10 Best Health Benefits of Makhana

If you have been hunting for healthy snacks, you must have encountered these white, beautiful, and tasty ‘makhanas,’ commonly known as ‘phool makhanas’ in India. The wonder snack for those untimely hunger pangs is exceptionally healthy and delicious and can keep you feeling full for longer. Gorgon nut is used in treating various diseases in traditional oriental medicine. It helps in diminished splenic function, leucorrhea, kidney-related problems, polydipsia, and chronic diarrhea. Extract from the nut has been shown to possess cardioprotective, neuroprotective, cell-mediated immunity, and antioxidant properties.

In addition, the extract also has properties that make it ideal for use in cosmetics as a skin-whitening agent. Further research is required to harness its potential for full-fledged usage in the cosmetic industry. (1)

Calorie and Nutitional value of Phool Makhana

List of Top 10 Health Benefits of Makhanas/Fox nuts/Phool Makhane

While most of us jump for processed, salty snacks when we want to munch something, making ourselves prone to many diseases, makhanas can keep the munching going on guilt-free. Since they are zero in trans fat and are gluten-free, they score high on every healthy eater’s plate. Plus, they are crunchy and, with a slight variation here and there, make up for a tasty, filling snack that can be had without causing any adverse effect on our health.

1. For diabetic patients

Makhanas or fox nuts can be consumed without worrying by diabetic patients. Lotus seeds contain vitamin B complexes, lots of fiber, and low calories, making them score low on the glycemic index. They help in maintaining blood sugar levels in patients with type 2 diabetes and are often recommended to them to have as a snack.

2. Healthy for hypertension patients

Fox nuts contain a good proportion of potassium, essential for our heart to function correctly. Potassium flushes out surplus salt from the food. Potassium helps in getting rid of salt from the kidney. The lesser the fluids your body stores, the less the blood pressure. However, to avail of the benefit, makhanas should be consumed without salt for patients with high blood pressure.

3. Delays the aging process

We all want to look young and good, no matter our age. The modern lifestyle has shifted the aging process to the early years, and people from all walks of life suffer from premature aging. The nutritious lotus seeds can help you delay aging, thanks to all the flavonoids and strong antioxidant properties that fight free radicals and prevent cells from oxidizing. You can get healthier skin, fight premature greying of hair, and delay the effect of wrinkles with regular consumption of fox nuts in your diet.

4. Good for people aiming at weight loss

Makhanas offer a lot of nutrition and make for a wholesome snack for people looking to fill their tummies without packing on extra and unnecessary calories. To make them even healthier, you can dry roast them without ghee and add a pinch of black salt. They make for a filling and wholesome snack. However, do note that makhanas with a glass of milk are also recommended for weight gain, so avoid milk if you take the latter to lose the inches.

5. Protein rich

Proteins are the building blocks of our body, and we know it. They are crucial for the production of hormones for maintaining hemoglobin and enzymes. Proteins are also a must for maintaining bone health and preventing osteoporosis by stimulating calcium absorption. These proteins regulate our mood and energy levels by aiding the neurotransmitters to function properly. Not to mention proteins are also a key component for controlling blood sugar levels. Fox nuts come with about 11% protein content, making it an absolute must in your diet to keep healthy.

6. Fights infertility

According to Ayurvedic and Unani beliefs, makhanas have aphrodisiac properties that can fight infertility in couples. Makhanas are hydrants, making the body’s secretions moisturized. Fox nuts are believed to increase both male and female libido levels and boost semen quality and sperm count in men. Women are also recommended to eat lotus seeds for improved fertility.

7. A powerhouse of calcium

Euryale ferox is a rich source of calcium, the primary component of strong bones and teeth. It is calcium that supports the body’s skeletal structure and functions. While 99% of calcium improves bone and teeth health, the remaining calcium goes to nerve cells, body tissues, blood, and other body fluids for optimal functioning. Having calcium-rich foods ensures you do not have osteoporosis and other related calcium deficiency diseases. Having makhanas regularly will ensure you get a good amount of calcium naturally every day.

8. Detoxifies the spleen

Acting as a filter for blood, the spleen plays multiple supporting roles in the body. It stores platelets and white blood cells and recycles old red blood cells. Fox nuts help detoxify the spleen by cleaning up the bloodstream and wiping away dead blood cells. This enables the body to perform its immune functions effectively. A healthy spleen makes for a healthy you, so remember to have a few lotus seeds daily.

9. Treat insomnia

Lotus seeds have calming effects on our system, thanks to the proteins that release the feel-good hormones. This makes one feel sedated after consuming makhanas, and also because one feels full. Moreover, they also have a positive effect on blood pressure, thus relaxing the nerves and making you feel rejuvenated and calm. People with difficulty sleeping should make lotus seeds a part of their daily diet and derive the benefits.

10. Helps the kidneys function optimally

Because lotus seeds help the kidneys flush excess toxins and eliminate salt, blood pressure is affected positively. This, in turn, helps the kidneys to perform their functions better. It is high in fiber, and so helps to avoid constipation. You will notice fewer kidney problems, such as urinary incontinence when you have a few makhanas daily.

11. Makhanas have anti-inflammatory properties

Flavonoids comprise about 6000 phenolic compounds and are mainly the product of the secondary metabolism of plants. They can be made a part of your diet by consuming edible plants. Extremely beneficial to health, flavonoids have a polyphenolic structure that confers antioxidant activities on them. The flavonoids in makhanas make them anti-inflammatory agents suitable for people suffering from immunity issues. The risk of cardiovascular diseases, too, comes down if you have flavonoids in your diet. It helps in relieving arthritis, which manifests itself as numbness and pain in joints. (2)

More about Phool Makhanas

What are Makhanas?

Makhanas has been deemed a healthy food now, but our ancestors always knew the benefits they offered us humans. No wonder makhanas have been used in Chinese medicine for thousands of years, and our Ayurveda also uses it to treat various ailments.

From a plant called Euryale Fox, makhanas are known as Fox nuts, lotus seeds, and gorgon nuts. The plant flourishes in wetlands and ponds across Eastern Asia.

Moreover, makhanas also find significance in various religious ceremonies and festivals in India and are often used to make dishes consumed during fasting, especially during the Navratras. Its kheer is an Indian pudding served in many Indian households as a sweet dish on essential occasions.

Nutritional Value of Makhanas or Fox nuts

The nutritional value of fox nuts is attributed to their low glycemic index, high fiber content, and antioxidants. A bowl of 100 grams of makhanas contains only 350 calories, almost zero fat, and no trans fat. 89% of these calories come from carbohydrates, while the rest, 11%, come from proteins. It also has considerable potassium, iron, and calcium and offers plenty of dietary fiber.

By themselves, makhanas have low sodium content, but the sodium levels may change after making them into a snack. Read the packet information clearly if you are trying to avoid excess sodium.

When should you not eat Makhanas or Fox nuts?

Being a natural food, there has been no proven harmful effect caused due to the consumption of makhanas. However, you may exercise caution with eating makhanas if you-

Have cold or flu – It is generally not considered a good idea to have makhanas or fox nuts when you suffer from cold or flu.

Are pregnant or breastfeeding – Though safe, any new edible item must be brought to your doctor’s notice before you start consuming it during these delicate phases of your life

Suffering from diarrhea – Though makhanas are beneficial for chronic diarrhea, they may not be consumed for loose motions

How to consume Makhanas?

The simple way to eat makhanas as a snack is to dry roast them with some ghee added. If you like, you can add a turmeric pinch or skip it altogether. Garnish with salt and pepper, and you are good to go.

You could also try making makhanas kheer and have it as a pudding.

People with blood pressure-related issues can dry roast fox nuts on a high flame and have them without salt.

Comparative Nutritional Analysis: Makhana vs. Other Popular Snacks (Per 100g)

Note: Nutrient values are approximate and can vary based on preparation methods and specific product brands.