Makhana, or fox nuts as they are known in English are the seeds of the Euryale Ferox plant that grows in southeastern Asia, with 90% of the world’s supply coming from the Indian state of Bihar.
The seeds of the plant can either be eaten raw or dried to eat like a snack or even in desserts, curries, and side dishes.
Makhana has a host of benefits for various people. Here are 6 health benefits of adding Makhana to your diet:
1) Antioxidant Properties
Makhana is rich in antioxidants, like gallic acid, chlorogenic acid, and epicatechin. These help the body against conditions like heart disease, and type 2 diabetes. They also aid in reducing inflammation that could help manage conditions like rheumatoid arthritis, gout, psoriasis, and IBS.
2) Nutrient Rich
Makhana is rich in many nutrients that are essential for a healthy & balanced diet. It’s a great source of protein, carbohydrates, fiber, magnesium, phosphorus, potassium, iron, calcium, and zinc. These are beneficial to the body in various functions, for example, calcium is important for good bone health and decreasing cholesterol and blood pressure to healthy levels. Magnesium, on the other hand, is needed for essential metabolic functions, protein synthesis, nerve function, etc.
3) Stabilise Blood Sugar Levels
Studies have shown that makhana may help in blood sugar management. Makhana can promote the production of antioxidant enzymes which promote sugar level management, which makes makhana a great addition to your diet if you have diabetes.
4) Anti-aging Properties
Makhana is known to contain several amino acids such as glutamine, cystine, arginine, and methionine. These amino acids are known for their anti-aging properties. Glutamine is used in the production of collagen, which helps boost skin elasticity and hydration. It is also rich in antioxidants, promoting skin health and slowing down signs of aging.
5) Weight Loss
Makhana is rich in protein as well as fiber. Protein helps your body reduce food cravings. Fiber keeps your digestive system full for longer, takes longer to pass through your digestive tract, and is also shown by some studies to be linked to reductions in belly fat and thus, weight loss.
6) Cardiac Health
A study in mice with nonalcoholic fatty liver has shown that makhana helped reduce high cholesterol and triglyceride levels, common risk factors of heart disease, over a 4-week period. Studies have also shown how makhana extracts protect the heart from injury and neutralize free radicals in the body. Although more research is needed, these studies show that makhana does promote heart health.
Adding makhana to your diet not only adds some variety to the meals you eat but has serious health benefits for you. Whether in bhelpuri, kheer or even simply roasted, makhana is an amazing and versatile food that you can enjoy guilt-free!
