced hyperglycemic mice.” Food & function 8.10 (2017): 3803-3813.
7. Huang, Zhiheng, et al. “Extract of Euryale ferox Salisb exerts antidepressant effects and regulates autophagy through the adenosine monophosphate‐activated protein kinase—UNC‐51‐like kinase 1 pathway.” IUBMB life 70.4 (2018): 300-309.

Disclaimer:

The health information provided on this page is intended to be for informational and educational purposes only and should not be used as a substitute for medical advice or treatment.