Makhana: The Health Benefits You Need to Know

Makhana, also known as fox nuts or lotus seeds, has gained immense popularity in recent years. According to Richa Anand, Chief Dietician at Dr. LH Hiranandani Hospital in Mumbai, this recognition is well-deserved due to its numerous health benefits, making it an ideal snack option when consumed as part of a balanced diet.

Makhana is not only a delicious snack, especially when sprinkled with red chili powder, but it’s also a smart choice for health-conscious individuals, particularly during the monsoon season. Its light and easily digestible nature help reduce bloating, making it a perfect treat for the rainy season when stored in a dry, airtight container to maintain its freshness and crispness.

The health benefits of makhana are impressive:

Low in Fat and Calories: An excellent choice for weight management as it offers a sense of fullness with low-calorie content.
Rich in Protein: Abundant in protein, aiding in muscle repair and growth.
Antioxidant Properties: Contains natural antioxidants like kaempferol, reducing the risk of cancer and heart-related diseases.
Rich in Dietary Fiber: Promotes digestive health, and regular bowel movements, and helps maintain blood sugar levels.
Low in Sodium: Ideal for heart patients as it supports reduced blood pressure and minimizes the risk of heart attacks.
Phosphorus and Magnesium: Supports bone health and muscle maintenance.
Suitable for Fasting: Often consumed during fasting periods, providing a sense of fullness.
Gluten-Free: Suitable for individuals with celiac disease or gluten intolerance.
Promotes Healthy Skin: Antioxidants and protein contribute to healthy, youthful skin.
Additionally, makhana has a low glycemic index, making it suitable for diabetic individuals when consumed in moderation. Pregnant women can also benefit from makhana’s nutritional richness, helping maintain a healthy weight and ensuring essential nutrient intake for both mother and baby.

However, it’s essential to be mindful of potential allergies, consume makhana in appropriate portions to avoid weight gain, and avoid excessive use of butter or oil in seasoned preparations. Staying hydrated after consumption is crucial, and for children, opt for smaller-sized makhanas to prevent choking hazards.

Re-reported from the article originally published in The Indian Express