Top 10 Surprising Health Benefits Of Makhana (Lotus Seeds)

Makhana or fox nut is neither a fruit or a vegetable. It is a healthy edible seed of the Euryale Fox plant. Makhana is an aquatic cash crop and is best eaten roasted. Also known as lotus seed, makhana is a low calorie snack rich in fibre, calcium and protein. The list of benefits of makhana is so long, you will want to add it to your diet.

Let us dive deeper to know everything about lotus seeds nutritional value and benefits of lotus seeds. We will also disclose the various lotus seeds uses for health

Makhana Nutritional Value

Before we tell you the various makhana seeds benefits, we want you to first have a look at the makhana nutrition. Here is the list of nutritional value found in 1 cup of makhana or lotus seeds:

Besides, lotus seeds or makhana is also a good source of calcium, potassium, magnesium and phosphorus.

10 Incredible Health Benefits of Makhana (Lotus Seeds)

Traditionally, people in India have been consuming roasted Makhana as a snack or using them in different food preparations for several years. Due to their high nutritional value, fox nuts or Makhana has gained popularity in the west in recent times as well. These nutrient-dense seeds are most likely available at almost all grocery stores in most cities in India.

You can satisfy your hunger pangs in-between meals by consuming roasted Makhana. Moreover, they are gluten free, plant based and vegan friendly so you can serve it to a gathering of people with different beliefs.

Have a look at 10 surprising health benefits of eating makhana as mentioned below:

1. Natural Detoxifying Agent

Amongst the topmost lotus seeds health benefits, we have it as a natural detoxifying agent. It has certain compounds that help flush out all the accumulated toxins from the body. Eating makhanas is good for your spleen, as it helps it in recycling red blood cells and storing white blood cells along with platelets.

2. Perfect Snack for Diabetic People

Being low in GI or Glycemic Index, lotus seeds are perfect for diabetic people. This superfood tends to release glucose at a low pace in your blood and therefore, it is one of the best foods to snack on for diabetic people. 

3. Ultimate Source of Protein

Fox nuts or makhana are loaded with high protein content. Protein is a very essential nutrient required by the body for proper growth and development. Eating a bowl full of makhanas will give you oodles of energy without adding to the calorie meter. 

4. Lotus Seeds Benefits for Weight Loss

While talking about the fox nut benefits, we can’t stay mum about its efficiency for weight loss. Being rich in fibre, fox nuts will keep you fuller longer. This will stop you from taking in more calories and as a result you can easily lose weight.

5. Good for Kidneys

Having astringent properties, lotus seeds are good for your kidneys. When you eat makhanas, your body gets all the necessary nutrients required for smooth functioning of your kidneys. 

6. Lotus Seed Benefits for Skin

The list of fox nut benefits doesn’t end here. These seeds are good for your skin too. They have antioxidant properties that helps to prevent aging. Eating fox nuts daily will make your skin soft and glowing.

7. Eat Makhana to Prevent Liver Disease

Eating makhana every day helps to prevent fatty liver disease. This happens because some natural compounds found in makhana help to reduce cholesterol and triglyceride levels. Thereby, improving your liver function. As a result, you are less likely to suffer from liver diseases. 

8. Help Prevent Inflammation

Another most remarkable health benefit of eating makhana is that it helps prevent inflammation in the body. Courtesy of its anti-inflammatory properties. There is a natural flavonoid called Kaempferol present in makhana that helps deal with inflammation in the body. 

9. Promotes Healthy Heart

When talking about the benefits of makhana, we can’t hide the fact that this is a superfood for your heart as well. It helps to regulate your cholesterol levels and therefore reduce the risk of heart stroke and other cardiac diseases.

10. Makhana Benefits for Females

Makhana benefits for females are many. Makhana is a superfood, especially for women with fertility issues. 

It helps in balancing hormones which in turn helps in managing periods and menopause symptoms. Makhana is low on calories but high on protein and fiber so it keeps you full for longer and helps in weight management.

It has calcium which makes your bones stronger and reduces osteoporosis risk. Antioxidants in makhana helps in skin and hair health by fighting aging and hydration.

It is heart friendly due to low cholesterol and sodium, helps in digestion, blood sugar control and it is a natural detoxifier.

Besides, eating makhana is good for pregnant women, who are at a higher risk of hypertension and gestational diabetes. 

11. Makhana Benefits For Males

Makhana or fox nuts or lotus seeds has many benefits for men.
One of the unique makhana benefits for males is that it improves fertility by increasing sperm quality and count. Makhana controls blood sugar levels due to its low glycemic index, good for men who are at risk of type 2 diabetes. It detoxifies liver and improves its function. Also it is good for heart health with its magnesium and potassium content. Makhana reduces stress and anxiety and its high protein content helps in muscle strength and recovery.

12. Makhana Benefits For Skin

Makhana or fox nuts or lotus seeds is good for skin. It has antioxidants that protects skin cells and reduces signs of aging and gives you youthful skin. Antioxidants also protects collagen and prevents wrinkles and fine lines. Makhana has anti inflammatory properties that reduces skin irritation and gives healthy complexion. It hydrates and nourishes skin, regulates oil production and gives even skin tone. Add makhana to your diet or use in DIY face masks and scrubs to get these benefits and have healthier and younger looking skin.

Side Effects of Makhana (Lotus Seeds)

After learning so much about the fox nuts benefits, it is time to understand some of its side effects too. Have a look:

1. Overconsumption of makhana may lead to constipation and bloating
2. Some people may suffer allergies and gastrointestinal issues after eating makhanas
3. Makhana may also increase the insulin levels in some people

Healthy Recipes to Enjoy Makhana Benefits

Are you wondering how to make makhana dishes so that you can enjoy the makhana benefits? Worry not! Following are some makhana recipes that are not only healthy but tasty too: 

1. Spicy roasted makhana

An easy to prepare recipe that takes no more than 15 minutes to prepare and serve; this recipe uses common spices that are generally a part of an Indian kitchen. Here’s how you can prepare roasted Makhanas with spices:

• Heat 1 tbsp of ghee (preferably cow ghee) in a Kadhai or a big pan over medium flame.
• Reduce the flame and add 3 cups of makhanas; roast for 10-12 minutes over low heat until they are crispy. Keep stirring every few seconds so that the makhanas at the bottom don’t burn.
• Just before turning off the flame add 1 tsp of turmeric, 1 tsp red chilli powder, 1 tsp chaat masala, ½ tsp black pepper and salt to taste.
• Mix these contents thoroughly and add a little more chaat masala if needed after tasting.
• Consume right away after the roasted makhanas cool down or store them in an air-tight container.

2. Makhana tikki

Makhanas either have no taste or very subtle taste that makes them blendable with any food preparation. Adding roasted makhanas to the mixture of aloo tikki and then preparing the recipe as usual can be a great way to increase the nutritional value of the recipe and texture without compromising the taste. Here’s how to make the classic aloo tikki with a healthy twist:

• Make a coarse powder from one cup dry, roasted, crispy makhanas.
• Mix the coarsely ground makhanas with 2 boiled, mashed potatoes, 2 finely chopped green chillies, a handful of finely chopped coriander, 1 tsp fennel seed (saunf) powder, 1 tsp garam masala, 1 tsp chaat masala, 2–3 tbsp of any cooking oil of your preference, 2 tbsp roasted, finely chopped peanuts, and salt to taste. You can adjust the spices as per your liking.
• Make flat, round/oval even-sized patties from this mixture and shallow fry them until they turn golden brown from both sides.
• Serve them fresh with a pudina chutney, ketchup, or any other dip of your choice.

3. Makhana chaat

This is a no-oil chaat recipe made with makhanas that makes for a perfect snack. You can

Follow this recipe and serve as a snack:

1. Soak 1-2 cups of makhanas in water for 5-10 minutes, then squeeze out the water and put them in a bowl.
2. Add 1 chopped onion, 1 cup plain yogurt, 1/2 cup pomegranate seeds, 1/2 tsp black pepper powder, 1 tsp roasted cumin (jeera) powder, 1 tsp lemon juice, a handful of chopped coriander leaves and salt to taste.
3. Mix well and top with a handful of raisins. The recipe can be adjusted as per taste.

• Makhana Kheer

Makhana kheer recipe is easy. Just the following steps and you are good to go – 

1. Heat 2 tsp of ghee in a pan and roast the makhana until they are crispy. Let it cool.
2. Once cooled, grind half of the roasted makhana into a coarse powder, and keep the other half whole.
3. In a heavy pan, boil the milk. Reduce the heat and let it simmer until it thickens.
4. Add the whole and ground makhana to the simmering milk. Cook for 10 minutes, stir occasionally.
5. Add the sugar and cardamom powder. Stir until the sugar dissolves.

1. In a small pan, heat the remaining ghee and fry the cashews and raisins until golden. Add to the kheer.
2. Mix the saffron in a little warm milk and add to the kheer. Mix well.
3. Cook for 5 more minutes, then switch off the heat. Serve warm or chilled, garnish with more dry fruits if you like.

The Bottom Line

Makhana or Phool Makhana is one food with many names and many benefits. This Indian snack used during fasts is a healthy alternative to other high-calorie snacks. Use it in desserts, snacks, raita, kheer, and even in your Indian curries.

Makhana is a component of both Ayurvedic and Chinese medicine to treat various diseases affecting the respiratory, digestive and reproductive systems. It has antioxidant properties and helps the body to recover from the damage caused by free radicals. So consuming makhanas can have anti-aging effect on the body as well. The antioxidant property of this seed is also good for diabetes patients as it may prevent complications like diabetic nephropathy.

Now that you know the benefits of eating makhanas, how will you add these nutrient dense seeds to your diet?