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Health Benefits of Eating Makhana

Makhana, also known as Fox Nuts, are commonly associated with fasting and nutrition. It is the seed of the lotus plant.

Makhana is so powerful that even almonds, walnuts and cashew nuts fail when compared with Makhana in nutritional values. 

Makhana is widely used by the Chinese as medicine, whereas Indians use this wonderful nut as a snack and add it to many unique recipes.

The most common way of consuming Makhana is dry roasting them and adding some spices to enhance their taste and flavours.

Health benefiting properties of Makhana:

Makhana contains Vitamin B1, carotene, iodine, iron, and phosphorus in addition to potassium and calcium. (

“100 grams of lotus seed will give you 350 calories, which means about 77 grams of carbs, 9.7 grams protein, and 0.1 grams of fat. The remaining is made up of water, potassium, sodium, phosphorus and calcium."

Health Benefits of Eating Makhana:

  • High Protein Content

Unlike other snacks, Makhana is high in protein and low in fats. This is why it is an important fasting snack or food in India as it gives a lot of energy to last the entire day and also keeps us full.

Fox nuts' protein amount is way better than what you get from other dry fruits and nuts.

This protein content can help you be sane throughout your fasting hours.

  • Anti-ageing

Makhanas contain flavonoids called kaempferol that are great antioxidants to deal with several damages.

As we age, free radicals damage our body increasing the process of ageing in every aspect. Some toxins damage our organs while some toxins make us look very old.

Makhana can prevent ageing if eaten regularly. It can slow down the greying of hair, hair loss and even wrinkles formation. 

  • Helps in Weight Loss

Makhana is very low in calories. They contain a good amount of protein and energy-giving carbs and extremely low fats.

The protein and fibre content of Makhanas can keep us full for a longer duration. This controls hunger pangs and cravings. Some people look for low-fat snack options when they want to lose weight. Makhanas can help.

Makhanas contain very less saturated fats that help your body burn fat faster. You can roast them or include them in any recipe.

  • Good For Heart Health

Makhanas contain a very less amount of sodium. Excess sodium can be very dangerous for your heart health as it may cause changes in blood pressure.

It even has a good amount of potassium in it which is said to decrease high blood pressure levels in hypertension patients.

Makhanas also contain a good amount of Magnesium which is important to have good blood flow and oxygen levels in your body. This snack is perfect for people who want to take care of their heart health.

  • Good For Bone Health

Bones need a very important mineral called calcium, but that’s not it, bones also need other minerals to improve bone density and growth.

Makhanas are good sources of calcium, potassium, magnesium and many other minerals that help improve bone density and growth.

Kids and adults can both benefit from consuming Makhanas every day.

  • Reduces High Blood Sugar Levels

Makhanas are one of the best and low glycemic foods that have good amounts of carbohydrates and protein in them.

Their sugar or glycemic index is lower than most foods or nuts you may eat. They even contain great fibre content that can slow down the absorption of glucose in your blood. 

They even have low sodium content which is great for blood and heart health that is very important for diabetics. Even magnesium in Makhanas can control high blood sugar levels. 

  • Detoxifies Your Body

Makhanas contain high fibre amounts and antioxidants that are important to flush out toxins from your body.

These antioxidants can reduce the damage caused by free radicals and oxidative stress.

The toxins buildup in your body can easily cause diseases but Makhanas can reduce these toxins and flush them out.

They even help cleanse the blood by flushing out harmful plaque and toxins and retaining healthy WBCs that are important to boost immunity.

  • Good For Digestion

Many people have digestive issues these days. It could be because of the poor choice of our foods.

However, eating Makhanas can be an excellent choice for your overall health as you get lots of dietary fibres that cleanse the intestines and colons. 

People who have constipation or diarrhoea, IBS, gastritis or other digestive issues can eat Makhanas to improve their digestive health.

  • Good For Brain Health

Fox Nuts of Makhanas contain thiamine which is a powerful generator of acetylcholine.

This is important for the production and functioning of your brain’s neurotransmitters that carry information and messages.

Makhanas can thus boost your cognitive functions and prevent mental decline. Thiamine in Makhanas is very beneficial for your brain health. 

  • Easy To Cook

You can make numerous things using Makhanas. You even get Makhana flour at some places. Some cook Makhana Kheer, Raita, and many more recipes as per their taste buds.

The most common recipe is roasted Makhanas with lots of healthy herbs and spices as a midday snack. No matter how you eat them, they’re healthier than most staple foods.

Side-Effects of Makhanas:

Although Makhanas are extremely healthy, they may have a few side effects considering every individual is unique.

It also depends on how many you eat in one go. Overeating anything can be extremely unhealthy and cause side effects.

Here are a few ill-effects of Makhanas you should know:

  • Many people are allergic to certain nuts and spices, if you’re allergic to most nuts, you should consult your doctor before eating Makhanas.

  • If you have an arrhythmia, you should talk to your doctor before eating Makhanas or completely avoid them.

  • In some rare cases, blood sugar levels may reduce too much causing problems in diabetics.

  • Excessive consumption of Makhanas can result in constipation, gas or bloating too. 

  • Can be harmful during pregnancy.


Make sure you check out various Makhana recipes on the internet or at least try roasted Makhanas today. They’re very delicious.

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