Last Updated on August 11, 2023 by HBW2
‘Fox Nuts’ or ‘Makhana’ is an Indian super food that can be served as a healthy substitute to spicy snacks, not because of their crunchy texture but also due to the health benefits they offer. Scientific name is Euryale ferox, commonly known as prickly waterlily. It grows in water, producing bright purple flowers. The plant is cultivated for its seeds in low land of India specially in the state of Bihar. The Indian state of Bihar produces 80% of the world’s fox nuts. The plant grows best in locations with hot, dry summers and cold winters. Seeds are collected in the late summer and early autumn, and may be eaten raw or cooked.
Makhanas are highly nutritious. It contains less fat but more protein with important nutrients like iron, calcium, magnesium, phosphorus, potassium and zinc huge in amount. These seeds have the ability to prevent inflammation, protect the heart and strengthens bones to some extent by way of its calcium and phosphorus presence.
The nutritional value of 100 grams of Makhana:
Calories: 347
Protein: 9.7gm
Fats: 0.1gm
Carbohydrates: 76.9gm
Fiber: 14.5gm
Total Lipids (Fats): 0.1gm
Calcium: 60mg
Makhana
Health Benefits of Makhana
1. Maintains Kidney Health- Makhana is naturally low in sodium, which is important for individuals with kidney issues as excess sodium can contribute to fluid retention and increased blood pressure. A low-sodium diet is often recommended for kidney health.
2. Healthy Heart- Makhanas seeds and flakes are known for having low sodium and high potassium which helps in maintaining overall health as well as good heart conditions. The high potassium helps decrease the blood pressure levels among patients having High blood pressure. Low sodium in Makhanas ensure that the blood pressure of consumers remain stable and does not exceed the normal level.
3. Detoxifies Liver- It boost metabolism and provide a detoxifying effect on the liver which in turn increases glow of your skin.
4. Good For Diabetic Patients- Makhanas have a low glycemic index, which means that they do not cause a rapid rise in blood sugar levels. This makes them a good snack option for people with diabetes.
5. Make Bones Strong- Amount of calcium in makhana is higher. Therefore it can maintain good bone condition.
6. Weight Loss- Makhana is a rich source of fibre, with one serving (approx. 32g) of makhana offering about 4.5g of fibre. As per a study by the American Society for Nutrition, increasing one’s daily fibre intake by 4g can lead to an additional weight loss of more than 3 pounds (1.36kg) within six months. Fibre satiates your stomach very quickly which decreases your cravings for excess food. Apart from this low fat content also add some advantage to the journey of your weight loss.
7. Keeps Digestive System Healthy- The high fiber content in makhana can promote healthy digestion. Fibre adds bulk to the stool and helps prevent constipation. It also aids in maintaining a healthy gut by supporting the growth of beneficial bacteria.
8. Good for Fertility-Eating makhana regularly improves the condition of infertility and erectile dysfunction in men. It also increases the testosterone level in men.
9. Prevents Ageing- Makhana contains antioxidants such as flavonoids, kaempferol etc. These compounds help combat oxidative stress and reduce inflammation in the body. It will help to slow down the aging process by neutralizing free radicals that damage cells and contribute to aging.
The health benefits of eating makhana is numerous. So add this super food in your diet as healthy snacks and stay healthy.