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Makhana's Hidden Benefits: 7 Reasons to Snack Smart

Writer's picture: Meenu BalajiMeenu Balaji

Updated: Feb 5

Makhana or phool makhana is a popular snack for weight loss. Makhana in English is known as fox nuts or lotus seeds, As a South Indian, I didn't know about makhana until I started practising as a nutritionist.


What is Makhana?

The makhana seeds come from the Euryale Fox plant, which grows in ponds and lakes. Makhana is harvested from the plant's seed pod. The seeds are then carefully removed and dried.


Makhana can help you manage your health in numerous ways, and today, we're looking at seven reasons why it should be a part of your diet.


1. Packed with Nutrients

Makhana is full of essential nutrients that can contribute to overall health (1, 2, 3, 4). A 100-gram serving contains around 350 calories and is rich in protein, fiber, and important minerals like magnesium, potassium, and phosphorus.

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Roasted Makhana

Makhana is also rich in antioxidants. Antioxidants like flavonoids and phenols help fight free radicals in the body, reducing oxidative stress and inflammation (5, 6, 7, 8).


2. Supports Weight Loss

If you're trying to maintain a healthy weight or lose some pounds, makhana can be your best friend. It is low in calories and fat while high in protein and fiber (9, 10, 11, 12), making it an ideal snack for those on a weight loss journey.


Eating fiber-rich snacks keeps you full for longer (14, 15, 16, 17). Additionally, it helps reduce blood sugar levels. Moreover, makhana also has a low glycemic index. Makhana is also a great alternative to traditional snacks like chips or biscuits, which are high in unhealthy fats and sugars.


3. Improves Heart Health

Makhana is heart-friendly thanks to its rich magnesium (13) and potassium content. Magnesium helps regulate blood pressure (18, 19, 20, 21), while potassium helps maintain fluid balance, contributing to optimal heart health.


Studies suggest that increasing magnesium intake may help lower the risk of heart disease and improve overall cardiovascular function. The high fibre content also helps manage cholesterol levels by reducing bad cholesterol (LDL) and promoting good cholesterol (HDL).


4. Rich in Protein

Makhana is an excellent plant-based source of protein, especially for vegetarians and vegans. We know that protein is essential for muscle building and repairing body tissues. But it is also needed for producing hormones and supporting immune function.

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Makhana contains a higher protein content compared to many other snacks. Hence, it is a healthier choice for those looking for high-protein snacks. You get around 9g of protein in 100g of makhana. Take a look at some more vegan protein foods.


5. Supports Digestive Health

Makhana is also high in fibre. Fiber is vital for your optimal digestive health. Fibre feeds the good bacteria in the gut. It also regularizes bowel movements and prevents constipation (22, 23, 24, 25, 26, 27).


Makhana is also gluten-free, making it an excellent option for those with gluten sensitivity. If you are a vegan, vegetarian or on a gluten-free diet, then including makhana in your diet is a no-brainer. Check out the gluten-free calcium rich ragi laddu recipe.


6. Boosts Bone Health

Makhana contains some amount of calcium, which is essential for healthy bones and teeth. As you age, maintaining bone density becomes crucial.


The magnesium and phosphorus content in makhana also contributes to bone health. They promote calcium absorption and ensure strong bones (28, 29, 30, 31). If you're concerned about bone health, adding makhana to your diet can help reduce the risk of osteoporosis and fractures.


7. Improves Skin and Hair Health

Makhana contains antioxidants like flavonoids, which are great for skin health. Antioxidants help fight free radicals that contribute to skin ageing and damage. Therefore, eating makhanas can also help with your skin.


The protein in makhana also supports hair growth and helps maintain healthy hair by preventing hair thinning and breakage.


 

How to Roast Makhana?

Roasting makhana is a simple process that brings out its natural flavor and crunch. To roast makhana, start by heating a pan over medium heat. Add a small amount of ghee or oil to the pan. Once the oil is heated, add the makhana and sauté it, stirring frequently, for about 5-7 minutes.


You’ll know the makhana is roasted when it turns crisp and slightly golden in color. Roasting enhances the nutty flavor of the seeds, making them a perfect snack. You can also add spices like salt, black pepper, or turmeric during roasting for additional flavor. After roasting, makhana can be enjoyed as such or added to other recipes like soups, curries, or even salads for a healthy crunch


Tasty Makhana Recipes to Try

Now that you know all the health benefits, let's explore how to include makhana in your diet with these easy and delicious recipes.


1. Makhana Chaat Recipe

Here is an easy makhana recipe to try. If you have roasted makhanas at home, you can make this chaat in just a few minutes.


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Makhana Chaat Recipe

Ingredients:

  • 1 cup makhana (fox nuts)

  • 1 tbsp olive oil or ghee

  • 1/2 tsp turmeric powder

  • 1/2 tsp chaat masala

  • 1/2 tsp cumin powder

  • Salt to taste

  • A pinch of black salt (optional)

  • Fresh coriander for garnish


Instructions:

  1. Heat the olive oil or ghee in a pan on medium heat.

  2. Add the makhana and roast them for about 5-6 minutes, stirring occasionally until they turn crispy.

  3. Add the turmeric powder, cumin powder, chaat masala and salt. Toss to coat evenly.

  4. Garnish with fresh coriander and serve as a healthy snack.


2. Makhana Kheer

Before you say, how would that work? That was my initial reaction too. But it is delicious dessert that you should give a try.


Ingredients:

  • 1 cup makhana (fox nuts)

  • 2 cups full-fat milk (or plant-based milk like almond or soy)

  • 2 tbsp jaggery (optional)

  • 1/4 tsp cardamom powder

  • A handful of chopped nuts (almonds, cashews)

  • A few saffron strands (optional)


Instructions:

  1. Roast the makhana in a pan until they are crispy and slightly golden.

  2. Boil milk in another pan.

  3. Add the roasted makhana to the milk. It should cook for 5-10 minutes until the makhana becomes soft.

  4. Add jaggery, cardamom powder, and nuts, and let it cook for another 5 minutes.

  5. Garnish with saffron strands and serve warm.


 

Makhana vs Chips and Biscuits: A Comparison

Here's a comparison of makhana with chips and biscuits. Although biscuits and chips are high in calorie, fat, and salt content, they are easy options that many eat everyday.

Nutrient

Makhana (100g)

Chips (100g)

Biscuits (100g)

Calories

350 kcal

536 kcal

500 kcal

Protein

9 g

5 g

5 g

Fiber

8 g

3 g

1 g

Fat

0.5 g

34 g

25 g

Salt

0.02 g

1.5 g

0.6 g

Makhana Nutrition Facts:

As you can see, makhana is a healthier alternative to chips and biscuits. Makhana calories per 100g is 350, whereas for chips and biscuits, it is higher. Not only that, it also provides more protein and fiber. Therefore, makhana is an excellent snack option for anyone seeking a healthy diet.


Conclusion

Makhana, also known as fox nuts or lotus seeds, is more than just a crunchy snack. It's a powerhouse of nutrients that can boost your health in numerous ways, from improving heart health to promoting digestive wellness. Whether you enjoy it as a savory snack, in a dessert, or as part of your meals, makhana is an easy and healthy choice. So, next time you're looking for a low-calorie snack, make sure to reach for some makhana!

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