Makhana is extracted from the seeds of the lotus flower and has a unique crunchy texture that makes it a great substitute for popcorn or other high-calorie snacks.
Makhana, also known as fox nuts or lotus seeds, is a popular snack in India and other Asian countries.
Makhana is not only delicious but also packed with numerous health benefits. It is a low-fat and high-fiber food that is rich in essential nutrients like protein, carbohydrates, and minerals.
In this article, we will take a closer look at the nutritional value of makhana and how it can benefit your health.
Nutritional Value of Makhana
Makhana is a low-fat and high-fiber food that is rich in essential nutrients like protein, carbohydrates, and minerals.
Here is a breakdown of the nutritional value of makhana per 100 grams:
- Calories: 347
- Protein: 9.7 grams
- Fat: 0.1 grams
- Carbohydrates: 76.9 grams
- Fiber: 14.5 grams
- Calcium: 56 mg
- Magnesium: 125 mg
- Potassium: 350 mg
- Phosphorus: 224 mg
- Iron: 1.4 m
Makhana, are highly nutritious and versatile seeds that have been used in traditional medicine for thousands of years. These small, white seeds are the edible seeds of the lotus flower and are commonly consumed in many parts of Asia. They are low in fat and calories and are an excellent source of essential nutrients, making them a healthy snack option.
10 Proven Health Benefits of Makhana
1. Rich in Antioxidants
Makhana is a rich source of antioxidants that help protect the body against oxidative stress. Oxidative stress is caused by free radicals in the body that can damage cells, proteins, and DNA. Antioxidants neutralize these free radicals, preventing them from causing damage. Makhana contains compounds such as kaempferol and quercetin that have powerful antioxidant properties.
2. Good for Digestion
Makhana is high in fiber, which is essential for maintaining a healthy digestive system. Fiber helps prevent constipation and promotes regular bowel movements. It also helps to regulate blood sugar levels and reduce cholesterol levels.
3. Promotes Weight Loss
Makhana is a low-calorie snack that can help you lose weight. One cup of makhana contains just 50 calories, making it an ideal snack for those trying to lose weight. Makhana is also high in protein, which helps to keep you feeling full and satisfied for longer periods.
4. Boosts Immune System
Makhana is a good source of zinc, which is an essential mineral for a healthy immune system. Zinc helps to produce white blood cells that fight off infections and diseases. It also helps to support the body’s healing processes.
5. Helps Lower Blood Pressure
Makhana is low in sodium and high in potassium, which makes it an ideal snack for those with high blood pressure. Potassium helps to regulate blood pressure by counteracting the effects of sodium in the body. Consuming makhana regularly can help lower blood pressure and reduce the risk of heart disease.
6. Good for the Heart
Makhana is rich in flavonoids, which are beneficial compounds that help reduce inflammation in the body. Inflammation is a major risk factor for heart disease, and consuming makhana regularly can help reduce this risk. Makhana is also low in cholesterol and saturated fats, which further reduces the risk of heart disease.
7. Helps Manage Diabetes
Makhana has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. This makes it an ideal snack for those with diabetes. Makhana also contains compounds that help to regulate blood sugar levels, making it a good option for managing diabetes.
8. Improves Cognitive Function
Makhana contains thiamine, which is an essential nutrient that helps improve cognitive function. Thiamine helps the body convert food into energy and is important for maintaining a healthy nervous system. Consuming makhana regularly can help improve memory, focus, and overall brain function.
9. Reduces Anxiety and Stress
Makhana contains tryptophan, an amino acid that helps the body produce serotonin. Serotonin is a neurotransmitter that helps regulate mood and reduces anxiety and stress. Consuming makhana regularly can help reduce feelings of anxiety and stress.
10. Helps Prevent Cancer
Makhana contains compounds that have anti-cancer properties. These compounds help to prevent the growth and spread of cancer cells. Consuming makhana regularly can help reduce the risk of certain types of cancer, including breast and colon cancer.
Makhana can be consumed in many ways, making it a versatile ingredient to incorporate into your diet. Here are some ways to include makhana in your diet:
- Roasted makhana as a healthy snack: Roasted makhana makes for a delicious and healthy snack that you can enjoy at any time of the day.
- Makhana in curries and soups: Makhana can be added to curries and soups to enhance the texture and flavor of the dish.
- Makhana in desserts: Makhana kheer (pudding) is a popular dessert in India that is made with milk, sugar, and makhana. It is a healthy and delicious way to satisfy your sweet tooth.
Healthy Recipes of Makhana
Sure, here are two healthy recipes using makhana:
1. Makhana Chaat
Ingredients:
- 2 cups roasted makhana (puffed lotus seeds)
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- 1 green chilli, finely chopped
- 1 tbsp lemon juice
- 1 tbsp coriander leaves, chopped
- 1 tsp chaat masala
- Salt to taste
- 1 tbsp oil
Instructions:
- Heat oil in a pan and add the chopped onion, tomato and green chilli. Sauté for 2-3 minutes.
- Add the roasted makhana to the pan and mix well with the vegetables.
- Sprinkle chaat masala, salt and lemon juice over the mixture and mix again.
- Transfer the makhana chaat to a serving bowl and garnish with chopped coriander leaves.
- Serve immediately and enjoy the delicious and healthy snack.
2. Makhana Kheer
Ingredients:
- 2 cups milk
- 1 cup makhana (puffed lotus seeds)
- 3-4 tbsp sugar
- 1/2 tsp cardamom powder
- 1 tbsp ghee
- A few strands of saffron
- 1 tbsp chopped nuts (cashews, almonds, pistachios)
Instructions:
- Heat ghee in a pan and roast the makhana until crispy. Remove from the pan and keep aside.
- In the same pan, add milk and bring it to a boil. Reduce the heat to low and let the milk simmer for 10-12 minutes.
- Add the roasted makhana to the milk and stir well.
- Add sugar, cardamom powder, and saffron strands to the pan and mix well.
- Let the kheer simmer on low heat for another 10-15 minutes, until the milk thickens and the makhana becomes soft.
- Turn off the heat and let the kheer cool down a bit.
- Garnish with chopped nuts and serve warm or chilled.
- Enjoy the creamy and delicious makhana kheer as a healthy dessert.
Summary:
Makhana is a low-fat and high-fiber snack that is rich in protein, carbohydrates, and minerals. It is a popular snack in India and other Asian countries and is extracted from the seeds of the lotus flower.
Makhana is not only delicious but also packed with numerous health benefits. It can help in weight loss, improve digestion, boost immunity, and lower the risk of chronic diseases like heart disease and diabetes.
Makhana is also a good source of antioxidants, which can protect your cells from damage caused by free radicals. Overall, adding makhana to your diet can be a great way to enhance your nutritional intake and promote optimal health.
Makhana is a versatile ingredient that can be incorporated into your diet in many ways, making it a great addition to a healthy and balanced diet.