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Makhana, also known as fox nuts or lotus seeds, is a popular snack in India. This ancient Ayurvedic superfood is not only delicious but also packed with nutrients that promote overall health and well-being.
Makhana is a gluten-free and high-fibre snack that provides 337 kcal per small cup (100 grams). It is low in fat and cholesterol, making it a healthy choice for those looking to maintain a balanced diet.
Let's dive deeper into the nutritional facts and health benefits of makhana.
How many calories are in makhana?
A small cup (100 grams) of makhana provides 337 kcal. This makes it a calorie-dense snack, perfect for boosting energy levels and satiating hunger.
Makhana nutritional facts
Makhana is not only low in fat and cholesterol but also rich in essential nutrients. Here are some key nutritional facts of makhana:
1. Protein: Makhana is a good source of protein, which is essential for muscle growth and repair.
2. Carbohydrates: Makhana is a complex carbohydrate that provides sustained energy throughout the day.
3. Fiber: Makhana is high in dietary fiber, which aids in digestion and promotes a healthy digestive system.
4. Calcium: Makhana is a rich source of calcium, which is vital for maintaining strong bones and teeth.
5. Iron: Makhana is packed with iron, which helps in the production of red blood cells and prevents anemia.
Makhana benefits
Makhana offers a wide range of health benefits. Let's explore some of the key benefits:
1. Promotes weight loss:
Due to its low fat and high fiber content, makhana is an excellent snack for weight management. It keeps you feeling full for longer, reducing the urge to overeat.
2. Improves digestion:
The high dietary fiber content in makhana promotes healthy digestion and prevents constipation. It also helps in maintaining a healthy gut microbiome.
3. Improves Heart Health:
Makhana is low in sodium and high in potassium, which helps in maintaining healthy blood pressure levels. It also contains magnesium, which supports heart health and reduces the risk of cardiovascular diseases.
4. Blood sugar control:
Makhana has a low glycemic index, making it suitable for individuals with diabetes. It helps in stabilizing blood sugar levels and prevents sudden spikes.
5. Strengthens bones:
The calcium and phosphorus content in makhana helps in maintaining strong bones and preventing bone-related disorders like osteoporosis.
6. Reduces inflammation:
Makhana contains anti-inflammatory compounds that help in reducing inflammation in the body. It can be beneficial for individuals suffering from arthritis and other inflammatory conditions.
7. Gluten-free and Non-Allergenic:
Makhana is a gluten-free snack, making it suitable for individuals with gluten intolerance or celiac disease. It is also non-allergenic, making it a safe snack for people with nut allergies.
8. Good source of antioxidants:
Makhana is rich in antioxidants like flavonoids and phenols, which help in neutralizing harmful free radicals and protecting the body against oxidative stress.
Top 8 Recipes of Makhana
Now that we know about the amazing health benefits of makhana, let's explore some delicious recipes:
1. Roasted Makhana:
A simple and healthy snack that can be enjoyed anytime. Roast makhana with a little ghee and sprinkle some salt and black pepper for added flavor.
2. Phool Makhana Curry:
A creamy and delicious curry made with makhana, tomatoes, and spices. It can be enjoyed with roti or rice.
3. Aloo Makhana Curry:
A flavorful curry made with potatoes and makhana. It is a perfect accompaniment to roti or paratha.
4. Palak Makhana Curry:
A nutritious curry made with spinach and makhana. It is packed with vitamins and minerals.
5. Matar Makhana Sabzi:
A delicious and protein-rich curry made with peas and makhana. It can be enjoyed with rice or roti.
6. Paneer Makhana Sabzi:
A creamy and rich curry made with paneer and makhana. It is a perfect dish for special occasions.
7. Capsicum Makhana Curry:
A tangy and flavorful curry made with capsicum and makhana. It can be enjoyed with rice or roti.
8. Makhana Kheer:
A delicious and healthy dessert made with makhana, milk, and dry fruits. It is a perfect sweet treat for festivals.
Conclusion
Makhana, with its amazing nutritional profile and health benefits, is truly a superfood. Whether you're looking to manage your weight, improve digestion, or strengthen your bones, makhana is a great addition to your diet. Try out the delicious recipes mentioned above and enjoy the goodness of makhana in your meals. Make the switch to natural ways of personal care and lifestyle with Ayurveda-inspired foods like makhana.
Frequently Asked Questions
1. What is Makhana?
Makhana, also known as fox nuts or lotus seeds, is the edible seed of the lotus flower. It is a popular snack in India and is known for its nutritional benefits.
2. Is Makhana gluten-free?
Yes, makhana is a gluten-free snack, making it suitable for individuals with gluten intolerance or celiac disease.
3. Can Makhana be consumed during pregnancy?
Yes, makhana is safe to consume during pregnancy. It is a nutritious snack that provides essential nutrients for both the mother and the baby.
4. Is Makhana safe for individuals with nut allergies?
Yes, makhana is non-allergenic and safe to consume for individuals with nut allergies. It is a great alternative to nuts for snacking.
5. Does Makhana aid in weight management?
Yes, makhana is a great snack for weight management. It is low in fat and high in fiber, which helps in keeping you feeling full for longer and reducing overeating.
