Introduction
Fox nuts, popularly known as 'Makhana,' have been a staple snack for centuries, celebrated for their numerous health benefits. Originating from the Euryale ferox plant, makhana has been traditionally used in Chinese medicine to strengthen the spleen and kidneys. Compared to other dry fruits like almonds, walnuts, and cashews, makhana boasts a superior nutritional profile. In Indian cuisine, these nuts are widely used, often roasted with spices for a tasty and healthy treat. This article delves into the benefits of makhana, particularly for women aiming to lose weight, and explores its overall contribution to health and wellness.
Nutritional Value of Makhana
Makhana is naturally low in fat but high in protein and fiber, making it a nutrient-dense food. Per 100 grams of raw makhana, the nutritional breakdown is as follows:
- Calories: Approximately 362 kcal
- Protein: 7.2 to 11.16 grams
- Fiber: 11 to 25 grams
- Calcium: 9.5 to 14.5 grams
- Minerals: Rich in magnesium, potassium, and phosphorus
- Vitamins: Contains small quantities of several essential vitamins
Magnesium, present in significant amounts, is vital for maintaining normal metabolism, supporting muscle and nerve function, and aiding in protein production. Makhana is also a good source of carbohydrates and contains iron, essential for healthy blood. The high protein content of makhana makes it an important part of fasting food, providing sustained energy throughout the day. Unlike deep-fried snacks with preservatives and additives, makhana offers a healthy way to feel full while keeping calorie intake in check.
Health Benefits of Makhana for Women
Makhana offers a plethora of health benefits, making it a versatile and valuable addition to a woman's diet.
1. Supports Weight Loss
Makhana is a great weight-loss food due to its healthy fat content and low saturated fat. It is a low-calorie snack that can help women manage their weight without compromising on nutrition. Eating makhana reduces hunger pangs and prevents overeating. The protein content in makhana supports muscle mass and boosts metabolism. The fiber in makhana promotes a feeling of fullness, reducing overall calorie intake.
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2. Nourishes the Skin
The abundance of antioxidants in makhana makes it an anti-aging food. Regular consumption can help maintain youthful and glowing skin. Gallic acid, chlorogenic acid, and epicatechin are some of the beneficial antioxidant substances found in makhana. These may play a role in reducing the risk of heart disease, cancer, and chronic conditions like diabetes. Makhana contains several amino acids that may help skin elasticity, including glutamine, cystine, arginine, and methionine.
3. Aids Digestion
The high fiber content of makhana helps with digestion and prevents constipation by adding bulk to stool. Makhana's fibre content improves digestion and prevents constipation.
4. Reduces Body Toxins
Makhana acts as a detoxifying agent, helping to flush out toxins from the body and benefiting the spleen, an organ vital for recycling red blood cells and supporting the immune system.
5. Supports Brain and Nerve Function
High in thiamine, fox nuts may help with cognitive function by aiding in the production of acetylcholine, a key neurotransmitter involved in nerve function. Makhana contains nutrients that support brain health and reduce stress and anxiety.
6. Good for Diabetes
Fox nuts release glucose slowly into the bloodstream, helping to keep you full longer and stabilizing blood sugar levels.
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7. Great Gluten-Free Alternative
Fox nuts are a great option for those with wheat allergies, offering high protein and carbohydrate content without gluten.
8. Supports Heart Health
With high levels of magnesium and potassium, and low sodium, fox nuts are ideal for weight management and people with hypertension, as they help lower blood pressure naturally. The high magnesium content in Makhana helps regulate heartbeat and blood pressure, reducing the risk of cardiovascular diseases.
9. Reduces Inflammation and Boosts Immunity
The natural compound in fox nuts (kaempferol) reduces inflammation in the body. Inflammation is a contributing factor to most modern diseases like diabetes, arthritis, and rheumatism. Fox nuts also have antibacterial properties which may be beneficial against infections. The antioxidant properties of Makhana help strengthen the immune system and protect against infections.
10. Supports Bone and Dental Health
Rich in calcium, fox nuts support strong bones and teeth, making them a great addition to your diet for bone health. Calcium and phosphorus in Makhana promote bone health, reducing the risk of osteoporosis in women.
11. Supports Kidney Health
Due to their astringent properties, fox nuts are gentle on weak kidneys, while their anti-inflammatory and antioxidant qualities help reduce oxidative stress.
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12. Promotes Hair Health
Makhana is rich in proteins and essential amino acids, which promote healthy hair growth and reduce hair fall. It is a natural source of protein and keratin, which strengthen the hair roots as well as promote healthy hair growth.
13. Regulates Hormones
The presence of vital nutrients in Makhana helps regulate hormone levels, which is crucial for managing hormonal imbalances in women. Makhana contains phytoestrogens that help balance estrogen levels, which is crucial for managing hormonal disorders like PCOS. Makhana helps reduce insulin resistance, which is a key factor in managing PCOS. The phool makhana benefit for females in treating infertility is confirmed by its ability to strengthen the uterus lining.
14. Other Benefits
Makhana promotes satiety, reduces cravings, regulates blood sugar, is anti-inflammatory, improves reproductive health, has anti-aging properties, improves skin texture, hydrates skin, reduces acne, boosts energy levels, enhances mental health.
How to Prepare Makhana
Makhana is a versatile ingredient that can be incorporated into various recipes. Here are a few quick and easy ways to add makhana to your diet:
- Spicy Makhana: Roast fox nuts in ghee and add spices like black pepper, salt, turmeric powder, red pepper powder, and chaat masala.
- Caramel Makhana: Roast fox nuts and coat them with melted jaggery.
- Makhana Chat: Combine roasted makhana with onion, tomatoes, coriander, tamarind, green chutney, lime juice, and roasted peanuts.
- Makhana Kheer: Roast the makhana in the ghee until they are crunchy, then grind them coarsely. Boil the milk, add powdered makhana, and simmer until it thickens. Later, add cardamom powder, sugar, and nuts of your choice for an added flavor.
- Makhana Curry: Roast the makhana until crunchy and then mix it with chopped onions, green chilies, tomatoes, lemon juice, and coriander leaves. In the end sprinkle chaat masala, a dash of lemon, and salt for a tangy zesty flavor.
- Roasted Makhana: Simply roast makhana in a pan with a little oil or ghee until they are crunchy and crisp.
- Makhana Soup: Boil or sauté your favourite, seasonal vegetables, and blend them.
- Makhana with milk: You can add a handful of makhana in milk with some cardamom, cinnamon and one or two dates for natural sweetness.
- Makhana trail mix: Create a healthy trail mix by combining roasted makhana with nuts, seeds, and dried fruits.
- Makhana porridge: Prepare a warm and comforting porridge by cooking makhana with milk or water.
- Makhana raita: Prepare a refreshing raita by mixing roasted makhana with yogurt, cucumber, and spices.
- Makhana smoothie: Blend makhana with fruits, vegetables, and yogurt to create a nutritious and filling smoothie.
How Much to Consume Each Day?
Fox nuts are a low-fat, high-fibre snack that also offers a good amount of protein and carbohydrates. Consuming fox nuts in moderation makes them a nutritious addition to your diet. For specific health goals like weight loss, a small portion of fox nuts daily can be beneficial. A recommended serving is around 30 grams of popped fox nuts per day. Excess intake should be avoided.
Potential Side Effects
While makhana offers numerous health benefits, moderation is key. Excess consumption may lead to side effects such as allergies or digestive issues in some individuals. It is essential to listen to your body and adjust intake accordingly.
Conclusion
Incorporating makhana into your diet offers several health advantages, including stronger bones, increased immunity, better digestion, and improved heart health. Packed with vitamins and antioxidants, makhana is a versatile and easy-to-use ingredient for various recipes, including desserts, main courses, and snacks. Remember to consume it in moderation as part of a balanced diet. If you have any medical conditions, consult with your doctor before adding makhana to your routine diet. Makhana is a superfood that can significantly contribute to overall female health and wellness.
Frequently Asked Questions (FAQs)
- Are Makhanas hot or cold food? Makhana is good for balancing the body’s energies (vata and pitta) because it helps keep the body cool and moist.
- What is the ideal time to eat Makhana? Makhana or fox nuts are a great snack for in-between meals or even at midnight.
- Can one eat makhana every day? Yes, makhanas help improve digestion and keep constipation at bay. They are great anti-ageing foods because they have an abundance of antioxidants. Remember to not consume it as a fried snack.
- Why are makhanas so popular? Makhanas are ideal for diabetics because they are low in glycemic index, gluten-free, and heavy in carbs.
- Does it aid weight loss? Makhana aids in weight loss hence limiting calorie intake and reducing overeating.
- Is makhana good for the skin? The inhibitor content of makhana is high, and it additionally contains a variety of amino acids which will slow the ageing method by enhancing skin flexibility and health.
- How many makhanas can I eat in a day for weight loss? A handful or two (around 20-30 grams) per day is generally a good starting point, but it depends on your individual calorie goals and activity level.
- Can I replace my meals with makhana for weight loss? No, makhana should not replace entire meals.
- Does makhana burn fat? Yes, if consumed in the right manner and quantity, makhana can help burn fat naturally, supporting optimal weight loss.
- Is packed makhana healthy? Avoid flavoured makhana when on a weight loss diet.
- Is makhana hot or cold for the body? Makhana is good for balancing the body’s energies (vata and pitta) because it helps keep the body cool and moist.
- Is makhana heavy to digest? Makhana has a high fibre content that helps maintain gut health.
- How long does makhana stay fresh? Store the ladoos in the fridge for a longer shelf life. Anything with fresh coconut needs to be eaten quickly.
- Is it safe to eat makhana on a keto diet? Not specified in the context.
- Is makhana suitable for people on intermittent fasting? Not specified in the context.
- Does makhana have anti-aging properties? Yes, the antioxidants in Makhana help combat free radicals, reducing signs of ageing like wrinkles and fine lines.
- How does roasting affect the nutritional value of makhana? Roasted fox nuts (Euryale Ferox L.) contain higher concentration of phenolics, flavonoids, minerals and antioxidants, and exhibit lower Glycemic Index (GI) in human subjects.
- Is makhana good for periods? Not specified in the context.
- Can makhana be consumed during pregnancy? If you are a pregnant woman, you can add makhana to your diet. As it has a rich nutritional profile, it can provide numerous health benefits to your body.