Makhana offers several health benefits, from bone strength to digestion
Makhana, or fox nuts, are being highlighted for benefits ranging from bone strength and weight control to better sleep and hormonal balance.
Everyone knows about dry fruits like cashews, almonds, pistachios and raisins, but there is another name on that list: makhana. Makhana refers to lotus seeds, known in English as fox nuts, and is counted among superfoods.
Makhana is a plant that grows in water, and its seeds are harvested from it. India, Japan and China produce makhana on a large scale, and in India, Bihar is particularly known for its makhana output.
In terms of health, makhana is low in calories but high in fibre. Eating it creates a feeling of fullness, which helps with weight loss. It also strengthens bones, since it contains a good amount of calcium and magnesium. These elements also help keep blood pressure and cholesterol under control, while maintaining strength in the body.
The magnesium in makhana also improves sleep and relaxation, giving the body restful sleep. It is also considered useful for maintaining hormonal balance in women. According to traditional medicine, makhana is a medicinal plant that helps reduce hormonal imbalance.
In terms of nutrients, makhana contains 350-370 kilocalories of energy per serving, along with 60-65 grams of protein and 65-70 grams of carbohydrates. Fat content is very low, at 0.1-0.5 grams, while fibre content is 7-10 grams. It contains 60-80 milligrams of calcium and 1.4-1.8 milligrams of iron. Magnesium, zinc and phosphorus are also present in good amounts, along with antioxidants such as flavonoids and alkaloids.
Makhana is also easy to prepare. It can be lightly roasted in a pan with a little ghee. For a spicier taste, salt or a little black pepper powder can be added, giving the makhana a different flavour. Makhana is said to be beneficial for people who do yoga or exercise, and eating it with milk is said to build strength in the body. It is also used to make kheer.
