Health Benefits of Makhana: 6 Amazing Benefits of Fox Nuts

I will be very honest, I had never in my life heard the word "makhana" or "fox nuts" until I came to India. The first time I saw it, it was at the house of my husband's friends who had invited us to lunch and yes, one of the dishes was makhana curry. I tried it with a lot of intrigue and I loved it! I asked the hostess what it was and how she had prepared it and she showed me these seeds in a package. Also, she told me about the amazing health benefits of consuming makhana.

But I wanted to know more and I began to investigate and find out what I had eaten. It turns out that these seeds are native to India and are part of the lotus flower (hence they are also known as lotus seed) and are largely produced in the eastern Indian state of Bihar (near Nepal). Makhana has been used by Ayurvedic medicine for more than 3,000 years to promote our health.

Also, reading and asking my local doctor, I learned that it is usually consumed both by those who practice long periods of fasting and by those who want to lose weight. Well,  Makhana seeds can be substituted for certain foods to reduce caloric intake since these nuts are very low in sugar, an ideal snack for those who suffer from diabetes. Also, they contain very low levels of cholesterol.

Although you can not only consume them as snacks, you can also prepare endless recipes, both sweet and savory and they are also an important part of some religious ceremonies. So I did some makhana online shopping to follow the advice they gave me: toast the lotus seeds in ghee add a pinch of salt and eat it whenever I got hungry, they are delicious, light, crunchy, and healthy.

Now if you are interested in learning more about the health benefits that fox nuts, then you are in the right place. Let's get started!

1. Protect Your Heart Health

Phool makhana is one of the best foods for our hearts. A diet rich in roasted makhana is associated with lower mortality and, specifically, a lower risk of death from cardiovascular disease. Its positive effects are due to its low levels of sodium and high levels of potassium that protect the heart. For example, in 100 g of Makhana seeds, you will only consume 1 mg of sodium but 367 mg of potassium.

As you may know, sodium is linked to high blood pressure, and a high dose of this mineral can lead to heart attacks, strokes, and heart failure. On the other hand, potassium is responsible for maintaining the heart rate, so it is important to keep its levels stable. Based on this, the World Health Organization recommends an adult potassium intake of less than 3,510 mg per day and less than 5 g of sodium.

2. Provide Calcium to Your Bones

What does calcium have to do with roasted makhana? In 100 gm of Makhana, you will consume 44 mg of calcium, which makes it an excellent food for both children and adults. On the other hand, it is a substitute for certain dairy products for those who follow a vegetarian diet.

You can also read How To Get Enough Protein as a Vegetarian: A Comprehensive Guide

3. Helps You Lose Weight

Helping you lose weight is another one of the health benefits of fox nuts. Why? Because it only contains 350 calories per 100 g, of which 308 calories come from carbohydrates and 39 calories from protein, they produce satiety and prevent you from eating between meals, and at the same time, they provide energy.

So why do you need the protein in fox nuts to lose weight? Because proteins cannot be stored in our body like fats and carbohydrates, the leftovers are eliminated. Likewise, proteins contribute to the maintenance and gain of the lean mass within which the muscle is located, and this translates into a more active metabolism that favors the burning of calories and fat, helping to lose weight.

The truth is that many years ago I consumed protein shakes to lose weight but if I had known about these seeds at that time, I would have replaced them since those shakes are very expensive and the makhana is undoubtedly cheaper.

4. Controls Blood Glucose Levels

Makhana helps keep glycemic levels under control. That is why those suffering from diabetes are advised to consume roasted makhana.

The aspects that must be taken into account to achieve adequate control of diabetes are: maintaining a healthy diet and weight control. Therefore, consuming Phool makhana daily is very beneficial because its carbohydrate level is also low. On the other hand, among the health benefits of fox nuts, they stand out for the quantity and quality of their healthy fats with an anti-inflammatory and nourishing effect on the body. In addition, fats slow the absorption of sugars in the intestine.

5. It is Healthy For Your Intestines

Do you usually have intestinal problems? Is it common for you to suffer from constipation? So maybe you need to incorporate high-fiber foods into your diet like Makhana seeds, why? because in 100 g it offers you up to 15 g of fiber. However, the World Health Organization (2018) recognizes that many people do not consume a sufficient daily amount of fiber.

What we must do is change our diet to promote our digestion. To give you an idea, the recommendation is that women consume between 21 and 25 grams of fiber a day and, men ingest 30 to 38 grams in the same period, so organic makhana seeds can give you that contribution of fiber that you are looking for.

6. It is a Very Good Antioxidant

Because Phool makhana is a great source of antioxidants, it is a food that is considered beneficial in alleviating skin aging. Yes, consuming fox nuts every day will revitalize the cells of our body, slowing down their aging.

On the other hand, those who consume a good source of antioxidants such as roasted makhana have a lower risk of developing cancer, cardiovascular diseases, and other chronic diseases thanks to its content of magnesium, vitamin B1, B2, B6, zinc, phosphorus, etc.

Makhana seeds offer many other benefits. In addition, it can be perfectly substituted for other foods in case you are allergic since fox nuts are ideal for those who cannot consume gluten. So include these fantastic roasted makhanas in your daily diet and replace them with popcorn 

You can also read Coffee and Diabetes: How Are They Associated?

If you value these free online resources provided by Natural Life 365, please consider supporting my website by sharing the blogs

DISCLAIMER:
Some of the links in this content may be affiliate links. This means that if you click on one of the links and make a purchase, I may receive a commission (at no extra charge to you). However, I only recommend products that I personally use and have tested myself. Also, understand that I have taken reasonable steps to ensure that the information on this content is accurate, but I cannot represent that the website(s) mentioned in this post are free from errors. Please, check the Affiliate Disclosure at the bottom of this website.