makhana for nutrition

The Surprising Health Benefits of Makhanas for Your Family

Picture of Surabhi Agrawal

Surabhi Agrawal

As parents, we are always looking for new and innovative ways to ensure that our children get the nutrition they need to stay healthy.

Makhana, or lotus seeds, is a plant-based product that is packed with health benefits. It goes by several different names – fox nuts, gogon nuts, or phool makhana – and can be found in many parts of the world.

It is popular belief that Makhanas can be eaten only while fasting! Well, that is not true! With its multitude of uses, Makhana is truly a wonder food! From being used as an offering during Pooja festivals to providing nutrition and health benefits — this popular snack from the nut family undoubtedly has it all!

Let’s take a look at some of the nutritious value of makhana and health benefits that makhana has to offer your family.

The Many Benefits of Makhana
The Many Benefits of Makhana

How do we get Makhanas?

Once, while eating Makhanas my son asked me “Mom, where do makhanas come from? Are they flowers or seeds of plants?”

This set me thinking and I told him that I will get back to him. So, I searched on Google and found this answer and thought of including it in this article as like me, many other people do not really know where these protein packed round white spheres really come from?

Makhanas, the delicious lotus seed snack beloved in Eastern Asia and India, are a labour of love. The Mallah community in Bihar traditionally grows Makhanas by planting seeds into wetland areas or ponds. Grown either with brown or white peels depending on their ripeness at harvest time, these tiny nutty spheres require careful cultivation to be enjoyed – they must go through special processing before you can pop them straight from your hand!

Makhana – Makhana

Nutritional Value & Benefits Of Makhana

Makhanas are rich in protein, carbohydrates, dietary fibers and calcium while also being significantly low on cholesterol and fat content. This makes them an ideal snack for people who are looking for healthy food options.

A single serving of makhanas contains 845 calories along with 21 grams of protein and 15 grams of dietary fiber. These little seeds are also loaded with iron (2mg), magnesium (250mg) and phosphorus (850mg). All these nutrients make this food item a powerhouse of nutrition when it comes to keeping your family healthy.

The Many Benefits of Makhana

Makhanas have long been known as a superfood due to their high nutritional value and health benefits.
They are believed to help improve digestive system functioning, boost metabolism, reduce fatigue, regulate blood pressure levels, reduce inflammation and promote better heart health due to their high antioxidant content.

Looking to stay youthful, eternally? Makhana may just be the answer you’re looking for! Rich in kaempferol flavonoids, this powerhouse of a superfood helps fight off free radicals and keep those pesky signs of ageing – like wrinkles, hair loss and greying locks -far away. What’s not to love about that?

Reduces risk of cardiovascular diseases – Makhana is an incredibly nutritious and health-promoting snack. Rich in antioxidants, sodium, and magnesium it can help protect against heart disease by reducing blood pressure – giving you a wonderful opportunity to indulge without sacrificing your wellbeing!

Helps in Weight Loss – Say goodbye to those mid-day energy crashes and get ready for a boost of nutrition with this low calorie snack. Not only is it great for weight loss, but thanks to its lower glycemic index you can keep your engine running all day long!

Good for Kidneys & Diabetics – Makhanas are not only a delicious snack, but they may also be beneficial for our kidneys and diabetics! They contain astringent properties that help improve blood flow to the body’s vital organs. Furthermore, their protein-rich composition can aid in keeping diabetes at bay by regulating sugar levels. So, grab some makhanas next time you’re looking for an appetizing treat with health benefits too!

Full of Fiber & Aids in Digestion – If you’re looking for a tasty and nutritious way to keep your digestive system running smoothly, make makhanas part of your regular diet! Not only are these delicious lotus seeds full of fiber, but they can also help with indigestion and constipation. Plus, adding them into meals is easy – so start snacking on this superfood today!

Struggling with fertility or having trouble sleeping? Nature has your back! Makhana seeds, an often overlooked powerhouse of nutrition, have been shown to increase sperm quality and quantity in men; it also helps promote healthy female reproductive systems. Not only that but they can help de-stress the body and improve energy levels – just what you need for a good night’s sleep if insomnia is getting the best of you.

Helps in Building Strong Bones – Additionally, makhana can help maintain optimal bone health in both adults and children due to its high calcium content which helps build strong bones over time.

benefits of makhana – Benefits of Makhana

How to consume Makhanas

Take your tastebuds on a rollercoaster ride with roasted makhanas! These are all time favorite tea-time snacks and also can be given to your toddlers in their tiffin.

Makhana chats are also a good savory dish that you can try with a nice mix of veggies, corn, peanuts and spices! My son won the 2nd prize at school with his team for this wonderful snack preparation as part of their non-flame cooking competition 🙂

If you love sweets, then Makhana can be added to delicacies like Makhana Kheer and Coconut Laddoos. I love Makhana Kheer that my mom makes!

Try This Roasted Makhana & Peanut Chaat Recipe

Video Courtesy – Meghna’s Food Magic

Side Effects Of Eating Makhanas

Though makhanas provide numerous health benefits, there are some side effects associated with them as well.

Consuming too much makhana can lead to indigestion and flatulence due to their high fiber content so it’s important not to exceed the recommended daily intake which is about 2 handfuls per day.

Additionally, pregnant women should avoid consuming large amounts of makhanas as they can cause abdominal cramps due to their laxative properties while nursing mothers should also avoid eating too much as it could affect the quality of breast milk produced.


As you can see from this article, there are many potential health benefits associated with eating makhanas – but it’s important not to overdo it!

Makhanas can provide your family with essential vitamins and minerals while also promoting better digestion and improved cardiovascular health if eaten in moderation.

So why not add a handful of these nutritious little seeds into your family’s diet today? You may be surprised by how much better everyone feels after adding them into their meals!

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