Benefits of Makhana for Your Health
Discover the surprising health benefits of Makhana (fox nuts)! Learn how this low-calorie, nutrient-rich snack supports weight management, heart health, digestion, and provides essential minerals for your well-being.
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Last updated on 21st Jul, 2025
Introduction
Makhana, also known as fox nuts or lotus seeds, is a popular snack in India, especially during fasting. But did you know that these tiny, crunchy seeds are packed with incredible health benefits? From boosting heart health to improving digestion, makhana is a superfood that deserves a place in your daily diet.
In this article, we’ll explore the many ways makhana can benefit your health, how to include it in your meals, and why it’s a great choice for people of all ages.
What is Makhana?
Makhana comes from the seeds of the lotus flower and is commonly found in wetlands across India and East Asia. These seeds are roasted or fried to make them crispy and delicious. They have a mild, nutty flavor and can be eaten plain or seasoned with spices.
Makhana is naturally glutenfree, low in calories, and rich in essential nutrients, making it a healthy alternative to processed snacks.
Nutritional Value of Makhana
Makhana is a powerhouse of nutrition. Here’s what a small serving (about 30g) contains:
Calories: 100 kcal
Protein: 4g
Carbohydrates: 20g
Fiber: 3g
Calcium: 52mg
Magnesium: 60mg
Potassium: 200mg
Iron: 1.5mg
It is also rich in antioxidants, which help fight inflammation and keep your body healthy.
Health Benefits of Makhana
Health benefits of makhana are:
1. Supports Heart Health
Makhana is low in cholesterol and sodium, making it heart friendly. The magnesium and potassium in makhana help regulate blood pressure, while antioxidants reduce oxidative stress on the heart.
2. Aids in Weight Loss
Since makhana is low in calories but high in fiber and protein, it keeps you full for longer, reducing unnecessary snacking. It’s a perfect guiltfree snack for weight watchers.
3. Good for Digestion
The fiber in makhana promotes healthy digestion and prevents constipation. It also helps maintain gut health by supporting good bacteria.
4. Controls Blood Sugar Levels
Makhana has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This makes it an excellent snack for diabetics.
5. Strengthens Bones
Rich in calcium and magnesium, makhana helps maintain bone density and prevents conditions like osteoporosis.
6. Boosts Immunity
The antioxidants in makhana help fight infections and strengthen the immune system.
7. Improves Skin Health
Makhana contains amino acids and antioxidants that help reduce signs of aging, improve skin elasticity, and keep your skin glowing.
8. Great for Pregnancy
Pregnant women can benefit from makhana as it provides essential nutrients like iron, calcium, and protein, which support fetal development.
9. Reduces Stress & Anxiety
Makhana contains compounds that have a calming effect on the nervous system, helping reduce stress and improve sleep quality.
10. Supports Kidney Health
Traditionally, makhana has been used in Ayurveda to support kidney function and reduce inflammation.
Consult Top Nutritionists
How to Include Makhana in Your Diet?
Makhana is versatile and can be enjoyed in many ways:
Roasted Makhana: Lightly roast with ghee and sprinkle some salt or chaat masala for a quick snack.
Makhana Curry: Use it in curries as a proteinrich addition.
Makhana Kheer: A delicious dessert made with milk, nuts, and makhana.
Makhana Chivda: Mix roasted makhana with peanuts, spices, and dried fruits for a healthy trail mix.
Makhana Smoothie: Blend roasted makhana with milk and fruits for a nutritious drink.
Who Should Avoid Makhana?
While makhana is generally safe for everyone, people with severe kidney problems should consume it in moderation due to its potassium content. Also, those allergic to lotus seeds should avoid it.
Final Thoughts
Makhana is a simple yet powerful food that can enhance your health in many ways. Whether you’re looking for a weight loss-friendly snack, a heart healthy option, or a nutrient-rich food for pregnancy, makhana is an excellent choice.
If you have any specific health concerns or dietary restrictions, consult a doctor or nutritionist before making major changes to your diet.
Want personalized advice on nutrition?
Book a consultation with an Apollo24|7 dietitian today and get expert guidance on healthy eating!
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
