Makhana is a high-value aquatic money crop and a standard Indian snack. It grows in stagnant perennial water our bodies.
Makhana has been broadly utilized in conventional oriental drugs to remedy varied ailments, together with kidney issues, continual diarrhoea, extreme leucorrhea, and hypofunction of the spleen. Moreover, it’s quick rising as a superfood globally owing to its wealthy medicinal values and mineral contents.
Makhanas are wealthy in vitamins and are a extremely potent supply of manganese, potassium, magnesium, thiamine, protein, and phosphorus. In addition, each uncooked and fried Makhana is wealthy in important amino acids.
Slightly roasted makhanas are a superb teatime snack and an ideal tiffin possibility for teenagers. In India, folks make dishes equivalent to kheer, curry, raita, and cutlets utilizing makhanas.
Many folks use makhanas in non secular rituals and as an providing to God. As one travels throughout the nation, the variation within the consumption and utilisation of makhanas is seen. For instance, in north Bihar, folks eat the seed in popped kind, whereas in Manipur, folks prepare dinner the leaves and stalk of the Makhana and revel in it in vegetable curry.
There are completely different qualities of Makhanas out there available in the market. The Quality of the Makhana relies on the dimensions and color of the lava. After sharpening, There are 2-3 grades of Makhana, specifically Lawa or Rasgulla, Murra or Samundha and Thurri. The well being advantages and dietary worth of makhanas make them a well-liked alternative for sustaining a wholesome way of life.
Origin of Makhana (Fox Nuts)
In India, the state of Bihar is the most important producer of makhanas. Makhanas are derived from lotus seeds. Lotus develops seed pods, and every pod incorporates roughly 20 seeds that mature inside 40 days.
How Vinayak Patil Lost 15 kg in 3 Months and Transformed Himself | A HealthifyMe Transformation Story
Chat with us to get began in your well being and health journey >> https://hlfy.me/YT_Video
The seeds are then dried and roasted on excessive flames. The outer black shell breaks and the white puffs come out. These seeds are what we name makhanas.
What Makes Makhana So Popular?
Makhanas/Fox nuts have grow to be extraordinarily in style lately attributable to their excessive dietary worth. Many celebrities have additionally spoken about fox nuts and why they embrace them of their eating regimen.
International stars eat them as noon or a post-workout snack for that enhance of power. This has led to a sudden rise within the recognition of makhana.
Makhana can be simply accessible and is a good snacking possibility. Low in saturated fat, cholesterol, and sodium, it’s a nice possibility for munching and sustaining a perfect weight.
They are straightforward to hold round, are an ideal Tiffin possibility, an amazing snack to curb cravings, and are very tasty. They are additionally surprisingly straightforward to arrange and a yummy dish could be rustled up in a jiffy.
Makhanas had been extraordinarily underrated earlier. Makhana has gained new recognition in the previous couple of years, as folks have grow to be extra well being acutely aware.
Now individuals are going again to the once-forgotten snack for its dietary worth. Supermarkets are additionally stacked up with completely different variants of makhanas. Their excessive fibre content material makes them a perfect snack for an instantaneous enhance of power throughout fasts.
Is It Good for Vegans?
Veganism is a rising pattern not solely within the west but additionally in India now. Veganism excludes any animal-based meals merchandise like meat, dairy, fish, eggs, and so forth.
A vegan eating regimen can be referred to as a plant-based eating regimen. Though veganism is a good alternative, vegans typically fall in need of their each day dietary necessities. However, they’re typically disadvantaged of the important nutritional vitamins, minerals and proteins of their eating regimen.
This can result in deficiency-based well being issues in the long term. This is the place makhanas can come and fill the need-gap.
Makhanas are loaded with phosphorus, protein, calcium, magnesium, fibre, zinc, and so forth. They are an ideal alternative for a vegan way of life. Unlike widespread substances like barley and wheat, they’re additionally gluten-free.
Vegans typically have to go searching to discover a excellent snacking possibility. Makhana is a good vegan snack for these premature starvation pangs. These low-calorie nuts are an amazing possibility for guilt-free binging.
Nutritional Facts of Makhanas
Makhanas are wealthy in fibre, which helps preserve the excretory tract wholesome. It additionally has potassium that helps in balancing levels of cholesterol and retains the center wholesome. Fox nuts, although small, are a powerhouse of vitamins.
Snacking on them can provide you some superb well being advantages like good pores and skin, managed weight, good coronary heart well being, hormonal steadiness, and so forth.
100 grams of Makhana incorporates:
- Calories: 347
- Protein: 9.7gm
- Fats: 0.1gm
- Carbohydrates: 76.9gm
- Fibre: 14.5gm
- Total Lipids (Fats): 0.1gm
- Calcium: 60mg
- Iron: 1.4mg
11 Proven Health Benefits of Makhana
1. Maintains Kidney Health
Makhana guarantee kidney well being by controlling the blood circulation and regulating urination.
They detoxify and cleanse the spleen. It helps in flushing out all of the toxins from the physique.
2. Healthy Heart
Makhana are wealthy in very important vitamins like magnesium, protein, calcium, and carbohydrates.
Fox nuts even have low sodium and fats content material, which helps to control blood strain.
3. Detoxifies Liver
Our liver detoxifies our physique by eliminating all of the waste.
Makhanas assist the liver to operate correctly and improve metabolism.
4. Good For Diabetic Patients
Makhana assist regulate blood sugar ranges.
They have low calorie and glycaemic indexes, which assist diabetic sufferers to keep up their sugar ranges.
5. Make Bones Strong
Makhana are wealthy in calcium. Calcium improves bone and cartilage well being, lubricates your bones and joints, and prevents degenerative bone ailments.
Consume fox nuts each day with milk to enhance your bone well being and density.
6. Weight Loss
Makhana are low in ldl cholesterol and energy and thus helps you preserve the right weight.
Unlike different fried or packaged snack choices, fox nuts don’t add to weight points.
7. Hormonal Balance
Makhana assist to keep up hormonal steadiness in your physique.
During menstruation, makhanas assist to maintain these cravings in examine and forestall overeating. They additionally assist in coping with premenstrual signs.
8. Keeps Digestive System Healthy
Our physique requires fibre for correct digestion. Makhanas are filled with fibre, which ensures the graceful functioning of the digestive system.
If you endure from digestive issues like constipation or laborious stools, embrace fox nuts in your each day eating regimen.
9. Good for Fertility
Makhanas preserve hormonal steadiness in our our bodies.
They are nice for feminine fertility and make sure the correct functioning of all feminine reproductive organs. Regular consumption of makhanas boosts feminine reproductive well being.
10. Prevents Inflammation
Makhanas has a compound referred to as ‘kaempferol’ that helps in minimizing irritation within the physique.
Regular use of fox nuts may also help remedy irritation.
11. Prevents Ageing
Makhana are loaded with antioxidants and amino acids, which forestall early ageing.
Antioxidants current in makhanas assist to maintain the pores and skin wholesome and glowing.
Healthy Recipes of Makhana
Recipe 1 – Spicy Makhana
This is a fast no time recipe to fulfill these sudden starvation pangs. All the substances of this recipe are simply out there at our properties always. It is a good possibility for a night teatime snack.
Ingredients:
- Makhanas — 3 cups
- Turmeric powder – 1 tsp
- Red chili powder – 1 tsp
- Salt to style
- Chaat Masala – 1 tsp
- Black pepper – ½ tsp
- Ghee – 1 tbsp
Method:
- Heat some ghee and roast the nuts for about 10-12 minutes over low warmth. Keep stirring.
- Add all of the spices. Turn off the flame.
- If vital, add extra Chaat Masala. Mix effectively.
- Store in an hermetic container
Recipe 2 – Makhana Tikki
Makhanas style nice with something. This is an ideal recipe to serve your friends. It provides an ideal twist to the standard aloo tikki and is way more healthy.
Ingredients:
- Medium potatoes – 2 cooked and mashed
- Fox nuts – 1 cup
- Green peppers – 2, finely chopped
- Roasted peanuts- 2 tablespoons, roughly crushed
- Coriander leaves — handful, finely chopped
- Fennel seed powder — 1 teaspoon
- Garam Masala Powder — 1 teaspoon
- Chaat Masala — 1 teaspoon
- Cooking oil — 2–3 tablespoons
- Salt to style
Method:
- Dry roast foxnuts in ghee till they’re crisp. Grind them coarsely.
- Put the coarsely floor Makhanas, mashed potatoes, and the remainder of the substances in a bowl.
- Mix effectively. Adjust the salt and spices to your style.
- Make spherical or oval patties. Shallow fry in a non-stick pan or bake in an oven, till each side are golden brown.
- Serve with ketchup or pudina chutney.
Recipe 3 – Healthy Makhana Chaat
This is a wholesome model of chaat with out oil. It is a fast and straightforward recipe that may be ready in simply quarter-hour. Experiment with the substances of your alternative and create your personal model of this recipe.
Ingredients:
- Makhanas
- Onion – 1 chopped
- Plain yogurt – 1 cup
- Pomegranate seeds — 1/2 cup
- Black pepper powder — 1/2 teaspoon
- Raisins — handful
- Roasted cumin powder – 1 tsp
- Coriander leaves — handful— chopped
- Lemon juice – 1 tsp (optionally available)
- Salt to style
Method:
- Soak Makhanas in water for 5-10 minutes.
- Squeeze the water and put it in a bowl.
- Add all of the substances to the bowl.
- Mix effectively.
- Add raisins on the finish.
Summary
Makhanas are a whole snack. They are filled with important vitamins and supply nice well being advantages. These little nuts are a tremendous snack possibility and excellent to fulfill these mid-day cravings. Though Makhanas are nice, there are potential unwanted effects like allergic reactions, gastrointestinal issues, and so forth. in case you are somebody who has a delicate abdomen, be a little bit cautious whereas consuming too many makhanas.
Do not substitute makhanas together with your fundamental meals in an effort to shed weight rapidly. Losing or gaining weight relies on your general way of life. Eat fox nuts however sparsely. Exercise recurrently and be lively.
Makhanas are nice to experiment with and also you may simply find yourself creating an ideal snack recipe for your self. By consuming makhanas, you’ll not solely enhance your well being but additionally help native farmers of the nation concerned in Makhana cultivation
Makhana – Frequently Asked Questions (FAQs)
Q. What are the well being advantages of makhana?
A. Makhanas are loaded with well being advantages. The sodium and potassium content material helps to control hypertension and hypertension. Makhanas are wealthy in protein and promote a sense of fullness for longer time intervals. Makhana can be low in energy. This mixture makes it supreme for snacking. The fibre content material in makhana aids in digestive well being. The antioxidants and amino acids current in them forestall early ageing. Makhanas additionally regulate hormonal imbalance.
Q. How to retailer makhana?
A. Airtight containers are supreme to retailer makhanas. They forestall the air from getting into in, protecting the nuts contemporary. Place the containers in a cool and dry space. Don’t expose makhana to direct daylight for lengthy. A very good hack to increase the life of those nuts is to toast them. Storing toasted nuts can safe its flavour. It prevents makhanas from turning into stale rapidly.
Q. Does makhana support in digestion?
A. Makhanas include a major quantity of fibre of their nutrient profile. Fiber-rich meals promote digestive well being and assist to control bowel actions. This prevents bloating and abdomen cramps. Makhana incorporates antioxidants that additionally assist with digestion. Regular consumption may forestall ingestion and constipation.
Q. Why are makhana so in style?
A. Makhanas owes its recognition to its immense well being advantages. It is known in India as a fasting meals. Makhana is a vital ingredient in lots of dishes. It is without doubt one of the healthiest snacks to munch on. The low-calorie and excessive protein content material is a uncommon mixture to search out. Apart from this, historical medicinal practices converse extremely of makhanas.
Q. Does makhana support weight reduction?
A. Makhanas are low in energy and are a wealthy supply of protein and fibre. This mixture makes it a perfect alternative of snack. The protein content material offers a sense of fullness for longer durations and prevents overeating. Adding makhanas to your common eating regimen can speed up weight reduction.
