From department shelves to parties and airports; makhana has been everywhere the last few years. And according to Richa Anand, Chief Dietician, Dr LH Hiranandani Hospital, Powai, Mumbai, the recognition is well deserved.
“Makhana is the best nutritious snack option if consumed with a balanced diet, which covers multiple nutritious benefits,” she said.
Also called fox nuts or lotus seeds, these snacks taste best with some lal mirch (red chili) powder sprinkled on top and are “the best option if considered health-wise during monsoon,” according to Anand.
“Light, and easy to digest, it reduces the complaints of bloating. During monsoon, storing makhana in a dry and airtight container is a must for maintaining its freshness and crispness,” she noted.
Let’s take a look at the health benefits of these snacks.
Nutritional profile of makhana
This is the nutritional profile of makhana per 100 grams, as per Anand.
Calories: 347
Cholesterol: 0 gram
Sodium: 1 milligram
Total carbohydrates: 76 gram
Sugar: 0 gram
Total Fat: 0.9 gram
Saturated Fat: 0.2 gram
Monosaturated Fat: 0.3 gram
Polyunsaturated fat: 0.2 gram
Protein: 9 gram
Magnesium: 33% of the Daily Value (DV)
Phosphorus: 38% of the DV
Iron: 6% of the DV
Calcium: 1% of the DV
Vitamin B1: 19% of the DV
Vitamin B2: 5% of the DV
Vitamin B3: 3% of the DV
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Makhana contains natural antioxidants like kaempferol which helps protect cells from oxidative damage produced by free radicals. (Source: Getty Images/ Thinkstock)
Health benefits of makhana
Makhana offers a number of health benefits when added in the right quantity to your diet. With some spices, it gives an awesome taste. Let us understand its health benefits one by one, according to Anand.
Low in Fat and Calories: Makhana is the best choice for people targeting to maintain their weight as it is low in calories and gives a feeling of fullness when consumed
Rich in Protein: It contains a large amount of protein which helps in muscle repair and growth. If you add makhana to your daily diet in a fixed amount it can meet the daily protein needs of the body.
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Antioxidant properties: Makhana contains natural antioxidants like kaempferol which helps protect cells from oxidative damage produced by free radicals. This presence of antioxidants also reduces the risk of cancer and heart-related diseases.
Rich in Dietary Fibre: Dietary fibre richness helps improve digestive problems and regular bowel motions. It also maintains blood sugar levels and is useful for diabetic patients.
Makhana is rich in dietary fibre and minimal in sugar content, making it a perfect snack for diabetic patients. (Source: Getty Images/ Thinkstock)
Low in Sodium: Due to less amount of salt, it becomes the best snack for heart patients. Low sodium helps in decreasing blood pressure and lowers the risk of heart attacks.
Phosphorus and Magnesium: The richness of these two minerals is favourable for maintaining good bone health. Phosphorus is a must for bone and teeth health and magnesium helps in muscle repair and maintenance of blood pressure levels.
Suitable for Fasting: It is a typical food used during vrat or fasting days and it has the capacity to give a feeling of fullness.
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Gluten Free: It does not contain gluten, making it the best snack for people who have celiac disease or are gluten intolerant.
Promotes Healthy Skin: The presence of antioxidants, and protein levels helps give flawless and healthy skin. Antioxidants help in preventing skin aging and protein supports tissue repair and regeneration.
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Can diabetics consume makhana?
Makhana has a low glycaemic index, which means it has very little effect on blood sugar levels. “Makhana is rich in dietary fibre and minimal in sugar content, making it a perfect snack for diabetic patients,” according to Anand.
She warned that diabetic individuals should still keep track of their blood sugar levels and get a personal diet chart from their doctor.
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It helps in maintaining a healthy weight and aids consumption of important nutrients for both the baby and the mother, and some seasoned makhana can also reduce pregnancy craving. (Source: Pixabay)
Is it beneficial for pregnant women?
Makhana is highly rich in protein, fibre, and other necessary vitamins and minerals. The richness of these nutrients makes it a perfect snack option for pregnant women.
“It helps in maintaining a healthy weight and aids consumption of important nutrients for both the baby and the mother, and some seasoned makhana can also reduce pregnancy cravings,” said Anand. “Its low sodium content and high potassium help in maintaining blood sugar levels. But the right amount of consumption is a must to prevent any side effects during such sensitive periods, so consuming it according to a doctor’s prescribed quantity is the best advice one can follow,” she added.
Things to keep in mind while having these snacks
When eating makhana, it is important to keep the following things in mind to avoid any negative impact on your health, as per Anand.
Allergies: Makhana is not a common allergen but you should still keep an eye on yourself for any itching, swelling, or breathing problems.
Overconsumption: It is a high-calorie food so it is important to consume it in the right portions. Overeating can contribute to weight gain as it is rich in calories.
Added ingredients: Avoid excess butter or oil while making seasoned makhanas as this can reduce its nutritional benefits and can lead to other side effects.
Hydration: Makhana is not rich in water quantity, so after consuming it, drink adequate water.
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Nut size: As makhana is large in size and can become the reason for choking among children, it is important to provide small makhanas to children under your supervision.
Myth and fact
People consider it a high-sugar content snack, but it has very minimal sugar content, as per Anand.
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Nutrition alert: Here’s what a 100-gram serving of makhana contains - The Indian Express
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