Benefits of eating makhana daily
Makhana, also known as fox nuts, is a nutritious snack derived from the lotus flower. This article explores the numerous health benefits of incorporating makhana into your daily diet.
Nutritional Profile
A single serving of makhana (28 grams) contains:
137 calories
9.7 grams of protein
14.5 grams of fiber
Rich in minerals: calcium, magnesium, potassium, phosphorus, and iron.
Health Benefits
Weight Management: Low-calorie, high-protein, and high-fiber content aids in weight management and metabolism boost.
Blood Sugar Control: Low glycemic index helps manage blood sugar levels.
Heart Health: Regulates blood pressure and improves blood flow.
Digestive Health: High fiber content promotes healthy digestion.
Bone and Teeth Strength: Rich in calcium, phosphorus, and magnesium for strong bones and teeth.
Anti-Aging: Rich in antioxidants that combat free radicals.
Fertility Support: May enhance sperm quality and egg health (more research needed).
Stress Management and Sleep Improvement: Contains magnesium known for its calming properties.
Gluten-Free and Diabetic-Friendly: Safe for those with gluten sensitivity and suitable for managing diabetes.
Versatility: Can be prepared and consumed in various ways.
Makhana (Foxnuts) Recipe: Roasted Makhana Chaat
Step-by-step method
- Finely chop the onion, tomato and coriander leaves.
- In a pan add oil and add red chili powder, turmeric powder, chaat masala, roasted jeera powder and amchoor powder.
- Give it a quick mix and immediately add the phool makhana.
- Mix well and let this roast for 2-3 minutes.
- Be careful not to burn this.
- Switch off the flame.
- Actually you can consume the spicy roasted phool makhana after this.
- Transfer the roasted phool makhana to a wide bowl.
- Add the finely chopped onions, tomato and coriander leaves.
- Squeeze the lemon juice.
- Give it a even mix.
- Serve immediately.
Nutritional value of Makhana
Superfood makhana is rich in proteins and fibre and low in fat. 100 grams of makhana gives around 347 calories of energy.
There are around 9.7 grams of proteins and 14.5 grams of fibre in makhana. Makhanas are a very good source of calcium.
They also contain magnesium, potassium and phosphorus in a good amount. A few vitamins in less quantity are also present in makhana.
Magnesium is required for normal metabolism, it is involved in everything from muscle function, nerve function and even in the production of proteins. Makhana has ample amounts of carbs as well as other minerals like calcium and iron. Calcium is vital for healthy bones and teeth, while the iron is essential for healthy blood. Overall, fox nuts nutrition brings a lot to your diet especially if you are lacking in minerals and fibre.