Is Makhana a Healthy Snack to Eat Every Day?

• Written by Sejal Singhania

  Reviewed by Akhil Pillai

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Our busy schedules and hectic lifestyles often lead us to reach for unhealthy foods like burgers, fries, chips, and sugary drinks. Have you ever noticed how these quick snacks can leave you feeling tired, bloated, or still craving more? Deep down, we all want a snack that satisfies our hunger in a way that’s good for our health.

Makhana offers a light, crunchy, and unexpectedly satisfying alternative. This superfood proves that healthy eating is simple and doesn't depend on fancy ingredients. In this blog, we'll explore the real benefits of eating makhana and how it can help us maintain a healthy weight and lifestyle.

What is Makhana?

Makhana, also known as fox nuts, lotus seeds, or Euryale Ferox, comes from the gorgon plant or prickly water lily. These charming little white puffs have been enjoyed in traditional diets for centuries and are now becoming popular as a modern superfood. Many people roast them for snacks or add them to curries and stews for a nutritious boost.

This lightweight snack might seem simple, but it's actually packed with a wonderful mix of nutrition and versatility. If you're searching for a diabetes-friendly snack that helps with weight loss and supports heart health, this little gem from the water lily plant is just perfect for you. Whether you're in the mood for a crunchy snack or need an ingredient to enhance your meals, makhana offers tasty, healthy options you'll love.

What is Makhana Made of​?

Makhana comes from the edible seeds of the Euryale ferox plant, a beautiful water lily that thrives in ponds and wetlands. These seeds are carefully harvested, then dried and roasted or popped, giving makhana its delightfully light and crunchy texture.

Makhana Nutrition Value You Should Know!

Makhana is a fantastic snack option that’s both nutritious and delicious. It’s low in calories, fat, and sodium, yet packed with protein, carbs, fibre, and essential minerals. Let's explore the nutritional benefits of makhana (per 100g):

Benefits of Eating Makhana For Your Overall Wellness!

​Makhana is a nutritious superfood celebrated for its high nutrient content and health benefits. Explore these makhana benefits and see how they can enhance your daily wellness routine.

Supports Weight Management

Makhana is a fantastic snack that's low in calories and fat, yet packed with protein and fibre. It helps you feel full for longer, reduces cravings, and supports your weight loss journey, making it a great choice to enjoy.

Helps Control Blood Sugar Levels

Makhana has a low glycaemic index (GI), which means it slowly releases sugar into your bloodstream. This gentle process helps maintain steady blood sugar levels, making it the best choice for someone managing diabetes.

Promotes Heart Health

Makhana is high in magnesium and potassium, which help regulate blood pressure and heart rhythm. It also contains fibre, which reduces bad cholesterol, offering extra protection for the heart. Enjoying makhana is not only tasty but also a fantastic way to support cardiovascular health.

Reduces Inflammation

Makhana is rich in flavonoids and antioxidants, which can help reduce inflammation and lower the risk of long-term health issues. It’s a delicious way to support your overall well-being.

Improves Digestion

The high fibre content of makhana is best for supporting your gut health. It helps prevent constipation and supports the growth of beneficial bacteria in your digestive system, allowing you to feel better and healthier.

Strengthens Bones

Makhana is a rich source of calcium, supporting strong and healthy bones. Including it in your diet lowers the risk of osteoporosis and fractures, making it a tasty and beneficial addition to your wellness journey.

Supports Kidney Function

Eating makhana every day can be a gentle way to support kidney health, as it has mild diuretic properties that may help flush out toxins and excess fluids.

Boosts Brain Health & Memory

Makhana (fox nuts) promotes brain health and enhances memory through its antioxidants, B vitamins (such as thiamine), minerals, and neuroprotective compounds. These elements help improve cognitive function, reduce oxidative stress, and soothe the mind, making it a nutritious snack for mental well-being.

Skin Health & Slows Ageing

Makhana promotes skin health and slows ageing due to its antioxidants, flavonoids, and amino acids, which combat free radicals, reduce inflammation, boost collagen production, and keep skin hydrated. Consuming it regularly may help prevent damage, wrinkles, and issues such as acne and eczema.

Reduce Stress & Improve Sleep

The magnesium in makhana helps relax your nervous system, potentially reducing stress and anxiety while promoting better sleep. A small handful of roasted makhana, or paired with warm milk before bed, can calm your mind, lower cortisol levels, and prepare your body for restful sleep, all without causing digestive issues.

Makhana for Weight Loss: A Healthy Snack Choice

If you're on a weight loss journey, makhana is a fantastic snack to keep handy. It's low in calories and high in fibre, making it a great choice to help manage hunger and avoid overeating.

How Makhana Supports Weight Loss:

The key to lasting weight loss is choosing foods that support you. Here’s how Makhana helps you achieve your goals.

• Keeps You Full Longer: These crunchy pops, rich in fibre, help you feel full and make it easier to avoid those mid-day sugar cravings.
• Metabolism Booster: Makhana is rich in protein, giving your metabolism a gentle energising boost.
• Guilt-Free Volume: Since they're low in fat and calories, you can enjoy them liberally without worrying about weight goals.

Before You Eat Too Much Makhana, Read This: Side Effects

Makhana (fox nuts) is a nutritious, healthy snack that is safe for most people when consumed in moderation. However, consuming it in excess or if you have underlying health issues, it may sometimes lead to mild side effects.

• Allergic reaction (rare): Some individuals might develop itching, skin rashes, hives, or difficulty breathing after consuming makhana. If these symptoms occur, stop consuming makhana and seek medical help promptly.
• Digestive issues: Consuming excessive makhana can cause bloating, gas, or diarrhoea, especially for individuals with sensitive digestion. It’s advisable to begin with a small amount and enjoy it in moderation.
• Medication concerns: Makhana may not be suitable for everyone, especially if you are taking diabetes medication or blood thinners. Please consult your doctor before adding it regularly to your diet.

Bonus Tip: Even healthy foods can sometimes trigger unexpected allergies, digestive issues, or health emergencies. Having the right medical insurance policy provides peace of mind by protecting you from unexpected doctor visits, tests, or hospital stays so that you can focus on your well-being rather than financial worries. Since medical emergencies can happen without warning, your health coverage must always be prepared to support you.

Different Ways to Include Makhana in Your Everyday Diet!

Makhana is a versatile foods that fit effortlessly into snacks, breakfast, desserts, and even main courses. Whether you want to eat healthier, lose weight, manage sugar cravings, or upgrade your daily meals, these popular makhana recipe ideas are sure to delight everyone. Here are some delicious ways to add makhana to your everyday meals.

• Roasted Makhana: It is a popular, quick, and crunchy healthy snack, perfect for tea, work, or late-night munchies. Some of the most loved makhana flavours include Masala, Peri Peri, Cheese, Pudina, and Salt & Pepper. (Try roasting it gently in a bit of ghee for extra crispiness and to keep it fresher longer.)
• Makhana Kheer: It is a popular traditional dish enjoyed to satisfy sugar cravings. It’s creamy, festive, and feels indulgent, yet lighter than many other desserts. It’s also one of the best dishes you can enjoy as part of Navratri vrat recipes.
• Makhana Chaat: Whenever you’re in the mood for delicious chaat but want to keep things healthy, Makhana Chaat is always a great choice. It's tangy and spicy, and gives the taste of guilt-free street food. This healthy fox nut chaat recipe quickly satisfies your craving for spiciness. For the ideal flavour, add yoghurt, tamarind chutney, coriander, and chaat masala.
• Makhana Ladoo: If you want healthy Indian sweets, Makhana Ladoo is very popular, especially as a festive or after-meal treat. Made with roasted makhana, ghee, and jaggery, it’s not only delicious but also a fantastic way to energise your day.
• Makhana Raita: This makhana dish is one of the best options that you can enjoy every day. Add roasted makhana to chilled curd, along with cumin and herbs, for a cool, refreshing side dish. It's a delightful and wholesome addition to your lunch, dinner, or even as a lovely mid-day snack.
• Makhana Curry: If you're looking to enjoy makahna as part of your complete meal, you should try Makhana Curry. It's a tasty, creamy, restaurant-style sabzi made with makhana in a flavorful onion-tomato gravy. Perfect to pair with roti or rice, it's the best option for family dinners that everyone will love.

>> Read More: Best Evening Snacks For Weight Loss

From Snack to Superfood: The Magic of Makhana!

Makhana is a highly nutritious superfood rich in protein, fibre, and vital minerals such as calcium, magnesium, and potassium. Its low-calorie and low-fat qualities make makhana one of the top healthy snacks for weight loss and overall health. Eating makhana regularly may aid in weight management, control blood sugar, and enhance heart health by supporting better cholesterol levels.

Along with these makhana benefits, fox nuts are rich in antioxidants that may help reduce inflammation and boost immunity. With their light texture and crunchy flavour, makhana is a delicious and healthy snack that pairs perfectly with a balanced diet. Whether roasted, seasoned, or incorporated into dishes, makhana can be savoured guilt-free, offering potent health benefits with every bite.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.