Makhana, additionally known as Fox Nut, Phool-Makhana, Lotus Seed, or Gorgon Nut, comes from a plant known as Euryale Ferox which grows within the stagnant water of ponds.
Since historic instances, it’s a common ‘fasting’ dish ready throughout non secular festivals and different events. They’re added to curries, facet dishes, desserts, or as a snack meals in Indian delicacies to supply a scrumptious deal with.
On the identical time, after roasting lotus seeds, it makes the very best snack any time of the day. As well as, stuffed with a wide range of vitamins, which are sometimes used historically as medication to deal with a wide range of situations. Additionally, They’ve been linked to many well being advantages together with improved coronary heart well being, assist weight reduction, safety towards irritation, and cures for continual illness.
The botanical title of it Euryale Ferox Salisb. (Euryale Ferox) Syn-Euryale Indica Planch. It belongs to the Nymphaeaceae (Nymphaeaceae) household. Makhana in English is called fox nuts and the title lotus seeds is understood worldwide.
Dietary Profile
Makhana, also called fox nuts or lotus seeds, are a well-liked snack in lots of components of the world, particularly in India. They’re the seeds of the lotus plant, that are dried and roasted to make a tasty and nutritious snack.
Right here’s a breakdown of the dietary profile of Makhana:
Vitamins Worth per 100g, serving of roasted Makhana supplies the next
- Energy: 100 grams of it comprise round 350-400 energy, making them a high-calorie snack.
- Carbohydrates: it’s a good supply of carbohydrates, with round 64 grams per 100 grams.
- Protein: it’s also a very good supply of protein, with round 9 grams per 100 grams.
- Fats: Makhana is low in fats, with round 1 gram per 100 grams.
- Fiber: it’s a good supply of fiber, with round 14 grams per 100 grams.
- Minerals: it’s wealthy in a number of vital minerals, together with calcium, magnesium, potassium, and phosphorus.
- Nutritional vitamins: Makhana is an efficient supply of B nutritional vitamins, particularly thiamine (B1) and riboflavin (B2).
Makhana is a wonderful supply of protein and fiber and they’re low in fat.
They’re a good supply of a number of different micronutrients, together with calcium, magnesium, iron, and phosphorus.
Listed below are the intriguing well being advantages of makhana.
Advantages of Makhana
it’s also believed to have a number of well being advantages, equivalent to aiding in digestion, enhancing coronary heart well being, and serving to to manage blood sugar ranges.
Nice supply of antioxidants
it has all kinds of antioxidants, all are vital in your higher well being.
These antioxidants embody:
- Gallic acid
- Chlorogenic acid
- Epicatechin
These antioxidants defend towards continual situations, equivalent to coronary heart illness, cut back insulin resistance, and cancers.
As well as, research have proven that the varied antioxidants present in makhana assist defend your cells from free radical harm, which is linked to many continual illnesses.
Aids coronary heart well being
On the premise of animal research say that makhana extract might profit coronary heart well being.
Makhana seeds are a superb supply of vital vitamins that will promote coronary heart well being and guarded neutralize dangerous free radicals
As they comprise antioxidants equivalent to gallic that will assist defend the guts towards oxidative stress to enhance coronary heart well being, they’ll cut back the danger of strokes. (study)
In addition to they’ve a reasonable quantity of potassium, which is vital for regulating blood stress and considerably lowering excessive ldl cholesterol.
Good supply of protein
The advantages of consuming makhana additionally embody fulfilling the deficiency of protein.
Makhana has a very good quantity of protein, About 10.71 grams of protein incorporates 100 grams of makhana.
Might enhance blood sugar management
Makhana seeds have a number of intriguing properties that enhance blood sugar administration.
Regardless of being excessive in carbs, makhana seeds are a very good supply of fiber which improves blood sugar regulation and elevated a number of antioxidant enzymes.
A number of animal research counsel that particular makhana seeds might assist stop blood sugar spikes and assist improve insulin sensitivity.
Help weight reduction
Makhana has wealthy in properties that will assist weight reduction.
Makhana has two vital weight reduction key vitamins, equivalent to protein and fiber.
The excessive proportion of fiber helps you keep fuller for a very long time. However, Protein has been proven to cut back meals cravings and assist curb your urge for food.
As well as, research have proven that they’re low in fats, which is probably the most calorie-dense nutrient.
Anti-aging properties
Analysis performed on using makhana in skin-related issues has discovered that makhana is wealthy in antioxidant properties. This property can show to be useful in eradicating the consequences of getting old on the pores and skin equivalent to wrinkles.
The truth is, makhana’s amino acids, that are recognized for his or her anti-aging properties, embody glutamine, cysteine, arginine, and methionine.
Glutamine, an amino acid present in collagen, helps pores and skin hydration and elasticity. Methionine and arginine have additionally been proven to have anti-aging results which can assist cut back pores and skin elasticity and gradual indicators of aging.
Standard makes use of of Fox Nut (Makhana)
it, also called fox nuts or lotus seeds, can be utilized in a wide range of methods. Listed below are among the hottest makes use of of Makhana:
- Snack: it’s a common snack, particularly in India, the place it’s typically roasted with spices and rock salt to make a tasty and wholesome snack.
- Breakfast cereal: it may be used as a breakfast cereal by mixing it with milk, honey, and fruits. It’s a nutritious and filling breakfast choice.
- Candy dishes: it may be used to make candy dishes like kheer or pudding. The seeds are cooked in milk, sweetened with sugar or jaggery, and flavored with cardamom, saffron, or different spices.
- Curry: it may be added to curries and gravies to reinforce their style and texture. It’s typically utilized in vegetarian curries and is a superb substitute for paneer or different high-fat components.
- Roasted or fried: Makhana will be roasted or fried to make a crunchy and engaging snack. It may be flavored with a wide range of spices, equivalent to cumin, coriander, and chili powder.
- Child meals: Makhana will be mashed and added to child meals to supply a nutritious and wholesome meal for infants.
Total, it’s a versatile ingredient that can be utilized in a wide range of methods so as to add taste, vitamin, and texture to a wide range of dishes.
Conclusion
Makhana, also called Foxnuts. Generally included in dried fruits, this common meals is used all around the world. Individuals contemplate it a very good supply of power throughout fasting.
They’re nice sources of protein and fiber together with antioxidants and micronutrients. Including makhana seeds to your weight loss program might assist gradual indicators of getting old and aids coronary heart well being, additionally weight reduction pleasant.
