Makhana is a superfood also known as fox nuts or lotus seeds. Because they are grown from the lotus plant, it is not only delicious but also full of nutrition. Makhana has been used in Indian and Asian kitchens for centuries, especially during fasting. It is also considered cooling, improves digestion and provides energy in Ayurveda.
In this article, we will learn about 10 great health benefits of makhana, which make it an ideal superfood to include in the everyday diet. It also plays an important role in weight loss, heart health problem, controlling insulin spikes, etc. Let’s know one by one.
Why Makhana is Packed with Nutrition: A Complete Breakdown
Protein: A much needed nutrition for everyone. To recover muscle tissue and muscle growth especially after workout.
Fibre: Help in digestion, In Makhana it will be rich in fibre with less in carbohydrate, this makes everyone that makhana be the first choice.
Antioxidants: It will be also one the important compound that everyone needed in today’s world. which kill the free radicals in your body and decrease the inflammation as well.
Minerals: Magnesium and potassium, are two main minerals which are responsibe for stay your heart and brain health and regulating blood pressure well.
Makhana will be a low calorie food and high in nutrition which make to consider in your daily diet.
100g serving typically includes:
Total Calories: ~330-400 kcal (It depend up to weather it is roasted, row or fry )
Protein: 10-12g
Fibre: 8-12g
Fats: 1-2g (monounsaturated which is a healthy fat)
Carbohydrates: 65-80g
Magnesium: 80-95 mg
Iron: 1.7 mg
Calcium: 60-80 mg
Phosphorus: 190-230 mg
Top 10 Health Benefits of Makhana
01. Full of Nutrients: Superfood
Makhana, also known as fox nuts or lotus seeds, is becoming increasingly popular due to its rich nutritional value. These tiny white seeds are low in calories but are packed with essential nutrients, minerals and vitamins that play a vital role in maintaining your overall health. It is rich in essential nutrients like protein, fibre, calcium as well as some important minerals like magnesium, iron and phosphorus.
The best part about makhana is that it is suitable for a variety of diet plans. Whether you are a vegetarian, non-vegetarian or vegan. It is gluten-free and a low-fat diet. This is perfect for everyone whether it is men, women, children or the elderly. It is a completely plant-based food, so it will not have any side effects on your health.
02. High in Antioxidants
Antioxidants are the one of the essential compounds which required your body. which prevent damage caused by free radicals in your body. Free radicals are bad molecules that can damage your good cells and cause oxidative stress in the body. This stress is liable for happening many chronic diseases such as heart disease, cancer, diabetes and skin disease aging, digestion issue, etc.
This is why Makhana is not only rich in nutrients, but it also contains powerful antioxidants that are extremely beneficial for our health and prevent you from serious health issue.
Especially antioxidants like flavonoids and are found in it, that support to strengthening the body.
03. Supports Weight Management
This is a superfood that can prove to be very beneficial for people trying to lose weight. Its biggest advantage is that it is low in calories but high in fiber.
Low-calorie food is always helpful during your weight loss journey as it can be eaten in large quantities without worrying about the extra calories. This high-fiber food reduces hunger cravings. Also, it will improve digestion and make the stomach feel full for a longer time.
It can therefore reduce hunger and reduce the urge to eat regularly, leading to unnecessary calorie intake.
Therefore it can decrease appetite and reduces the desire to eat regularly, which leads to unnecessary calorie intake.
04. Maintain Blood Sugar Levels
Another vital health benefit of makhana to maintain your blood sugar level due to its low glycemic index. The glycemic index indicates that how quickly a food item increases the level of glucose in your blood.
So its important to eat low glycemin index food as much as possible, especially who will suffer from diabites. Foods that have a low glycemic index release sugar slowly, which keeps the blood sugar level stable i.e, Makhana prevent you from insulin spike.
Makhana comes in low glycemic index (G.I) category. Therefore everyone need to add in your diet from today. helps in controlling blood sugar and can also balance the need for insulin.
05. Promotes Heart Health
Makhana is a very beneficial superfood for heart health. It consist of two most important minerals potassium and magnesium. Both these minerals play a key role to keeping your heart healthy.
Potassium helps to maintain your blood pressure. It balances and reduce the excess sodium from the body, due to which reducing the chances of high blood pressure. At the same time, magnesium ease the blood vessels and helps in maintaining your heartbeat normal.
Apart from this, It consist the mono-unsaturated fat (good fat) which helps in reducing bad cholesterol (LDL). Therefore they also reduces the risk of heart diseases.
06. Improve Digestive Health
This contain high fiber, which plays an important role in improving your digestive system. Fiber increases intestinal activity and keeps it smooth, so you get relief from constipation.
Constantly consuming high-fiber foods like lotus seeds strengthens the digestive system and helps in digesting food easily.
Also, high fiber increases the growth of good bacteria in the intestine. These good bacteria support your body’s immune system and prevent many digestive problems.
07. Support Bones Strength
If you want to make your bones strengthen, then add makhana regularly in your diet. It contains good amounts of calcium and phosphorus, which are very essential minerals to support the strength and development of your bones.
Calcium give strength to the bones and teeth, while phosphorus helps in absorption of calcium in your body.
If you add fox nut continuously in your diet then it maintain bone density and prevents bone diseases. This will be also eat by children as well.
08. Improves Skin Health
If you want naturally glowing your skin? Then add makhana in your regular diet plan because it can make the reason for your beauty secret. The antioxidants present & play a key role in your skin care.
These antioxidants kill the free radicals present in your body, which are the major reason for premature wrinkles and signs of aging. Regular consumption of makhana helps in keeping the skin young, glow, tight and wrinkle free.
09. Support Kidney Health
According to American kidney association, Fox nuts acts as an excellent natural detoxifier. The antioxidants and rich fibre help to remove toxin from the kidney of your body.
It have low-sodium and high in potassium which help to reduce the extra pressure on the kidneys, making it completely safe and help to maintain the your kidney health.
These improves kidney function well and help to flush the clearing urine. This prevents you from urinary infection and other urinary disease as well.
10. Boost Immune system
Makhana contains very essential minerals like zinc and magnesium, which give the strengthen to immune system of your body.
Zinc helps your body to fight with bacteria and virus, on the other hand magnesium gives the energy to the body cells and reducing inflammation.
Taking of these two minerals will protects your body from diseases and keeps you active throughout the day. So, if you want to boost your immunity, then must add makhana in your diet.
FAQ
Is it good to eat makhana every day?
Of cause, you can eat makhana everyday, it will be full of many important nutrition and minerals as well. It will be 100% organic and natural which make him safe for everyone include children as well.
Is makhana high in protein?
Yes, makhana contain around 10-12 gram of protein of each 100gm serving of raw makhana.
Is makhana good for females?
Yes, makhana will good for female health. It contain rich of nutrition, minerals which help to relief pain during period (mensuration cycle) by the women.
Conclusion
In this blog you learned, how makhana is important for your overall health benefits. Whether it’s for heart health, weight management, fat loss or improving skin and digestion as well.
The high nutrienal value present in makhana like antioxidants, fiber, magnesium, calcium and zinc make it a perfect healthy food for ever.
If you want to improve your over all health then definitely include makhana in your regular diet. Read more…