Makhana Seeds(Lotus Seeds): Benefits, Protein, Nutrition and Side Effects

Every Indian mother has one thing constantly running through her mind – healthy recipes and ingredients to feed their family. It is not only about the three meals of the day but also the snack time when everyone indulges in unhealthy food to curb their hunger.

But do you know there is a superhero present in our kitchens that is so versatile that you can use it in all your meals and give them just as it is as a healthy snack?

Are you wondering what that is? We are talking about makhana seeds, or as some may know, lotus seeds, which are highly nutritious and offer many healthy advantages.

These nutrient-dense seeds have become a popular holistic option for those looking for a balance between taste and health.

So, come along on an exciting exploration as we reveal the incredible advantages of making makhana or lotus seeds the preferred snack for a happier, healthier life.

What are Makhanas?

Makhana, fox nuts, or lotus seeds are derived from a plant known as Euryale Ferox. These are cultivated in Asia and are readily available worldwide.

Traditionally, these were used in medicines to treat numerous health conditions. These are very versatile ingredients that can be eaten just the way they are.

You can even roast them for added crunch and enjoy them as an evening tea-time snack. These are also added to various side dishes, curries, and desserts.

Nutritional Value of Lotus Seeds

A 100-gram serving of fox nuts will offer you the below nutrients ^[1]:

• Energy – 332 kcal
• Protein – 15.4 grams
• Fat – 1.97 grams
• Carbohydrates – 64.5 grams
• Calcium – 163 mg
• Iron – 3.53 mg

Health Benefits of Makhana

Fox nuts may look small, but they are loaded with essential nutrients that can offer you an abundance of health advantages. Let’s look at some of the incredible health benefits of makhana seeds.

#1. Supports Digestion

Digestion is becoming a common problem, and many of us suffer from this ongoing situation. Introducing fox nuts to your diet adds more fibre and supports digestion ^[2].

Fibrous products, such as lotus seeds and Aashirvaad Multigrain Atta, can keep your digestive tract in place and promote healthy bowel movement. Simply put, they can make your tummy a very happy tummy.

So, if you are facing digestion issues, this versatile ingredient should be on your go-to grocery list. You can even check its fibre content by going to My Meal Plan, an excellent tool designed by Aashirvaad Atta.

You can also check your digestive health by taking a small Digestive Quotient Test and get results related to your digestive health in a couple of minutes.

#2. Helps to Improve Metabolism

These seeds are full of minerals and vitamins, such as Magnesium. Our bodies need this mineral for many functions, such as strengthening and nourishing the body, including improving metabolism.

These seeds complement a diet that promotes a faster metabolism because they are low in calories and fat and high in vital nutrients.

Protein, abundant in lotus seeds, is essential for increasing metabolism because it takes more energy to digest than fats or carbohydrates ^[3].

#3. Makhana for Healthy Teeth and Bones

Lotus seeds are a healthy supplement to support bone and dental health. Rich in vital minerals such as calcium, phosphorus, and magnesium, they enhance the resilience and healthy bones and teeth.

In addition to being a tooth-friendly snack due to its naturally low levels of sugar and sodium, its protein content helps in tissue growth and repair.

Adding it to your diet may support the basis of your general dental and bone health in addition to indulging in a tasty and nourishing treat ^[4].

#4. Fox Nuts for Healthy Blood

Makhana is a nutrient-rich ally in supporting healthy blood. Rich in iron, essential for synthesising haemoglobin, it helps prevent anaemia, and its folate promotes the development of mature red blood cells.

Owing to their high antioxidant content, fox nuts support the health of blood vessels by reducing oxidative stress. Their low sodium content contributes to appropriate blood pressure maintenance, which is crucial for cardiovascular health ^[5].

#5. Helps in Weight Management

These seeds are full of minerals, vitamins, and other essential nutrients. Our bodies need these nutrients for overall weight management. Moreover, fox nuts are low in fat and cholesterol, the two essential things required for weight loss ^[6].

It is the perfect snack as it lets you feel full and eliminates any desire to munch on unhealthy food.

#6. Makhana helps improve Skin Health

Are you wondering how these are effective in skin health, right? There is a reason why these are called superfoods: They can help improve almost our entire body.

It is a great ingredient to add to your diet if you want wrinkle-free and glowing skin. It can prevent ageing signs as it is loaded with antioxidants and amino acids with anti-aging properties ^[7].

#7. Helps fight Free Radicals

Free radicals are the harmful elements that can become the cause of many chronic illnesses. In this stressful life, it is essential to include food products to help fight these free radicals.

The antioxidants present in these fox nuts can fight free radicals and prevent us from oxidative stress. Thus protecting us from various chronic illnesses, such as heart-related diseases and diabetes ^[8].

#8. Promotes Sleep

Many of us face trouble during sleeping, which can lead to a disturbed cycle and routine. Instead of taking medicines, you can try natural remedies to help you get a good night’s sleep.

You can eat a handful of these beautiful seeds with warm milk at bedtime (only if you don’t have any complaints of bp) to improve your sleep pattern and correct any sleeping disorder. This is because they have nerve-stimulating properties that reduce stress and anxiety and promote sleep ^[9].

#9. Makhana for Hormonal Balance as a Reproductive Tonic

Will you believe us if we tell you that including these beautiful seeds in your diet can help manage hormonal balance? Yes, it is true. These seeds contain phytoestrogens, a compound known to regulate estrogen levels in women.

Thus, it can help with hormonal balance and reduce menopause and PMS symptoms.

These are considered “vrushya”, meaning they help in improving vigor. Also, it may increase sperm count and support in pregnancy.

#10. Makhana for Hair Growth

Do you know adding this excellent ingredient to your diet can also help with long and shiny hair? It is because it contains antioxidants and vitamins, such as B, C, and E, along with potassium and omega-3 fatty acids. These are significant for hair growth and strengthen roots ^[10].

Side Effects of Fox Nuts

Eating these fox nuts is considered to be healthy and safe. However, anything consumed in excess always has side effects attached to it. The healthy dose, as recommended by the nutritionist, is 5-15 grams.

Below are some for your reference:

#1. Constipation

If you eat an excess of this seed, you can feel constipated. It is because when you consume much more than required, you will become full, and it will only give you a few calories and a lot of fibre.

If you have excessive fibre intake, it will draw away water from your intestines, leading to bloating, thus resulting in constipation.

#2. Allergies

Not everyone is comfortable with all ingredients; hence, some people may experience allergic reactions after eating these seeds. If you feel any, contact your doctor immediately.

Different Ways to Include Lotus Seeds in Your Diet

Makhana is a very popular ingredient in Indian kitchens, and there are many ways to include it in your diet. Below are some of them:

• Roasted – It is the most common way to eat lotus seeds. Add some oil or ghee to a heated skillet, then add the makhana and roast until crispy. You can also sprinkle salt and pepper as per your taste.
• Curry – You can add these tasty seeds to your curries and sabzis. They will give a unique taste and flavour to your dish.
• Kheer – Makhana kheer is very popular and is mostly eaten during fast. It is a perfect dessert which is rich in nutrition and taste.
• Snack mix – You can prepare a snack mix by adding roasted fox nuts to nuts and seeds. These can be eaten as a tea-time snack or given to your kids in their tiffin.
• Chaat – To try a healthier version of chaat, replace potatoes with this incredible ingredient and add chopped tomatoes, onions, and green chillies.
• Cereal – You can even add these as your breakfast cereals and make it a wholesome breakfast meal.

Makhana Salad Recipe

Let’s look at a simple recipe you can make and easily incorporate into your diet.

Ingredients:

• Carrot – 1
• Beetroot – 1
• Tomato – 1
• Cucumber – 1
• Pumpkin seeds – 1 tablespoon
• Black salt – as per taste
• Lemon juice – 1 tablespoon
• Roasted makhana – half cup

Step:

• Dice all the vegetables into small pieces and add to a bowl.
• Add black salt now, to taste.
• Mix lemon juice and stir it.
• Add roasted makhana and serve as a salad. You can keep it in the fridge and chill it for better taste.

How to Store Makhana Seeds?

Do you know these seeds taste great when they are crisp and crunchy? That is why it is essential to store them properly to avoid becoming soggy.

You can store these seeds in an air-tight container. Ensure the container is clean without any water droplets in it. These seeds get soggy quickly during the monsoon season; hence, storing them right will keep them crisp and fresh.

Final Thoughts

Finally, makhana seeds are the perfect example of a snack that goes beyond simple enjoyment, balancing superb flavour and unmatched health advantages.

With their low-calorie content, these seeds have been shown to help weight loss and reveal a wealth of nutrients, making them a transforming complement to any wellness path.

Lotus seeds are more than simply a snack—their astounding health advantages, which include better digestion, increased nutrient absorption, and an abundance of minerals, make them a comprehensive approach to lifelong health.

So go ahead and indulge guilt-free, enjoy the crunch, and bask in the knowledge that you are improving your health and well-being with every bite.

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