Health Benefits of Makhana

Makhana, also known as lotus seeds, is scientifically known as Euryale Ferox. It is a popular snacking option. These lotus seeds are packed with proteins, fibres and minerals, making them healthy.

Due to its various advantages, Makhana is used in various savoury and sweet dishes. It is widely cultivated in wetlogged areas or ponds.

Makhana seeds are small, round, and slightly oval-shaped with a smooth, glossy exterior. In this blog, we will discuss in detail Makhana benefits, usage, side effects and more.

Makhana Nutrition Facts and Nutritional Values

Makhana is a low-calorie food, making it a great choice for weight management and snacking without guilt. Here is the breakdown of the nutritional value of Makhana per 100 grams.

Properties of the Makhana

Makhana is a powerhouse of nutrients such as vitamins, minerals, dietary fibres and proteins. Due to its rich nutritional profile, it is used in various healthy meal options. But what distinguishes them is their properties. Here is a breakdown of Makhana's properties.

Common Makhana Benefits

Makhana for Managing Weight

One of the popular advantages of Makhana is that it helps maintain weight. Individuals who are on their weight loss journey can incorporate Makhana into their diet. This is because of the protein content present in it, which cuts back cravings and keeps you fuller for a longer duration.

Furthermore, it also contains fibre, which moves slowly through the epithelial duct, controlling hunger pangs and thus reducing overall calorie intake.

Makhana Supports Heart Health

Another common Makhana benefit is that it supports heart health. It is packed with phytonutrients such as gallic acids, alkaloids and saponins, which protect the body from various heart diseases. Furthermore, Makhana is high in magnesium, which is responsible for smooth blood flow and circulation.

Consuming Makhana can reduce the chances of heart blockages. Moreover, the potassium and sodium content present in it helps manage blood pressure.

Makhana Supports Bone Health

Makhana is great for supporting bone health due to its high content of essential minerals like calcium and magnesium. These minerals are important for maintaining strong bones and preventing conditions like osteoporosis.

Calcium helps to strengthen bone structure, while magnesium plays a role in bone formation and helps the body absorb calcium more efficiently. By including Makhana in your diet, you can give your bones the nutrients they need to stay healthy and strong, especially as you age.

Makhana Regulates Blood Sugar Levels

Another known lotus nut benefit is that it helps in regulating the blood sugar levels. It is known for its low glycemic index, which means it releases glucose into the bloodstream slowly and steadily. This helps prevent spikes in blood sugar, making it a great option for people with diabetes or those looking to manage their blood sugar more effectively.

Because of its slow digestion, Makhana provides sustained energy without causing rapid fluctuations in blood sugar. It is a healthy snack choice for anyone looking to maintain stable energy levels throughout the day.

Makhana Good for Fertility

Makhana is also widely used to treat infertility problems in both men and women. Consumption of Makhana helps women improve ovulation and balance hormones, thus improving overall reproductive health. It also helps improve motility and sperm count. Furthermore, it is also rich in antioxidants, which support overall reproductive health.

Makhana Boosts Energy

Another advantage of Makhana is that it boosts energy levels. Since it is packed with complex carbohydrates, it is a good source of instant energy. Makhana’s carbohydrates break down and release slowly into the bloodstream, making you fuller for a longer duration.

Furthermore, it also increases the level of glycogen, which is a major source of energy during exercise. Due to this reason, many individuals prefer to consume Makhana before pre-workout sessions.

Makhana Fights Inflammation

Makhana is also known for its anti-inflammatory properties. It contains Kaempferol, a natural flavonoid that helps reduce inflammation.

It is high in antioxidants, which help neutralise free radicals in the body, thus protecting against chronic illness and inflammation. Moreover, Makhana is also known for its regenerative properties, which help regenerate dead tissue.

Makhana Enhances Skin Health

Another prominent Makhana benefit is that it enhances skin health. Makhana or lotus seeds are known for their hydrating properties, which help maintain skin moisture content. Furthermore, it also contains amino acids, which help maintain skin elasticity.

Moreover, its high protein content helps in skin regeneration and repair, and its antioxidant properties fight free radical damage, thus preventing premature ageing.

Makhana Supports Kidney Health

Makhana is also a great diet addition for better kidney health. It helps control blood flow and regulate frequent urination, which reduces the stress on the kidneys. Furthermore, regular consumption of Makhana also helps detoxify and cleanse the spleen.

Side Effects of Makhana

Makhana May Cause Allergic Reactions

Makhana allergies are very rare, but some individuals who are sensitive to Makhana may have allergies like skin irritation, rashes, etc. In case allergic symptoms occur, it is best to avoid eating Makhana.

Makhana May Lead to Digestive Issues

Another side effect of Makhana is that it may cause digestive issues if consumed in excessive quantities. Symptoms of digestive issues can include gas, bloating, diarrhoea, etc. To avoid this, it is best to consume it in small quantities.

Makhana May Cause Weight Gain

Makhana is a calorie-dense food. If its quantity is not controlled properly, it may lead to weight gain. Those who are on a weight loss journey should watch their calorie intake while incorporating it into their diet.

How to Make Makhana Recipes

Makhana has a very mild and neutral texture; due to this, it is used in a variety of savoury and sweet dishes. Some of the popular ways in which Makhana can be consumed are listed below:

Masala Makhana

Ingredient

• 2 cups of Makhana
• ¼ teaspoon of pepper powder
• ½ teaspoon of chaat masala
• ½ teaspoon red chilli powder
• 1 teaspoon of clarified butter or ghee
• ¼ teaspoon of cumin powder
• ¼ teaspoon of salt

How to Prepare

• Step 1: ​Add clarified butter or ghee to a deep pan and heat on low or medium flame.
• Step 2: When the butter is heated, add a Makhanaand roast it for 7 to 10 minutes on low flame.
• Step 3: Once it is roasted, turn off the flame and add salt, chaat masala, pepper powder, cumin powder and chilli powder.
• Step 4: Mix all the ingredients well so that the Makhana is coated well with all spices.
• Step 5: Serve masala Makhana Makhanaate

Makhana Raita

Ingredients

• 1 cup curd
• 1 green chilli finely chopped
• ½ cup of Makhana
• 1 tablespoon of coriander finely chopped
• ¼ teaspoon of sugar (optional)
• 1 teaspoon of ghee or olive oil
• ¼ teaspoon of roasted cumin powder
• ¼ teaspoon of chat masala powder
• ½ teaspoon of red chilli powder
• Salt or black salt to taste

How to Prepare

• Step 1: In a frying pan, add ghee or oil and heat it on low flame.
• Step 2: Roast a Makhanafor 4 to 5 minutes until they are crisp.
• Step 3: Once Makhanas are roasted, pour it on a plate and set it aside.
• Step 4: In a bowl, add curd and whisk it until it becomes smooth.
• Step 5: Add all the dry ingredients and mix it well.
• Step 6: Add roasted Makhana to a bowl and mix it well.
• Step 7: Garnish the Makhana raita with coriander leaves.

Maximise Lotus Nuts Benefits – Best Time to Eat Makhana 

Makhana is generally used as a healthy snack substitute, so it can be eaten at any time of day. One of the best ways to incorporate Makhana is to make it part of a balanced diet. Below are some times to enjoy roasted Makhana.

Morning

One of the best times to enjoy Makhana is during breakfast. Since it is calorie-dense, it will keep you fuller for a longer duration.

Between Meals

Another time to consume Makhana is between meals. It will help curb hunger pangs and prevent the consumption of unhealthy snacks.

Evening Snack

Individuals can also enjoy eating Makhana in the evening as a snack. Consuming it in the evening will help them consume fewer calories during dinner time.

Who Should Avoid Eating Makhana?

Makhana is generally safe to consume, but due to its properties and bioactive nutrients, some people should avoid it.

Pregnant and Lactating Women

Pregnant and lactating women should avoid consuming Makhana since it can cause excessive heat in the body, which can be harmful to the mother and her baby.

Individual with diabetes

Individuals with diabetes need to be very careful while consuming Makhana as it may lower the blood glucose level if consumed in excessive quantities.

Individual with Allergies

Those who are allergic to Makhana or lotus seeds should avoid consuming them, even in small quantities. Makahna contains substances that can trigger allergic reactions, such as redness, itching, etc.

Pair Your Nutritional Choices with the Right Health Insurance Plan

Making Makhana part of a balanced diet is a great way to fulfil your calorie intake and live a healthy lifestyle. However, one important aspect of financial planning is to have a health insurance plan to protect your finances in case of medical emergencies.

A health insurance plan offers not only peace of mind but also helps patients receive quality treatment in their hour of need. When it comes to buying a plan, Reliance General Insurance offers health insurance plans curated to the diverse needs of individuals.

Our health insurance offers various benefits, such as a 100% claim settlement ratio, online purchases, renewals and claims, and cashless hospitalisation at all hospitals in India.

Get your Reliance health insurance plan starting at just ₹243 per month*.

Frequently Asked Questions (FAQs) About Lotus Nuts Benefits

• Can Makhana be eaten on an empty stomach?

  Yes, Makhana can be eaten on an empty stomach. It provides a good source of protein, fibre and essential nutrients.

• Can I consume Makhana daily?

  Yes, you can consume Makhana daily in moderation. It is a nutritious snack rich in protein, fibre, antioxidants and various minerals. Eating it regularly can support digestive health, help manage weight and boost overall well-being.

  However, it is important to avoid overconsumption, as it can lead to an excess of calories or cause digestive discomfort for some people.

• Can the carbs in Makhana be harmful?

  The carbs in Makhana are not typically harmful, especially when consumed in small quantities. Makhana contains complex carbohydrates, which are slower to digest and can provide sustained energy without causing blood sugar spikes. It is a good option for those looking for a healthy snack.

Disclaimer:

*T&C Apply. For more details on risk factors, terms conditions, brochure, and exclusions, please read the policy wording and CIS carefully before concluding a sale.

Premium: The premium mentioned is excluding taxes for single person aged between 5 years to 20 years with individual health policy for Sum Insured of ₹3 lakhs considering no adverse health conditions/pre-existing disease/medical conditions with waiting period of 3 years. For more details, please refer to the policy wordings. Premium used is 2,919/year converted into a month which gives us Rs.243/month (2,919/12).

Claim Settlement Ratio: This is the overall claim settlement ratio for FY 2023-24 without claim outstanding at the start of the financial year as per public disclosure of Reliance General Insurance Co. Ltd.