Makhanas are commonly known in English as Fox nuts or Lotus seeds, and are a part of the lotus flower. They are a healthy snacking alternative and can be eaten in Indian fast also. It’s used to make gravies/curries and also in many kinds of sweets. They have many health benefits and help in weight loss, diarrhea, insomnia and has anti-aging properties. It’s easily available in markets and can be easily preserved in an air tight container.
- Makhanas are high in fiber and provides easy satiety.
- It also enables weight loss as its low in calories.
- It helps in repairing damaged protein due to presence of an anti-aging enzyme and flavonoid kaempferol present in it.
- It’s high in magnesium content along with low sodium prevents blood pressure, heart diseases and diabetes.
- They are low in saturated fat, sodium and cholesterol.
- It’s also a rich source of phosphorus, zinc, carbohydrates, iron etc.
- 1 cup of lotus seeds will give you 95 calories, which means about 18 grams of carbs, 5 grams protein, and 0.6 grams of fat.
Prevention of Diseases
- The high potassium content in Makhanas is good for the heart, reducing the risk of hypertension, heart diseases and heat strokes.
- The calcium content in Makhanas helps in prevention of arthritis and keeps our teeth and bones healthy and strong.
- Proteins and low glycemic index of makhanas are beneficial to a person suffering from diabetes.
- They make us feel fuller for longer due to its protein content, fiber and low glycemic index which help in losing weight. It also reduces stress and keeps us energetic throughout the day.
- The astringent property of Makhanas benefit in keeping the kidney healthy.
- It is helpful in infertility in women and is also researched to increase sperm count in men.
How to consume Makhanas
Makhanas can be consumed raw or grounded into a powder and added to different flours to make nutritious puris or rotis. They can be added to soups, salads or other gravy dishes as a healthy thickener. But they are widely consumed in their puffed form by roasting in ghee with rock salt and turmeric to make it more healthy. Roasting adds crispiness to it.
Consuming healthy snack is of utmost importance to ensure just adequate calories and nutrients. Consider makhanas to your snack now and most importantly prefer its home-made dishes or look into its added sodium content on label if you buy from outside. Eat right, relish good food.