If you want to look young at 60, then eat 'this' food daily, the skin will remain healthy and glowing
Makhana, also known as fox nuts or lotus seeds, has been a staple in Indian cuisine and traditional medicine for centuries. These small, white, and round seeds come from the Euryale Fox plant, which grows in the stagnant waters of wetlands or ponds. Makhana is gaining popularity globally due to its impressive nutritional profile and numerous health benefits. This article explores the various health advantages of including makhana in your diet.
Nutritional Profile of Makhana
Makhana is a low-calorie, high-nutrient snack that is rich in essential nutrients. A typical serving of makhana (about 100 grams) contains:
Calories:
350
Protein:
9.7 grams
Carbohydrates:
77 grams
Fat:
0.1 grams
Fiber:
7.6 grams
Makhana is also a good source of several vitamins and minerals, including:
Calcium
Magnesium
Phosphorus
Potassium
Iron
Health Benefits of Makhana
1. Rich in Antioxidants:
Makhana
is packed with antioxidants, such as flavonoids and phenolic acids, which help
neutralize harmful free radicals in the body. These antioxidants can reduce
oxidative stress and inflammation, potentially lowering the risk of chronic
diseases like heart disease and cancer.
2. Supports Heart Health:
The
high magnesium content in makhana is beneficial for heart health. Magnesium
helps regulate heart rhythm, reduce blood pressure, and improve blood
circulation. Additionally, the low sodium and high potassium levels in makhana
help maintain optimal blood pressure levels.
3. Aids in Weight Loss:
Makhana
is low in calories and high in protein and fiber, making it an excellent snack
for those looking to lose weight. The protein content helps in building and
repairing tissues, while the fiber promotes a feeling of fullness, reducing
overall calorie intake.
4. Regulates Blood Sugar Levels:
The
low glycemic index of makhana means it releases sugar slowly into the
bloodstream, preventing sudden spikes in blood sugar levels. This makes it a
suitable snack for individuals with diabetes or those looking to manage their
blood sugar levels.
5. Improves Digestive Health:
The
high fiber content in makhana aids digestion by promoting regular bowel
movements and preventing constipation. Fiber also supports the growth of
healthy gut bacteria, which is essential for overall digestive health.
6. Boosts Bone Health:
Makhana
is rich in calcium, which is crucial for maintaining strong bones and teeth.
Regular consumption can help prevent osteoporosis and other bone-related
disorders, especially in older adults.
7. Enhances Skin Health:
The
antioxidants and amino acids in makhana help in the repair and maintenance of
skin cells. Consuming makhana can lead to healthier, glowing skin by reducing
signs of aging and protecting the skin from damage caused by free radicals.
8. Promotes Kidney Health:
The
astringent properties of makhana are beneficial for kidney health. They help in
detoxifying the body and improving kidney function by flushing out toxins and
reducing the risk of kidney stones.
9. Stress and Sleep Aid:
Makhana contains an amino acid called tryptophan, which is known to promote the production of serotonin, a neurotransmitter that helps regulate mood and sleep. Including makhana in your diet can help alleviate stress and improve sleep quality.
How to Include Makhana in Your Diet?
Makhana
can be consumed in various ways, making it easy to incorporate into your daily
diet:
1. Roasted Makhana: Lightly roast makhana in a pan with a bit of ghee or olive oil and season with salt, pepper, or other spices for a healthy, crunchy snack.
2. Makhana Kheer: Cook makhana in milk with sugar or a sugar substitute, and add nuts and saffron for a nutritious dessert.
3. Makhana Curry: Add roasted makhana to curries and gravies for added texture and nutrition.
4. Makhana in Salads: Sprinkle roasted makhana over salads for a crunchy addition.
Bottom line
Makhana,
with its rich nutritional profile and numerous health benefits, is a versatile
and valuable addition to any diet. From supporting heart and bone health to
aiding in weight loss and improving digestion, the advantages of makhana are
extensive. Incorporating this superfood into your daily meals can help enhance
overall health and well-being. Always consider consulting with a healthcare
professional or nutritionist to tailor dietary choices to your specific health needs
and conditions.
