10 PROVEN HEALTH BENEFITS OF MAKHANA
Makhana has taken over the spotlight from popcorn, bringing with it a delightful crunch, tantalizing taste, and effortless preparation. Not only is it a wallet-friendly option, but it also boasts health benefits.
Known by various names such as Euryale Ferox, fox nuts, lotus seeds, gorgon nuts, and Phool makhana, these versatile seeds play a pivotal role in Indian cuisine. From enriching sweets like kheer to savory delights like raita and makhana curry, they’ve become a cherished ingredient in countless dishes, even serving as a popular tea-time snack.
When it comes to purchasing makhanas, the market offers a spectrum of choices, each distinguished by the size and color of the seed. Post-polishing, they’re categorized into three grades: Lawa or Rasgulla, Murra or Samundha, and Thurri.
The origin of Makhana
The story of Makhana cultivation began in Madhubani, a renowned region of Bihar known for its Mithilanchal heritage. Here, a community of humble farmers initiated the growth of Makhana using traditional farming methods. From Madhubani, both Makhana seeds and the beloved Makhana Pops journeyed across the country, spreading their popularity far and wide.
Nowadays, Makhana has found its way to countries like Pakistan, Canada, China, Malaysia, and Bangladesh, though its cultivation remains primarily rooted in Madhubani. With soaring demand for Makhana seeds and flakes in both local and international markets, the Indian government is actively encouraging companies to brand and package Makhana, aiming to tap into new consumer bases.
Moreover, the government is providing support to farmers in Madhubani and Darbhanga districts, aiming to improve their livelihoods through Makhana cultivation.
Makhana is becoming popular
Once overlooked and underestimated, Makhanas have now risen in prominence. In recent years, a growing awareness of health has propelled Makhana into the spotlight. People are reconnecting with this once-forgotten snack, recognizing its rich nutritional benefits. Walk into any supermarket, and you’ll find an array of Makhana varieties lining the shelves, a testament to its newfound popularity.
The surge in demand can be attributed to the remarkable health advantages that Makhanas offer. Let’s explore some of these benefits below.
Health Benefits of Makhana
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Weight Loss Boost: Adding makhana seeds to your diet is a fantastic way to up your intake of protein and fiber, two essential nutrients that can aid in weight loss. Protein is known to reduce food cravings and help regulate appetite, while fiber moves slowly through your digestive system, keeping you feeling full longer. Some studies suggest that a higher fiber intake may be linked to reduced belly fat and increased weight loss, though more research is needed to confirm makhana’s specific effects on weight loss.
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Gut Health Support: Our bodies need fiber for proper digestion, and makhanas are rich in this essential nutrient. If you struggle with digestive issues like constipation or hard stools, incorporating fox nuts into your daily diet can help keep your digestive system functioning smoothly.
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Anti-Aging Benefits: Fox nuts contain flavonoids, which act as antioxidants to combat free radicals and slow down the aging process. Regular consumption of makhana can help prevent signs of aging such as wrinkles, fine lines, and premature graying of hair, promoting overall youthful-looking skin and hair.
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Heart Health Protection: Makhana contains phytonutrients like alkaloids, saponins, and gallic acid, which have been shown to protect against various diseases. High in magnesium, fox nuts act as powerful channel blockers, improving blood flow and oxygen levels to reduce the risk of heart disease. Eating a handful of makhana daily can help meet your body’s magnesium needs and promote heart health.
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Fertility Enhancement: Fox nuts help maintain hydration and water content in the body, benefiting reproductive health by increasing both sperm quantity and quality. They are also believed to be beneficial for the reproductive system, supporting fertility in both men and women.
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Anti-Inflammatory Properties: The flavonoids in fox nuts can reduce inflammation and lower the risk of heart disease, aiding in tissue regeneration and the treatment of chronic inflammation. Thanks to their flavonoid content, makhanas also offer additional health benefits, including antibacterial properties.
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Blood Pressure Regulation: High in potassium and low in sodium, fox nuts are beneficial for individuals with high blood pressure. Incorporating makhana into your diet can help control blood pressure levels, particularly systolic blood pressure.
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Blood Sugar Management: Research suggests that makhana may assist in regulating blood sugar levels. Animal studies have shown promising results, indicating that makhana extract may improve blood sugar control and increase antioxidant enzyme activity. However, more research is needed to determine its effects on humans.
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Bone Health Support: Makhanas are rich in calcium, essential for strong bones and teeth. Consuming fox nuts can help fulfill your body’s calcium requirements, strengthening bones and potentially benefiting those with arthritis and osteoporosis.
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Kidney Health Improvement: With their astringent properties and low sodium content, fox nuts can help prevent kidney problems and contribute to better kidney health. Makhana’s benefits extend to improving kidney function and addressing issues like frequent urination and urinary control problems.
How can you enjoy eating Makhana?
Makhana boasts a subtle and neutral flavor profile. One popular way to prepare these seeds is by roasting them and adding a variety of herbs and spices like sea salt, turmeric, chili powder, or black pepper for a flavorful twist.
You can find Makhana in specialty stores and online retailers, where it’s sold roasted as a savory snack or as an ingredient for various dishes and desserts. Widely used in Asia, Makhana is packed with antioxidants and micronutrients that offer benefits like slowing down the aging process and supporting heart health, blood sugar regulation, and weight management.
Makhanas are versatile snacks, rich in essential nutrients and offering numerous health perks. They’re perfect for satisfying mid-day cravings and can be a delightful addition to your diet. However, it’s important to be cautious of potential side effects such as allergies and gastrointestinal issues, especially if you have a sensitive stomach.
While Makhanas can be a part of a healthy diet, they shouldn’t replace main meals for rapid weight loss. Your overall lifestyle, including physical activity and balanced eating habits, plays a crucial role in weight management. Enjoy fox nuts in moderation and stay active to maintain a healthy lifestyle.
Feel free to experiment with Makhanas in various recipes to find your perfect snack. By incorporating them into your diet, you’re not only improving your health but also supporting local farmers involved in Makhana cultivation across the country.
FAQs
Que 1. What are the health benefits of makhanas?
Ans. Makhanas are great for improving digestion and preventing constipation. They’re packed with antioxidants, making them excellent anti-aging foods. Eating a few makhanas each day can give you younger-looking skin. Just remember, avoid eating them as fried snacks.
Que 2. Why are makhanas so popular?
Ans. Makhanas are gaining popularity for several reasons. They’re ideal for diabetics because they have a low glycemic index, are gluten-free, and are high in carbs. They contain kaempferol, a natural flavonoid found in coffee, which helps prevent inflammation and aging. Plus, the anti-aging enzymes in makhanas help repair damaged proteins. As people become more health-conscious, they’re rediscovering the nutritional value of makhanas, which are now available in various varieties at supermarkets.
Que 3. Can we eat Makhanas daily?
Ans. Yes, you can eat makhanas daily. They improve digestion, prevent constipation, and provide anti-aging benefits for your skin. However, it’s important to be aware of potential negative effects, such as allergies, stomach issues, and an increase in insulin levels, if consumed excessively.
Que 4. Does it aid weight loss?
Ans. Makhana is filling due to its high protein and fiber content, which can aid in weight loss by reducing calorie intake and curbing overeating. Aim to consume 30 to 50 grams of makhanas daily to support weight management. These seeds are popular in Asia for their abundance of vitamins and antioxidants, which may also contribute to weight loss, blood sugar control, heart health, and slowing down aging. Makhanas make a great substitute for fatty and processed snacks, especially for controlling sudden hunger cravings.
Que 5. Is Makhana good for the skin?
Ans. Makhana is beneficial for the skin due to its high antioxidant content and various amino acids that enhance skin elasticity and health. It contains omega-3 fatty acids, antioxidants, vitamin A, and zinc, all essential for preventing skin disorders and improving skin suppleness. Additionally, the anti-aging properties of amino acids and antioxidants in makhanas help control early signs of aging, tighten the skin, and prevent wrinkles, promoting overall skin health and radiance.
