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 Benefits of Lotus Seeds, Makhana

  Last Updated : Apr 10,2019

5/5 stars      6 REVIEWS

Benefits of Lotus Seeds, Makhana

Makhana, also called as lotus seeds or Fox nuts, are one of the highest selling dry snack these days. They serve as a healthy substitute to popcorn, not only because of their crunchy texture but also due to the health benefits they offer. These seeds roasted in 1-2 teaspoon of olive oil are loved by one and all. While in India lotus seeds are most commonly preferred, in other Asian countries like China the stem, root, leaves and the seeds of lotus plant are all used to flavour their food.

How do Makhanas Look Like?

They are nut like round to oval shaped seeds present in row within the dark green colored lotus seed head. They are green colored when fresh and turn cream to yellow color when dried. The shell becomes harder as much that it can be removed as a coating.

What do Makhanas have to Offer?

Makhanas are highly nutritious. Without much fat and zero cholesterol added to meals, they offer nutrients like folate, calcium, magnesium, phosphorus, potassium and zinc as well. These seeds have the ability to prevent inflammation, protect the heart and build bones to some extent by way of its calcium and phosphorus count.

5 Health Benefits of Makhana

1. Excellent Source of Protein : Vegetarians often rely on paneer or soya as key source of protein. But those who wish to bank on protein from plant sources can also turn towards makhana. A cup of dry roasted makhana has around 3.9 g of protein, which is good enough to help build muscle mass and promote cell growth.

2. Gluten Safe Foods : Like many other seeds, lotus seeds are also gluten free and can safely be added to gluten intolerance diet.

3. Brimming with Folate : Folate is a key nutrient which helps in DNA synthesis and cell division. This is a key nutrient for pregnant women, especially in their first trimester, for brain development of the fetus. To prevent neural tube defects in new born folate is a must since pre-conception. A cup of makhana can fulfil almost 50% of day’s requirement for folate. However too much makhana may lend a feeling of bloating in some. So have in small portion sizes and avoid if it gives you stomach upset.

4. Prevent Inflammation : Makhanas are known to possess antioxidant kaempferol, which helps to prevent inflammation and eliminate the harmful free radicals from the body. This thus helps to fix early ageing issue.

5. Protect the Heart : The two trace minerals which benefit the heart are magnesium and potassium. Low levels magnesium can make you prone to heart disease, as it is an essential mineral to maintain heartbeat. Potassium on the other hand, helps to control blood pressure and sustain cardiac health. Folate is another key vitamin which also has a role to play in guarding heart health. Folate is necessary to reduce homocysteine levels in the body. A high level of homocysteine (which are naturally occurring amino acids in our body) can put you at risk of heart diseases and stroke by damaging your blood vessels. However those on treatment for arrhythmia should consult their doctor and / or dietitian before including these seeds in their diet regularly. Know the complete list of Heart Healthy Foods.

Makhana and Weight Loss Connection :  A cup of makhana provides 83 calories, which is definitely a healthy snack to munch on in-between meals. They provide protein too which helps boost metabolism and probably aids in some weight loss. They contain no cholesterol and almost minimal fat. Their glycemic index is also known to be low, thus would keep you full and satisfied for long time and avoid that rapid blood sugar hike. However they will stimulate weight loss only if eaten in right quantity and right manner along with other high protein and high fiber foods on your platter to assist in weight loss. Eat and enjoy makhana but keep portion size in control. Remember to not miss out on your exercise regime along with following weight loss diet.

Makhana & Diabetes Connection : Makhana has low glycemic index, but they do have fair amounts of carbs. While small portion of roasted makhana can be included in a diabetic diet, but those who are insulin should consult their doctor / dietitian before consuming it as it has the tendency to reduce sugar levels. Since more research is yet to be initiated in this field, restricted quantity occasionally should be your preferred choice.

Try our tested Falvoured Makhana Recipes like Masala Makhana and Herbed Makhana.

Let’s look into the incredible nutrient profile it carries along with the health benefits it reaps.

Nutritive Information for Makhana (Lotus seeds):

1 Cup of Makhana is about 25 grams
RDA stands for Recommended Daily Allowance.

Energy – 83 calories
Protein – 3.9 g
Carbohydrate –16.1 g
Fat – 0.5 g

See full nutritional details of makhana in Makhana (Lotus seeds) glossary click here.

benefits of lotus seeds makhana

masala makhana recipe | spicy masala makhana | healthy makhana |masala phool makhana | roasted makhana in 10 minutes | masala makhana is a tasty Indian snack to lure the health conscious. Learn how to make roasted makhana in 10 minutes. Healthy makhana is a delicious jar snack that you can have at snack time or even pack in the kids’ snack box or take to office to munch when you are hungry and share with friends. To make masala makhana, heat a deep non-stick pan, add the makhanas and dry roast them on a medium flame for 4 to 5 minutes. Transfer the makhanas in the deep bowl and keep aside. Put the oil in the same pan, add red chilli powder, cumin seeds powder, chaat masala and salt and mix well. Switch on the flame, add the roasted makhanas, mix well and sauté it on a medium flame for 2 to 3 minutes. Serve immediately or cool it completely and store it in an airtight container. Use as required. Let's take a few minutes to jazz up spicy masala makhana, so that a healthy snack becomes super tasty too! Here the crispy roasted lotus seeds are given a chatpata touch by adding some peppy spice powders including chaat masala. Being roasted in 1 tbsp of oil, they are a nourishing snack with 128 calories and 3.8 g of protein. Roasted makhana in 10 minutes are crunchy, tasty along with a nourishing touch by way of potassium, phosphorus and calcium. Heart patients can benefit from the magnesium and folate count of masala makhana. Being roasted in olive oil, it is a source of MUFA (mono unsaturated fatty acids) which helps prevent inflammation in the arteries and thus protects the heart. Diabetics are suggested to opt for ½ serving while keeping a check on their daily carb count. Those aiming to eat healthy as well kids on a weight loss diet can reach out for masala phool makhana as compared to crunchy fried fat laden snacks. Gluten sensitive people can also enjoy this snack. Pregnant women can try this dry snack to keep nausea at bay. Tips for masala makhana. 1. Remember to stir continuously at step 1 for uniform roasting and to get the perfect crunchiness. 2. When you put the oil in the pan, ensure the flame is off. Add spices and mix well and immediately mix them and add roasted makhana and switch on the flame. This is to prevent the masalas from burning. 3. Remember to cool completely before serving or storing to enjoy its perfect crunchiness again. You can also try other recipes with lotus seeds like Roasted Makhana. Enjoy masala makhana recipe | spicy masala makhana | healthy makhana |masala phool makhana | roasted makhana in 10 minutes | with recipe and video below.
 by Tarla Dalal
Who doesn’t like roasted makhanas? Here, we have enhanced this nice and poppy snack by roasting it in olive oil. Kids will love the peppy flavours of the mixed herbs and chilli flakes, which give the makhanas a nice and exotic touch. Make a whole batch of Herbed Makhanas and store it in an air-tight jar, so you can send it to school in the snack box. It will also save you some time in the morning on hurried days when you do not have time to prepare a snack for short break. Also pack some Masala Corn ( Tiffin Treats) in another tiffin for a perfect short break combo.
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Benefits of Lotus Seeds, Makhana
 on 11 Apr 21 05:11 PM

Hi mam I have Ibs can I try for makhanas,I have doubt?
| Hide Replies
Tarla Dalal    Yes, you can.
13 Apr 21 07:43 AM
Benefits of Lotus Seeds, Makhana
 on 24 Jan 21 11:24 PM

Mam I am having cholesterol problem,how much quantity and how many times in a day I should have it
| Hide Replies
Tarla Dalal    You can have 1/2 small bowl once a week. It is wise to have a wide range of fibre products than have one in excess quantity.
25 Jan 21 07:23 PM
Benefits of Lotus Seeds, Makhana
 on 23 Sep 20 12:59 AM

Lotus seeds and fox nut are not the same.
| Hide Replies
Tarla Dalal    Mam to the best of our knowledge, fox nuts and lotus seeds are the same. If you have some information, kindly share with us.
23 Sep 20 10:41 AM
Benefits of Lotus Seeds, Makhana
 on 27 Jun 19 03:36 PM

This was worth reading.
| Hide Replies
Tarla Dalal    GoMedii, we are delighted you liked the article n lotus seeds.
29 Jun 19 09:32 AM
Benefits of Lotus Seeds, Makhana
 on 14 May 19 03:37 PM

Benefits of Lotus Seeds, Makhana
 on 14 May 19 03:34 PM

| Hide Replies
Tarla Dalal    Hi Rashid, You can consume makhana in moderation but, consult your doctore before you include it in your diet. For recipes you can refer to the collection on our website.
15 May 19 05:51 PM