Superfood Makhana is a type of seed that is derived from the plant called Euryale Ferox. Other names for Phool makhana are fox nuts, lotus seeds, and gorgon nuts.
Makhana is widespread in Asia and is widely used in traditional medicine to cure various ailments. Makhana is also considered beneficial for diabetic patients. It is an energy food that also improves physical strength. Makhana can be served as a roasted savory snack or added to curries, side dishes, and desserts.
Nutritional Value of Phool Makhana
Phool Makhana is an excellent source of many important nutrients and makes a very healthy addition to an all-rounded diet. Makhana brings a lot of nutrients to your diet especially if you are lacking in minerals and fiber.
| QUANTITY | Per 100gm |
|---|---|
| Calories | 347 |
| Protein | 9.7 gm |
| Fats | 0.1 gm |
| Carbohydrates | 76.9 gm |
| Fiber | 14.5 gm |
| Total Lipids (Fat) | 0.1 gm |
| Calcium | 60 mg |
| Iron | 1.4 mg |
1. Rich in Nutrients
Makhana is called a super food and is an excellent source of many essential elements and a great addition to a balanced and healthy diet.
Each meal contains sufficient carbohydrates, phosphorus, calcium, magnesium, iron, and other minerals.
Calcium specifically improves calcium absorption, lowers blood pressure, and lowers cholesterol levels.
Makhana is an excellent source of protein, carbohydrates, and other nutrients, as well as micronutrients such as calcium, magnesium, iron, and phosphorus.
2. Contains Multiple Antioxidants
Makhana is rich in multiple antioxidants. Makhana contains certain antioxidants such as gallic acid, epicatechin, and epigallocatechin. Phool makhana contains certain antioxidants like gallic acid, chlorogenic acid, and epicatechin which may help you in health conditions like heart disease, cancer, and type 2 diabetes.
3. Makhana May Help Stabilize Blood Sugar Levels
Makhana may improve glycemic control. More research is needed to determine how average makhana use affects blood sugar levels in humans. Phool makhana’s glycaemic index is much lower than foods like rice, bread, etc.
4. It May Promote Weight Loss
Makhana seeds are a great way to increase your intake of protein and fiber, two essential ingredients that help with weight loss. Makhana contains very low calories and protein, in particular, has been shown to help reduce cravings and control appetite. Â If you are aiming for weight loss, it is beneficial to consume 30 grams of makhana daily.
5. Phool Makhana has Anti-Aging Effects
Makhana contains several chemicals that may have powerful anti-aging effects.
Makhana contains various amino acids such as glutamine, cystine, arginine, and methionine, which are known for their anti-aging effects. Rich in antioxidants makhana gives moisture and suppleness to your skin. Creatine is another substance made from methionine and arginine that has been shown in some previous studies to have anti-aging properties.
6. Makhana May Improve Your Heart Health
Makhana extract may lower cholesterol and triglyceride levels and promote heart health. Makhana is a good source of magnesium, potassium, manganese, phosphorous, and protein. The high nutritional value of makhanas makes them a perfect and healthy snack.
7. Phool Makhana May Solve Fertility Issues
Touted as an aphrodisiac, makhana may help with premature ejaculation and improve the quality of semen. Also, it helps women suffering from infertility.
8. Makhana is anti-stress and Improves Sleep
Makhana can help in reducing stress and insomnia issues. Drink makhana with warm milk before sleeping at night and you feel a significant difference.
9. Good for Bones
There is about 60mg of calcium in 100 grams of makhana, which may help with bone problems. Adding makhana to your daily diet provides relief from bone pain. It helps in making the joints and bones strong.
Also Read: How many Calories are in Masala Oats? All You Need to Know
How to Enjoy Makhana
Makhana is a type of nut and seed that is not as common as other nuts and seeds, but it is available at many specialty stores and online retailers. Makhana’s mild flavor mixes well with a variety of dishes. Roasting and seasoning them with your favorite herbs and spices such as sea salt, curcumin, chili powder, and black pepper is one of the most popular ways to make a healthy snack.
It pairs well with curries, bhel puri, rice, peanuts, chutneys, vegetable meals, and other main dishes.
Alternatively, add chopped and cooked makhana seeds to an Indian traditional rice pudding called kheer.
Phool Makhana Indian RecipeÂ
Certainly! Here’s a healthy Indian recipe using Phool Makhana:
Roasted Phool Makhana Masala:
Ingredients:
- 2 cups Phool Makhana (fox nuts/lotus seeds)
- 1 tablespoon ghee (clarified butter) or olive oil
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to taste)
- 1 teaspoon roasted cumin powder
- 1 teaspoon chaat masala
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- Heat a non-stick pan on medium heat and dry roast the Phool Makhana until they turn crisp. Stir continuously to avoid burning. This should take about 5-7 minutes. Once roasted, remove from the heat and set aside.
- In the same pan, heat ghee or olive oil. Add turmeric powder, red chili powder, roasted cumin powder, chaat masala, and salt. Mix well to form a spice paste.
- Add the roasted Phool Makhana to the pan and toss gently, ensuring that the spice paste coats the Makhana evenly. Cook for another 2-3 minutes on low heat to let the flavors blend.
- Turn off the heat and let the roasted Phool Makhana cool down to room temperature. Garnish with fresh coriander leaves.
- Once cooled, transfer the roasted Phool Makhana to an airtight container for storage.
You can enjoy this roasted Phool Makhana masala as a healthy snack or add it to your chaats, salads, or yogurt for an extra crunch and flavor. Remember to consume it in moderation as part of a balanced diet.
Side Effects of Makhana
- Overeating makhana may create digestive issues like constipation, gas, and feeling bloated.
- Excess intake of makhana must be avoided for diabetics as a spike in insulin levels may lower blood sugar levels tremendously.
- Makhana may cause allergies in some people.
How Much Phool Makhana is safe to be consumed?
Phool Makhana is low in fat and calories while being rich in protein, fiber, and several beneficial nutrients. There is no specific limit to how much Phool Makhana one can consume, as it largely depends on an individual’s dietary needs and overall health. However, moderation is key when including any food in your diet. But you can take 25 – 30 grams/day of Phool Makhana can be taken safely by everyone. You can include them daily or weekly thrice for reaping its health benefits.
If you have specific dietary concerns or conditions, such as diabetes or kidney problems, it is advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance regarding the appropriate portion size and frequency of consuming Phool Makhana.
CONCLUSION
In conclusion, Phool Makhana is a nutritious and versatile food that can be enjoyed in various ways. It is a healthy snack option due to its low fat and calorie content, while providing a good amount of protein, fiber, and essential nutrients. The antioxidant properties of Phool Makhana contribute to its potential health benefits, and its high fiber content can support digestive health.
However, it is important to consume Phool Makhana in moderation as part of a balanced diet. If you have specific dietary concerns or conditions, it is advisable to consult with a healthcare professional or a registered dietitian for personalized guidance. Overall, incorporating Phool Makhana into your diet can be a nutritious and enjoyable choice.It is a very healthy snack with just the right amount of neutrality to complement a variety of dishes.
