A wholesome snack valued for its health advantages, Makhana—also referred to as fox nuts or lotus seeds—has grown in popularity. Makhana, which is low in calories and abundant in dietary fiber, is frequently referred to as a superfood.

For ages, these crunchy white seeds—which are derived from the aquatic plant Euryale Fox—have been a traditional staple in many civilizations. Currently, their remarkable nutritional worth is acknowledged around.

Makhana, which is high in vital minerals and antioxidants, promotes heart health, facilitates digestion, and helps control weight. Because of its adaptability, it may be eaten roasted, in sweets, or just as a nutritious snack, making it a convenient and healthful option.

Additionally, makhana has a low glycemic index, which aids in the natural regulation of blood sugar levels, and is gluten-free, making it perfect for people with gluten intolerance.

Makhana is a nutrient-dense food that contains a variety of proteins, carbs, flavonoids, polyphenols, and vital minerals. Especially noteworthy:

• Packed with antioxidants: Flavonoids such as kaempferol and other polyphenols have strong anti-inflammatory and antioxidant effects.
• Low in calories: Makhana is a filling snack that is ideal for weight control because it doesn’t contain too many calories.
• Rich in dietary fiber: Fiber makes you feel fuller longer, assists with digestion, and speeds up your metabolism.
• Having a low glycemic index makes it a great meal option for controlling blood sugar levels.

The growing popularity of makhana as a heart-healthy and metabolism-friendly snack can be attributed to these qualities taken together.

Benefits of Makhana consumption for health

Aids in heart health
Heart disease-causing oxidative stress and inflammation are lessened by makhana’s antioxidants. Frequent consumption may increase HDL and decrease LDL, improving cardiovascular health and lowering the risk of hypertension and atherosclerosis.

Helps with weight control
Makhana’s high fiber content and low calorie content help suppress hunger and encourage fullness, which can lower daily caloric intake. When incorporated into a balanced diet, this satiating effect promotes an improvement in metabolic rate and can help with successful weight loss.

Helps control blood sugar levels
Makhana is a good snack choice for diabetics because of its low glycemic index, which raises blood sugar levels gradually. It can be eaten as roasted seeds in between meals or, in moderation, added to nutritious desserts with natural sweeteners like dates or jaggery.

Supports the health of the digestive system
Makhana’s high fiber content helps maintain a healthy digestive system by promoting regular bowel movements and warding off constipation. It can improve metabolism in general and intestinal health in particular.

Also read: Even nutritious processed foods might not be beneficial to your weight loss efforts

Who should refrain from consuming makhana?
Even though makhana (fox nuts) provide many health advantages, some people should use caution when taking them. Certain medical issues may necessitate restricting intake in order to prevent negative effects, according to reliable sources.

People who are at risk for kidney stones
Oxalates, which are found in makhana, have the potential to cause kidney stones. Because oxalates may decrease the absorption of calcium and magnesium, people who have a history of kidney stones or are predisposed to them should limit their intake to prevent elevated risks.

People who are prone to allergies
Allergy reactions in those who are sensitive to nuts and seeds can range from minor rashes and itching to severe anaphylaxis. If you have any allergies, stay away from makhana or introduce it carefully.

People who suffer from intestinal ailments
High-fiber foods like makhana may be difficult for people with digestive disorders like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) to digest, which could exacerbate symptoms like gas, bloating, or pain in the abdomen.

People who have excessive levels of uric acid or gout
Makhana has moderate amounts of purines, which are substances that can raise the body’s uric acid levels. It is advised that people who are prone to gout or hyperuricemia restrict their intake of purines, which includes consuming less makhana.

Individuals using blood thinners
Excessive consumption of makhana may interfere with blood-thinning drugs like warfarin because of its vitamin K concentration, which is involved in blood coagulation. Before taking such medications on a regular basis, people should speak with their healthcare practitioners.

Adding makhana to your diet: A guide

Makhana is adaptable and has several ways to be enjoyed:

Snack with a hint of salt and spices: A crispy, nutritious snack is made from lightly toasted makhana.

Desserts and puddings: Makhana can be made into a healthy dessert choice by adding natural sweeteners like dates or jaggery to it.

When used as a garnish, roasted makhana adds texture and nutrients to soups and salads.

When making stir-fries and curries: For an added crunch and nutritional boost, it can be used to a variety of recipes.