Protein in Makhana: Nutrition, Health Benefits & Uses

Most of you might be familiar with popcorn.

But did you know that there is a better, protein-rich option?

It's Makhanas!

Makhanas, also known as "phool," are obtained from flowers or plants of the species Euryale ferox Salisb.

Makhana, also known as fox nuts or lotus seeds, has recently gained immense popularity as a superfood. Its impressive nutritional profile has made it a favorite among health enthusiasts and those looking for a wholesome snack. In this article, we will discuss why Makhana is known for its high protein content, the amount of protein it contains, and its other health benefits.

Is It Good for Vegans?

Yes! Not only vegans, but everyone can consume Makhanas. Protein in makhana makes it an ideal plant-based food source, which is particularly beneficial for vegans who often seek non-animal protein alternatives. Additionally, if you're looking for a protein-rich snack option, Makhana is the one. It provides essential amino acids that are crucial for muscle repair and overall health.

Nutritional Value of Makhanas

Let's see the nutritional composition of 100 grams of makhana:

Nutrient	Quantity
Calories	347 kcal
Protein	9.7 g
Carbohydrates	76.9 g
Fat	0.1 g
Fiber	7.6 g
Calcium	60 mg
Iron	1.4 mg
Magnesium	56 mg
Potassium	500 mg

Makhanas are low in fat and protein content, making them an ideal addition to a balanced diet.

10 Proven Health Benefits of Makhana

Here are the 10 best health benefits of Makhanas that demonstrate why you should incorporate them into your diet. 

1. Nutrient-Rich 

If you are looking for nutrient-rich food, makhanas can fulfill all your nutrient requirements. They contain essential nutrients like protein, fiber, calcium, iron, and magnesium. These nutrients contribute to overall health by supporting critical body functions, including metabolism, bone health, and immune function.

2. Helps You Lose Weight

If you're looking for weight loss snack options, then makhanas are the ones to try. Yes, these crunchy makhanas can also help you get in shape. They are high in protein and fiber, promoting satiety, which overall reduces your calorie intake. They also support healthy digestion, prevent overeating, and manage weight.

3. Contains Antioxidant Properties

Makhanas are a rich source of antioxidants, such as flavonoids, which help combat free radicals in the body. These compounds reduce oxidative stress, lowering the risk of chronic diseases.

4. Boosts Brain Performance

Yes, experts say that eating makhanas daily improves cognitive functioning. They contain thiamine, which is vital for cognitive function and supports neurotransmitter activity, enhancing memory and focus. 

5. Promotes Heart Health

Makhanas are rich in nutrients, making them beneficial for heart health. They contain essential nutrients such as magnesium, potassium, and fiber, all of which support cardiovascular health. These tasty, crunchy snacks also aid in regulating blood pressure, lowering cholesterol levels, and improving overall cardiovascular health. So, why not add Makhana to your diet to promote heart health? Additionally, to take care of your heart, prioritize regular full-body checkups to facilitate early detection and prevention of long-term complications. 

6. Controls Blood Sugar Levels

Makhanas have a low glycemic index, making them suitable snacks for people with diabetes. Dietitians recommend Makhanas to people who have diabetes. They have a low glycemic index, which is crucial for managing blood sugar levels. They also help regulate blood sugar levels by slowly releasing energy. The slow release of glucose into the blood makes Makhana a favorable choice for individuals seeking to manage their blood sugar levels.

7. Improved Digestion

According to Ayurveda, makhana seeds are light on the stomach, making them easy to digest and promoting a healthy digestive system. The fiber content in makhana helps prevent constipation, promotes better digestion, and supports a healthy gut microbiome. Makhanas can be soothing for people with sensitive digestive systems.

8. Treats Insomnia

Makhana is known for its calming properties and can help people manage insomnia. The makhanas contain natural compounds that help you keep calm, promote better sleep, and deal with sleep disturbances.

9. Anti-aging properties

Experts say that makhanas have anti-aging properties. The antioxidants in the makhanas help to combat oxidative stress, slowing the signs of aging. Regular consumption of makhanas helps maintain youthful, radiant skin, prevents the formation of wrinkles, and improves overall vitality.

10. Improves Bone Density

Many nutritionists recommend eating makhanas every day, as they are rich in calcium and phosphorus and help fulfill your daily calcium requirements. These essential minerals help strengthen your bones and teeth and prevent conditions such as osteoporosis. This makes makhanas a valuable addition to your diet, especially for individuals who are lactose intolerant and seeking alternative sources.

They are a good source of plant-based protein, and makhana supports muscle growth and repair, making it one of the best protein-rich snacks for athletes and fitness enthusiasts.

Side Effects of Makhana

Well, there are no such side effects of consuming makhanas, but excessive consumption may lead to.

• Digestive Issues- Overeating can cause bloating or constipation.
• Allergic Reactions- In some individuals, makhanas may cause allergic reactions. 
• Blood Sugar Fluctuations- Diabetics should consume makhana in moderation to prevent sudden blood sugar changes.

Consuming makhana in recommended portions (20-30 grams daily) is best for maximum benefits.

Healthy Recipes of Makhanas You Must Try At Home

Here are some good makhanas recipes-

1. Roasted Makhanas- Roast the makhanas in oil or Ghee and add your favorite spices, like black pepper or black salt. Enjoy them as a healthy snack.
2. Makhana Kheer- Roast makhana in a pan until golden brown, then add boiled milk, sugar, cardamom powder, and dry fruits. Simmer for 10-15 minutes and serve warm.
3. Makhana Chaat- Roast the makhanas, then add your favorite vegetables, such as onions, tomatoes, carrots, green chilies, and any other ingredients of your choice. Add lemon juice, black pepper, and black salt, and try it as a tasty and healthy snack with tea or coffee. 

Takeaways

Makhanas are a nutritious and versatile snack that offers a wide range of health benefits. Whether you are looking for snacks to maintain your weight or food products for heart health, it contains all the ingredients that make it a valuable addition to your diet.

While eating Makhana, remember that moderation is the key. Opt for high-quality products to maximize their benefits. Enjoy the goodness of Makhana responsibly, and let it support your journey toward holistic well-being.

FAQ’s

1. How much protein is in 100 grams of makhana?

100 grams of makhana contains approximately 9.7 grams of protein.

2. Can makhana help in weight loss?

Yes, makhana is low in calories and high in protein and fiber, making it a great snack for weight management.

3. Is makhana safe for people with diabetes?

Yes, due to its low glycemic index, makhana is safe for people with diabetes when consumed in moderation.

4. Can children eat makhana?

Absolutely! Makhana is a healthy snack for kids, providing essential nutrients for growth and development.

5. Is makhana high in protein?

Yes, makhana is a good source of protein. 100 grams of makhana contains about 9–10 grams of protein.