Makhana, also known as Foxnuts are seeds of the prickly water lily plant. Although makhana has been an integral part of traditional Indian cuisine for centuries, it has gained popularity recently among health-conscious individuals seeking low-fat, gluten free snacking alternatives.
Nutritional profile
Makhana is a Nutritional powerhouse packed with essential minerals and antioxidants. A 100 g serving delivers : Protein: 9.7g, Carbohydrate: 76.9g, Fat: 0.1g, Fiber: 14.5g, Calcium: 60mg, Magnesium: 67mg, Potassium: 500mg, Phosphorus: 188mg, Iron: 2.6mg, Calorie count: 347-356 kcal
Health benefits
· Weight management: High in fiber and low in calories, makhana promotes satiety and keeps you full for longer. Its low Glycemic Index (GI) helps curb untimely cravings.
· Improves Digestion: The high fiber content aids in smooth digestion and helps prevent constipation.
· Manages blood sugar levels: Great snacking option for Diabetics; low glycemic index helps maintain steady blood glucose levels and magnesium improves insulin sensitivity
· Anti-ageing benefits: Rich in antioxidants and amino acids, helps combat cellular damage, keeps skin hydrated & prevents premature ageing
· Bone health: With significant amounts of calcium and phosphorus, regular consumption supports bone density and strength.
· Good for Cardiovascular health and controls blood pressure: Makhana supports heart health through its high potassium-to-sodium ratio, which helps regulate blood pressure. Being cholesterol-free and low in saturated fat, it is an ideal heart-healthy snack that fights inflammation and oxidative stress.
Makhana is a protein-rich, gluten-free powerhouse that has taken the food industry by storm. Whether you are looking to lose weight, manage blood sugar, or simply find a healthier way to snack, this “foxnut” is the perfect addition to a modern pantry.
How would you incorporate makhana in your daily diet? Any recipes you can think of?
MBH/PS