Makhanas is also known as fox nuts and lotus seeds. These grow on the wetland of many Asian countries. This flowery-textured food is light in weight and easy to digest. These are healthier than most of the cereal available in the market and can give you many health benefits. In this article, we are going to know the health benefits of this low in calorie food, makhanas.
Health benefits of makhanas
- Highly nutritious
Fox nuts or makhana has a very health-oriented profile. Let us get deeper into the makhana nutrition:
Consuming 100 grams of makhana will benefit you 332 calories out of which:
- Carbohydrates: 64%
- Fat: 2%
- Protein: 15%
- Water: 14%
Along with all these nutritional values, makhanas also consists of dietary fibers such as manganese and phosphorus. It is also rich in vitamin B that makes it suitable for maintaining the energy level in our bodies.
Additionally, makhanas are also low in cholesterol, trans-fat, and sodium that makes them heart-friendly. As they contain fewer amounts of calories, it makes a good snack for those who are trying to lose weight. It also helps in flushing out the toxins hence, detoxifying the body.
- Maintains the bone health
Makhanas are rich in calcium which makes them suitable for strengthening the bones. It keeps the bones strong and healthy by helping them to absorb the right amount of minerals.
As calcium plays a major role in maintaining bone health, it can improve the condition of any bone-related disease. So, if someone is in the process of improving their bone strength, they should start consuming makhanas regularly.
- Keeps the heart-healthy
Regular consumption of makhanas helps in keeping up with the functioning of the heart. As heart health is harmed by foods that are high in cholesterol and sodium, makhanas serve as a healthy alternative to all those bad snacks.
Along with being low in cholesterol, makhanas are also high in potassium. This high level of potassium helps in reducing the level of blood pressure hence, benefiting hypertension patients.
As makhanas have magnesium in abundance, it helps in improving the quality of the blood and oxygen in the body. It is beneficial for those people who suffer from magnesium deficiency. It also reduces the risk of heart-related diseases in the body.
- Helps in losing weight
Though makhanas are lightweight, when consumed they fill the hunger and reduce one’s appetite. They are also low in calories that make them an efficient snack during the process of losing weight.
As a weight-loss meal requires a lot of protein in it, makhana helps to fulfill that position. They are rich in protein that makes them a good snack to replace body fat with healthy muscles.
They do not contain any sort of saturated fat hence they provide the body with healthy fats. They can be consumed as an ideal weight-loss snack as they can prevent you from overeating.
- Manages the blood sugar levels
To manage one’s blood sugar levels, one needs to consume foods that are low in glycemic index. As makhanas have a low glycemic index they form a suitable food to control the blood sugar levels.
Makhanas are also rich in protein and good carbohydrates that make them favorable for blood sugar levels. They are also high in fiber and magnesium hence they also help in reducing the risks related to diabetes and obesity.
- Acts as a detox agent
Makhanas acts as a detoxing agent by flushing out the harmful toxins from the body. It helps in detoxifying the spleen. Keeping the spleen toxic-free is important as it is responsible for recycling the red blood cells (RBC) and retaining the white blood cells (WBC) and the platelets. Thus, detoxifying the blood too.
- Aids digestion
As makhanas are rich in fiber, it aids digestion. Fiber is responsible for a smooth bowel movement and good gut health. One should consume fox nuts or makhana regularly to prevent getting constipation and indigestion.
The antioxidants present in the makhanas helps in better functioning of the digestive system. It also helps in managing the frequency of urination.
As makhanas contain antioxidants, they help to fight wrinkles and fine lines. These are a great anti-aging food that makes you look younger and makes your skin look smoother.
Ways to consume makhana
Below are given few recipes that include all of the makhana benefits:
- Roasted makhanas
This recipe is suitable for those who like snacking and also want to remain healthy. Roasting the makhanas will bring out the crunchiness in them that makes it an interesting snack. Further, this recipe is lifted by the addition of good fats as peanuts, almonds, and cashews. And lastly, it is seasoned and spices with some green-chilies and pepper. This is such a savory snack that requires zero effort and gives you a moderate amount of energy.
- Makhana: 100 grams
- Peanuts, cashews, and almonds: 1/4th cup
- Sliced Green chilly: 1 teaspoon
- Black pepper (powdered): ½ teaspoon
- Salt to taste
- Ghee or clarified butter (optional): 1 teaspoon
Take a hollow vessel and put it on medium flame. Now add the clarified butter to the hot vessel. Next add the makhanas, green chilly, and all the dry fruits. When the makhanas turn crispy, season them with salt and pepper. You can store it for up to 2 days.
- Makhana pudding
This recipe is for all sweet lovers. It is a healthy and sugar-free dessert. As this recipe includes milk, you will get a certain amount of calcium too. Here, you can add the dry fruits of your choice to make it healthier.
- Makhana: 1 cup
- Milk: 2 cups
- Cardamom or cinnamon (powdered): 1 teaspoon
- Ghee or clarified butter: 1 teaspoon
- Jaggery sugar to taste
First, you need to roast the makhanas in the ghee until they turn crunchy. After cooling them down, blend the roasted makhanas into a powder. In a heated pan, add the milk and let it simmer for 15 to 20 min. Next, add the roasted makhanas to the milk and mix well. Add the jaggery sugar and dry fruits. Let it simmer until the product thickens. The dish is ready once it reaches the required consistency.
Well, these were only two of the vast recipes that can be made keeping makhanas as the core. These form a wholesome snack for children as well. It gives the necessary nutrients and the energy to remain active all day. You would not regret adding these to your diet. If eaten in the right amount, makhanas help in building the immunity system in our bodies hence preventing our system from diseases. Though, they are smaller in size but will help you achieve your long-term fitness goal.