MAKHANA

Makhana, also known as fox nuts or lotus seeds, is a nutrient-rich superfood widely consumed for its numerous health benefits that support the heart, digestion, weight management, and more.​

Major Health Benefits of Makhana

1. Heart Health

Makhana helps lower bad cholesterol (LDL) and improve good cholesterol (HDL), reducing cardiovascular risks such as hypertension and atherosclerosis. The presence of antioxidants, potassium, and magnesium enhances heart function and helps manage blood pressure.​

 

2. Supports Weight Management
   Low in calories and high in dietary fiber, makhana promotes satiety, curbing overeating and aiding in weight control. Its complex carbohydrates also ensure slow energy release throughout the day.​

 

3. Regulates Blood Sugar
   With a low glycaemic index (GI- 22 to 35), makhana stabilizes blood sugar levels, making it suitable for people with diabetes. It also slows glucose absorption and reduces sugar spikes.​
4. Enhances Digestion
   Rich in fibre, makhana aids in digestion, prevents constipation, and supports a healthy gut by promoting smooth bowel movements.​
5. Strengthens Bones
   High in calcium, phosphorus, and magnesium, makhana supports bone density and helps prevent conditions like osteoporosis.​
6. Promotes Kidney Health
   It has natural diuretic properties, supporting kidney detoxification and preventing kidney stones.​
7. Anti-Ageing and Skin Benefits
   Makhana contains antioxidants like kaempferol and flavonoids that combat oxidative stress, reduce wrinkles, and support youthful skin.​
8. Improves Sleep and Reduces Stress
   The amino acid tryptophan in makhana promotes relaxation and better sleep, while magnesium aids in nerve function and reduces anxiety.​
9. Enhances Fertility and Sexual Health
   Known for its aphrodisiac properties, makhana improves sperm quality in men and promotes hormonal balance in women.​

10. Boosts Immunity
    Packed with antioxidants and vital nutrients, makhana supports overall immune function, helping the body fend off infections.​

Nutrient Profile (per 100g serving)

• Protein: 9–12 g
• Fiber: 7–9 g
• Calcium: ~60 mg
• Magnesium, phosphorus, potassium, and antioxidants.​

Summary

Eating a small bowl of roasted makhana daily can enhance heart health, digestion, immunity, and bone strength while promoting weight control and reducing stress—all without gluten or excess calories.​