In India, a common name for lotus seeds is makhana. Most of the time, people eat it during fasts or even add it to Indian sweets.
Its nutritional value and health benefits, however, are not widely known. It is an easily accessible nutritional supplement that is widely available in food stores and has a long shelf life. It can be kept for a long period in an airtight container – just make sure you keep it out of the sun and water.
Depending on your preference, you can eat these makhana seeds raw or cooked. In addition to being a healthy snack, it can be used as medicine, just like it was in medieval times. The body greatly benefits from the vital micronutrients present in lotus seeds.
In this blog, we will discuss makhana’s benefits, nutrition, and side effects.
Makhana Nutrition Value
Makhana has a high nutritional value due to its high fiber, low glycemic index, and low-calorie content. It has almost no fat, which makes it a popular option for people who are motivated to lose weight.
Here are some important makhana nutrition facts that you should be aware of.
| Quantity | 100 gm |
| Calories | 347 |
| Protein | 9.7 gm |
| Fats | 0.1 gm |
| Carbohydrates | 76.9 gm |
| Fibre | 14.5 gm |
| Total Lipids (Fat) | 0.1 gm |
| Calcium | 60 mg |
| Iron | 1.4 mg |
Health Benefits of Makhana
The nutritional benefits of makhana show that it has far too many health advantages to be considered merely a superfood.
You’ll be astonished at the number of flavours and variations of makhana available online. The good news is that you can now see packs of this miracle meal while browsing the store aisles.
Here are a few must-know makhana benefits:
1. Contains a Variety of Vital Nutrients
One of the main makhana health benefits is that they are abundant in important nutrients that are typically skipped in a daily diet, such as calcium, magnesium, and phosphorus. These nutrients promote immunity and bone health.
2. Helps You Lose Weight
Makhanas is viewed as a good weight-loss snack because they are low in calories. The 83 calories in one cup of makhana are negligible in comparison to the 315 calories in a plate of pakoras and the 60 calories in a bag of chips (536 calories).
The high protein content of makhanas also helps you feel fuller for longer and stave off hunger cravings.
3. Contains Antioxidant Properties
Rich antioxidants help in protecting the body from oxidative stress and damaging free radicals. Antioxidants like epicatechin, gallic acid, and chlorogenic acid are abundant in makhanas.
These antioxidants can also lessen inflammation, which can contribute to bowel diseases and arthritis.
4. Effects on Ageing
Makhanas are a great source of glutamine, cystine, and arginine, three amino acids that are well known for their ability to slow down the signs of ageing on the skin. Glutamic acid creates proline, which helps in maintaining skin hydration, from these acids.
5. Boosts Cognitive Performance
Thiamine, or vitamin B1, is present in makhanas and is known to enhance cognitive function. One of the well-known benefits of eating makhana is that they help to produce acetylcholine, which facilitates the neurotransmission process.
6. Excellent for Heart Health
In makhanas, magnesium and potassium control blood pressure and heartbeat. Makhanas are also a good source of folate, a vitamin that is essential for preserving heart health.
7. Controls Blood Sugar Levels
For those with diabetes, makhana offers several health advantages. Its low glycemic index (which is lower than that of rice and bread) and abundance of carbohydrates, protein, and fibre help in the control of blood sugar levels and the battle against obesity.
8. Improved Digestion
The high fibre content of makhanas encourages regular bowel movements. Therefore, if you struggle with the morning poop, add a bowl full of makhanas to your diet, and you should be fine.
9. Treats Insomnia
Makhanas may be able to help you if you are having trouble falling asleep, even well past midnight. By lowering stress, eating a few of these puffy snacks each day can improve your sleeping patterns.
10. Helps Increase Muscle Mass
For vegetarians and vegans, eating makhana has many advantages. For their daily requirement of protein, vegetarians can include these in their diet. 4 grams of protein, or 7% of the daily recommended amount, are present in one bowl of makhanas. Makhana proteins are suitable for vegans as well because they are a plant-based food.
11. Enhances Bone Density
Calcium, a mineral that is essential for bone development, is abundant in makhanas. Because they contain a lot of calcium, they are good for maintaining the health of your teeth and bones.
Side Effects of Makhana
Makhanas are no different from other excellent things in that they all have some downsides. Although makhana is incredibly beneficial, it is also important to consider the side effects of makhana on the body. Therefore, the key is moderation.
- The drawbacks include an increase in insulin levels, allergies, and digestive problems.
- Additional side effects of excessive drinking include bloating and constipation.
- Diabetics and expectant women should consult their doctor before having makhanas in their diet.
- Please first speak with your doctor if you are taking any medication.
However, makhana side effects are minimal in comparison to the plethora of health advantages they provide, making them the ideal snack to eat at any time of the day.
Conclusion
We hope after reading the information above, one has understood why makhana is so beneficial for health. So, the next time you want to eat some potato chips, just think about all these benefits listed above and switch out your potato chips with makhana!
