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Makhana; Nutrients facts and benefits


All about makhana:

Makhana, also known as Fox nuts or Lotus seeds, is a popular snack in many parts of Asia. In addition, this tiny puff seeds are not only delicious, but also packed with nutrients and health benefits. In this article, we will explore the nutrient facts and benefits of Makhana in detail. It is scientifically known as Euryale ferox, is the edible seed of the Lotus Flower. In addition, it is commonly found in the stagnant water bodies of Asian countries like India, China, Japan, and Korea. Additionally, it has been consumed for centuries in traditional medicine and cuisine due to its rich nutritional content and therapeutic properties. It is rich in fiber, which is helpful to prevent constipation, reduce gas, indigestion, bloating and acidity, promote gut health and digestive health. To know more about constipation, how to fix it to lose weight, then to read this article,

Nutrient composition of Makhana:

It is nutrient-dense foods, and its nutritional composition makes it an excellent addition to healthy diet. Here is a breakdown of its nutrient content.

Protein: It is a good source of plant-based protein, making it suitable for vegetarian and vegans.


Carbohydrates: It contains a significant amount of carbohydrates, primarily in the form of starch. However, it has a low glycemic index, which means it has a minimal impact on blood sugar levels.

Fiber: It is rich in dietary fiber, aiding in digestion and promoting a feeling of fullness.

Vitamins: It is a good source of B vitamins, including thiamine (B1) and riboflavin (B2). These vitamins play essential roles in energy metabolism.

Minerals: it is packed with essential minerals like magnesium, phosphorus, potassium, and iron. These minerals are crucial for various bodily functions, including bone health and blood pressure regulation.

Antioxidants: It is rich in antioxidants, such as flavonoids, which help combat free radicals and reduce oxidative stress.

Health benefits of makhana:

Weight management: The high fiber content promotes satiety, helping control appetite, reduce hunger and prevent overeating.

Digestive health: Dietary fiber aids in digestion, prevents constipation, reduce gas, acidity, indigestion and bloating and supports a healthy gut.

Heart health: The low sodium and high potassium help regular blood pressure, reducing the risk of cardiovascular diseases. It also helps lower bad cholesterol and triglycerides.

Diabetes management: Makhana’s low glycemic index helps stabilize blood sugar levels, prevent sugar spike and improve insulin sensitivity, making it a suitable snack for diabetics.

Bone health: The presence of minerals like phosphorus and magnesium contributes to strong bones and teeth.

Anti-inflammatory properties: Its antioxidants and anti-inflammatory effects, potentially reducing the risk of chronic diseases.

Rich in protein; It provides essential amino acids, promoting muscle health and repair.

Stress reduction: Certain compounds in it may have a calming effect on the nervous system, reducing stress and anxiety.

Skin health: Antioxidants content can help maintain healthy skin by combating free radical damage.

Nutrient absorption: Makhana’s nutrient profile also enhances the absorption of vitamins and minerals from other foods.

Culinary uses.

Makhana is versatile ingredients, it can use in both sweets and savory dishes. Moreover, it can roast, fry, or add to curries, soups, and desserts. Similarly, Popular Makhana based dishes include Makhana Kheer (a sweet pudding), Makhana Curry and spiced roasted makhana.


In summary, Makhana is not just a delicious snack. It is a nutritional powerhouse with a wide range of health benefits. Incorporating makhana into your diet can contribute to overall wellbeing, making it a valuable addition to a balanced and healthy lifestyle. Lastly, whether you enjoy it as a guilt-free snack or as part of your favorite recipes, makhana can be nutritious choice for people of all ages. To know more about nutrition for wellness, read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel


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