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| Makhana (water lily seeds) Image source: @healthbooti |
Makhana, also known as fox nuts or lotus seeds, is a small-sized seed packed with enormous health benefits. In India, it is primarily consumed during fasting. It is rich in nutrients and is an excellent source of protein, magnesium, potassium, and phosphorus. These nutrients help in regulating blood pressure and improving digestion.
Makhana is also widely used in various Indian recipes and sweet dishes, thanks to its unique texture and flavor. The seeds can be roasted, boiled, or fried to add a crispy texture to dishes. Additionally, the seeds can be ground into flour and used as a healthy ingredient to create pastries, cakes, bread, and desserts.
Makhana is also a popular ingredient in Chinese, Korean, and Japanese dishes, and is widely used in various Asian cuisines.
It is a great snack option that can be munched on at any time of the day. It is a low-fat, gluten-free, and low-calorie snack that can be enjoyed without any guilt. Its high fiber content keeps you feeling full for longer periods, making it an ideal snack for weight loss.
WHAT IS MAKHANA?
Makhana is a type of dried (popped) seed that comes from the Prickly Water Lily plant, also known as Euryale Ferox. It is typically grown in stagnant water or ponds. To make makhana, the seeds are collected and washed, then left to sun-dry. Afterward, they are roasted until the black shell breaks open and reveals a white, puffy seed.
The Indian state of Bihar is responsible for producing about 90% of the world's fox nut. Makhana is known by many different names, such as
- Fox nut
- Water lily seed
- Gorgon nut
- Phool makhana
- Euryale seed
Water Lily Seed Vs Lotus Seed
Lotus seeds and water lily seeds may appear similar, but they are actually distinct from each other. It's important to keep in mind that lotus seeds come from the lotus plant, while water lily seeds come from the water lily plant.
Water lily seeds come from the Prickly Water Lily plant species, scientifically known as Euryale Ferox. These seeds are widely sourced from the state of Bihar in India and have been used for centuries in India to make Ayurvedic preparations and as a food item.
Lotus seeds, on the other hand, belong to the Nelumbo Nucifera plant species, also known as Indian lotus. These seeds are commonly used in countries like China and Japan in cooking and making desserts. Additionally, Lotus seeds have been used for making traditional medicines in China.
NUTRITIONAL BENEFITS
Makhana is a highly nutritious food that comes from the seeds of a water lily plant. These seeds are processed and roasted to create a crunchy, tasty snack that is packed with essential nutrients.
Makhana is a great source of fiber, which helps to keep the digestive system healthy and functioning properly.
Additionally, it is rich in folate, which is essential for healthy fetal development during pregnancy, and potassium, which helps to regulate blood pressure and maintain a healthy heart.
Magnesium is also present in makhana, which is important for maintaining healthy bones and muscles.
Moreover, makhana is a great source of protein and calcium, which are essential for building and maintaining strong bones and muscles.
Lastly, it is low in cholesterol, saturated fat, and sodium, making it a healthy snack option for those who are watching their weight or trying to maintain their overall health.
HEALTH BENEFITS OF MAKHANA (FOX NUT)
1. Prevents Inflammation
The human body has a natural defense mechanism that involves inflammation, which can help fight off infections and injuries. However, when inflammation persists for long periods, it can lead to various chronic diseases. To combat this, Makhana has been identified as having a potent antioxidant that can help prevent inflammation in the body. By adding Makhana to your diet, you can potentially reduce your risk of developing inflammatory conditions and promote overall health and well-being.
2. Heart Healthy
Makhanas, also known as fox nuts, is a wholesome and nutritious snack that can be a great addition to your diet. These tiny white balls are known for their incredible health benefits, particularly for the heart. They are low in cholesterol, saturated fat, and sodium, making them an ideal food for maintaining heart health.
In addition, their high potassium content and low sodium levels help regulate blood pressure levels in the body, which can prevent the risk of heart disease. So, munching on makhanas is not just a tasty treat, but also a smart choice for your heart health.
3. Suitable For Individuals Who Are Gluten Intolerant
For individuals who are dealing with gluten or wheat allergies, incorporating this particular food into their diet can be a wise decision. Not only does it contain a high amount of protein, fiber, good carbs, potassium, and calcium, but it is also completely gluten-free, making it a safe option for those who are intolerant to gluten. By including this food in their meals, individuals can ensure that they are meeting their nutritional needs without compromising their health.
4. Helpful In Maintaining Weight
Makhana is a highly nutritious snack that can be a great addition to your weight loss diet plan. With its low-calorie content and high protein and fiber levels, makhana can keep you feeling full for longer periods and prevent those pesky hunger pangs from setting in.
Additionally, its high fiber and good carbs make it an ideal snack for those looking to manage their weight, as it can help you avoid overeating and unnecessary snacking. So, if you're looking for a healthy and satisfying snack to add to your diet, makhana is definitely worth considering!
5. Good For Arthritis
Calcium is essential for maintaining healthy bones and teeth, makhana being rich in calcium, can be an excellent dietary addition for those who suffer from arthritis or other joint problems. Regular consumption of makhana can help alleviate joint pain and discomfort, while also promoting bone strength and density.
6. May Slow Down Aging
Makhana is a superfood that boasts a range of impressive health benefits. One of its most notable benefits is its ability to combat harmful free radicals in the body, thanks to the high levels of antioxidants it contains. These free radicals can cause damage to cells, leading to premature aging, but makhana helps slow this process down.
Additionally, regular consumption of makhana can aid in the elimination of toxins from the body, promoting healthy skin and hair that are free from impurities. All in all, makhana is a nutritional powerhouse that can help you look and feel your best.
7. Improve Digestion
Makhana being incredibly rich in fiber content, is an excellent food to include in your regular diet. The high fiber content in makhana helps to maintain regular bowel movements, which can prevent problems like constipation and indigestion. Additionally, regular consumption of makhana can improve digestion and promote overall gut health, making it a great addition to any healthy eating plan.
8. Beneficial For Individuals With Diabetes
Makhana is a highly nutritious food that boasts a low glycemic index. This means that it releases glucose into the bloodstream at a slower rate than high-glycemic foods. As a result, it can be a fantastic addition to the diet of individuals who are struggling with diabetes. By including makhana in your meals, you can help regulate your blood sugar levels and improve your overall health.
USEFUL TIPS!
- Makhana is a nutritious food that is rich in carbohydrates and fiber. However, it is important to consume it in moderation to avoid bloating and constipation. Excessive consumption of makhana can be harmful to your health. Therefore, it is advisable to consume only two to three handfuls per day.
- If you are a diabetic patient who is taking insulin, you should consult your doctor before adding low-glycemic foods to your diet, including makhana.
- To reap all the health benefits of makhana, it is essential to consume it healthily.
Stay Healthy, Stay Fit!
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information.