Small meals have helped Kareena Kapoor-Khan maintain her slim figure and makhanas are a snack she is known to swear by.
Makhana, also called fox nuts or lotus seeds, is a non-cereal grown in the stagnant water of wetlands, tanks, ponds lakes and ditches. Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts.
Some of the health benefits of makhana are:
  • It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
  • High in fiber and low in calories, it enables weight loss.
  • Its low sodium and high magnesium content makes it beneficial for those suffering from heart diseases, high blood pressure, diabetes and obesity.
  • It contains an anti-aging enzyme, which is said to help repair damaged proteins.
  • Its glycemic index is significantly lower than most high carbohydrate foods like rice, bread, etc.
Makhana seeds can be eaten raw, roasted or ground. Soaked in water overnight, it can be added to soups, salads or other gravy dishes. The puffed seeds are also used in kheer, puddings and dry roasted snacks. It can also be ground and added to soybean, bajra and jowar flours to prepare gluten-free, protein-rich rotis.
If you want to snack on makhanas, here’s how you should prepare them:

Roasted Makhana

Ingredients
100 grams of makhana
1 tsp olive oil
A pinch of haldi
Salt and pepper to taste

Method

  1. In a heavy bottom pan, dry roast the makhana on low to medium heat. It will take about 10 minutes to roast evenly.
  2. Mix the oil, salt, pepper and haldi. Add to the roasted makhana and stir for a few minutes more, until the makhana are crisp to taste. Allow it to cool completely and store in an air-tight container.

Get fit with HealthifyMe. Sign up here

Written by Ritu Puri

Ritu Puri

A fruit a day keeps the stress away, says Ritu Puri who has a simple philosophy about good living – a healthy diet equals a happy life.
Puri, who battled weight issues, acne and other feminine health issues as an adolescent, managed to overcome these problems through changes in diet and lifestyle. Her success prompted her to pursue the subject professionally, leading her to a BSc in Home Science followed by an MSc in Food and Nutrition from Lady Irwin College, Delhi University. A training programme with All India Institute of Medical Science (AIIMS), a year at Fortis Hospital and work experience with the Nutrition Foundation of India (NFI), the dietician hopes to one day cure or control serious diseases and disorders with a healthy diet.
Like HealthifyMe, her goal is to keep her clients fit and healthy, and to get started on that path, she recommends choosing natural foods over processed ones. Healthy living is when a person is mentally, socially and physically fit, she says. So reach out to Ritu if you’re looking for wholesome makeover.

4 COMMENTS

  1. According to the article, it seems that Makhana is high in iron and other minerals, however before eating it, I wanted to know the true nutritional value. When I conducted nutrition testing on it, the content of minerals (iron, etc) was very low. We love makhana and are trying to understand its true benefits. Could you please help us? Is there a specific anti-aging enzyme? What is that called? Are there other benefits?

    • Hello Mallika,

      Makhanas are high in folate, magnesium and phosphorus. They are rich in flavonoids which contribute to the anti-aging process. Hope this helps you.

LEAVE A REPLY