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 that is best eaten in a roasted form. Also known as the lotus seed, makhana serves as a great low-calorie snack, which is rich in fibre, calcium, and protein. The endless list of benefits of makhana will make it irresistible for you to add it to your diet.

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

Nutritional Value of Makhana (Lotus Seeds)

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

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

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 easily satisfy your hunger pangs in-between meals by consuming roasted Makhana. Moreover, they are gluten free, plant based, and vegan friendly, which makes them an ideal option to serve in a gathering of people with varying 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 help to keep you fuller longer. This stops you from taking in more calories, and as a result, you can easily achieve weight loss.

5. Good for Kidneys

Possessing rich astringent properties, lotus seeds are good for your kidneys. When you eat makhanas, your body gets all the essential nutrients that are required for the 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 possess a rich antioxidant property that helps to keep aging at bay. Eating fox nuts every day helps to 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 is a superfood, especially for women with fertility issues. It helps increase the quality of semen and helps a woman to conceive better. Besides, eating makhana is beneficial for pregnant women, who are at a higher risk of hypertension and gestational diabetes. 

Side Effects of Makhana (Lotus Seeds)

After learning so much about the benefits of fox nuts, 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

Three Healthy Recipes to Enjoy Makhana Benefits

Enjoy the makhana benefits with the help of the following recipes:(2)

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 is how you can prepare roasted Makhanas seasoned with spices:

• Heat a tablespoon (tbsp) of ghee (preferably cow ghee) in a Kadhai or a big pan over medium flame.
• Turn down the flame and add about three cups of makhanas; roast them for about 10–12 minutes over low heat until they are crispy. Remember to keep stirring every few seconds to prevent the makhanas at the bottom from burning.
• Right before turning the flame off, add 1 teaspoon (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

Generally, makhanas either have no taste at all or a very subtle flavour that makes them easy to blend with any food preparation. Adding roasted makhanas to the mixture of aloo tikki and preparing the recipe like usual can be a great way of increasing the nutritional value of the recipe and enhance the texture without compromising the taste. Here is how to prepare 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 the following method to make a healthy recipe and serve it as a snack:

• Soak about 1 or 2 cups of makhanas in water for 5–10 minutes; then, squeeze the water out and put them in a bowl.
• Add one chopped onion, one cup plain yogurt, ½ cup of pomegranate seeds, ½ tsp black pepper powder, 1 tsp roasted cumin (jeera) powder, 1 tsp lemon juice, a handful of finely chopped coriander leaves, and salt to taste.
• Mix all the ingredients well and serve with a topping of a handful of raisins.
  The recipes mentioned here can be altered/modified as per individual taste.

The Bottom Line

Makhana or Phool Makhana is one food with multiple names and a plethora of health benefits. This desi Indian snack that is used widely during the fasts is a healthy alternative to other high-calorie snacks. Feel free to use it in desserts, snacks, raita, kheer, and even making your Indian curries.

Makhana is a crucial element of both Ayurvedic and Chinese medicine used to treat a number of different illnesses affecting the respiratory, digestive, and reproductive systems. It has been known to exhibit antioxidant properties and help the body recover from the damage caused by free radicals. Thus, consuming makhanas can have an anti-aging effect on the body as well as. The antioxidant properties of this seed is also beneficial for people with diabetes as it may prevent complications like diabetic nephropathy.

Now that you have learnt about the different benefits of eating makhanas, how will you incorporate these nutrient-dense seeds in your diet?