What is Makhana?
Introduction
Makhana is the most popular name in India for Euryale ferox, a flowering plant classified in the water lily family (Nymphaeaceae) and the only extant species in the genus Euryale.
It is extensively grown in marshy wetlands, tanks, ponds and lakes, and harvested for its seed. Other common names include prickly water lily seeds, popped lotus seeds, foxnut or gorgon nut.
Highly nutritious, it is a fully organic non-cereal food found principally in India (Bihar state alone accounts for 90% of world production) but also in Korea, Japan, as well as parts of eastern Russia.
Makhana is not simple crop to cultivate and special skills are required for farming, harvesting and processing. The lotus seeds are meticulously extracted and processed to make them ready to eat. In India, Makhana is famously known as Phool Makhana; due to its unique and flowery appearance.
The Facts
Nutrition and Health
Makhana is unique because it is:
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Low in fat and high in carbohydrates which makes it nutritionally distinct from other nuts.
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Highly rich in protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
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Better than dry fruits like almonds, walnuts, coconut and cashews in terms of sugar, protein, ascorbic acid and phenol content.
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Significantly lower in the glycemic index than most high carbohydrate foods like rice or bread.
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Known to contain kaempferol, a natural flavonoid also found in coffee (which prevents inflammation and ageing) and are high onphyto-nutrients (disease fighting nutrients) including alkaloids, gallic acid, saponins.
20 Health Benefits of Makhana
Insomnia Remedy
Instead of taking sleeping pills, take Makhana! Proven to help, it is a much healthier solution to deal with insomnia.
Rich in Calcium
Makhana is a good snack as well as a good source of calcium. 60mg in every 100g.
Good for Blood Pressure
The high potassium and lower sodium contained in Makhana is good for anyone with hypertension. It helps to regulate blood pressure.
Enhance Sexual Performance
Makhana has aphrodisiac properties, increasing sperm quantity, reduces premature ejaculation and increases libido in men and increases fertility in women.
Arthritis Solution
For those with arthritis, Makhana’s high calcium content is a real benefit.
Helping to Deal with Digestion
Makhana is recommended for those with digestion issues because its very high fibre content is proven to be good for body metabolism.
Coffee Substitute
Roasted Makhana could become a coffee substitute. For those worried about having too much coffee being bad for their health, substituting coffee with Makhana is the healthier solution.
Contains Special Enzyme to Fight Ageing
Makhana is rich in kaempferol which is a well known anti-aging property.
Reduces Heart Disease Risk
Makhana contains medical properties which are believed to strengthen the heart and improve cardiovascular function.
Weight Loss Solution
By being high in fibre and low in fat Makhana helps the metabolism system, making your stomach feel full, while low fat is an immediate support in any weight loss diet program.
Good for Pregnant Women
The high nutrients contained in Makhana are good for pregnant women at high risk of gestational diabetes and hypertension and the high calcium content is very good for fetal development.
High Protein
Protein levels are high but also gluten-free, so Makhana is highly recommended for those who are allergic to gluten but need healthy snacks to ingest protein.
Good for Kidneys
By helping blood to circulate properly and eases kidney function.
Prevent Inflammation
Makhana is very rich in flavonoids, a natural chemical that help reduce the risk and prevention of inflammation.
Beneficial for Diabetic Patient
Makhana is very high in fibre but relatively low in fat content. This is good for diabetic patients with digestive problems because the low fat means lower sugar is released.
Recommended for Vegetarian
For vegetarians Makhana is an ideal snack because there is enough calcium, protein and antioxidants for your body only in one handful of nuts.
Good for Respiratory System
Rejuvenating the respiratory system is another health benefit of Makhana.
Release Stress
A handful of Makhana is a natural remedy to address stress issues because it contains calming properties.
Fighting Impotency
Makhana is a recommended natural solution to the risk of impotence because it helps to increase the quality and quantity of semen.
Good Source of Antioxidants
Consuming foods rich in antioxidants provides a healthy skin. Makhana is a powerful source of antioxidants.
Benefit Summary
A balanced intake of Makhana:
- Reduces the risk of heart disease
- Has anti-ageing properties (an anti-aging enzyme)
- Decreases risk of arthritis
- Reduces the risk of diabetes and obesity
- Has a low glycemic index
- Prevents and/or provides relief from diarrhoea
- Reduces blood sugar levels
- Acts as a blood pressure regulator
- Good for digestion, irrespective of age
- Improves appetite
- Enhances sexual performance
- Have astringent properties that is beneficial for kidney
- Relieves numbness
- Helps respiratory system, veins & digestion
- Good for the treatment of insomnia, palpitations, irritability
- Contains 12% of healthy protein - good for vegetarians
A bowlful of Makhana per day is enough to provide for an average family’s nutritional requirements.
Makhana, as part of daily diet.
In today’s fast-paced and hectic lifestyle, stress, pollution, and poor eating habits tend to take a toll on our well being. Amongst this, the allure of junk food seems irresistible.
The result – our immune system fails to perform to its optimum and we fall victim to numerous diseases and conditions such as obesity, diabetes, heart disease, high blood pressure, and depression.
Makhana contains a wide variety of nutrients that are vital in order to maintain optimal functioning of the immune system and it comes with many other major health benefits.
A bowlful of Makhana every day is the secret to keep diseases at bay!
Start living a healthy life today.
Eating Makhana
The Makhana seeds can be eaten raw or roasted.
It is most popular roasted as a snack. However the seeds when raw, can be made into a paste, which is used extensively in Chinese pastries as well as in Japanese desserts. Dried lotus seeds may be soaked in water overnight prior to use. They can then be added directly to soups, salads or used in other dishes. Puffed seeds are used in curries, kheer, puddings and dry roasted snacks.
Lotus seeds are an alternate gluten-free protein supplement and potential nutra-ceutical and pharmaceutical source. Blending its flour with other nutritionally rich legumes like daals and soybean or millets like bajra and jowar will be of immense value to develop low-cost, gluten-free, protein-rich food supplements to help in eating disorders and to combat malnutrition.
Introducing Makhana, either roasted as a snack or raw, into your regular diet will add significant value.
Nutritional Value
A 100g serving of Makhana will contain:
9.7% easily digestible protein
7.6% dietary fibre
76g carbohydrate
12.8% moisture
0.1% fat
0.5% total minerals
0.9% phosphorus
1.4% mg Iron
60 mg calcium
500mg potassium