Nutritional Facts of Makhanas (Fox Nuts)
Updated: Mar 29
Makhana, also known as fox nuts, is a valuable crop that grows in stagnant perennial water bodies and is a popular traditional snack in India. It has been used in oriental medicine for centuries to treat various ailments, such as kidney problems, chronic diarrhea, excessive leucorrhea, and hypofunction of the spleen. Makhana's high nutritional value and mineral content have made it increasingly popular as a superfood globally, with many recognizing its significant medicinal benefits.
The Nutritional and Medicinal Benefits of Fox Nuts (Makhana)
Fox nuts, also known as Makhana, are the seeds of the lotus plant. They are a popular snack in India and have been used in Ayurvedic medicine for centuries. Here are some of the potential health benefits of fox nuts:
Rich in nutrients: Fox nuts are rich in protein, fiber, and essential minerals like potassium, magnesium, and phosphorus. They are also low in fat and calories, making them a healthy snack.
Good for the digestive system: Fox nuts are high in fiber, which can help improve digestion and prevent constipation. They also contain flavonoids that have been shown to have anti-inflammatory and anti-diarrheal properties.
Helps in weight loss: Fox nuts are low in calories and high in fiber, making them a great snack option for people looking to lose weight. They can help you feel full for longer, reducing your appetite and preventing overeating.
Reduces inflammation: Fox nuts contain kaempferol, a flavonoid that has been shown to have anti-inflammatory properties. This can help reduce inflammation in the body, which is linked to many chronic diseases.
Good for the heart: Fox nuts are low in sodium and high in potassium, which can help regulate blood pressure and reduce the risk of heart disease. They also contain flavonoids that have been shown to have cardioprotective effects.
Boosts immunity: Fox nuts are rich in antioxidants, which can help protect against free radical damage and boost the immune system. They also contain compounds that have been shown to have antimicrobial and antiviral properties.
Helps in managing diabetes: Fox nuts have a low glycemic index, which means they can help regulate blood sugar levels. They also contain compounds that have been shown to have anti-diabetic properties.
In conclusion, fox nuts are a nutritious snack that can offer several health benefits. However, as with any food, it's essential to consume them in moderation as part of a balanced diet.
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Nutrition Facts About Makhana as per USDA:
According to the USDA, 100 grams of dried Makhana (Fox Nuts) contains the following facts:
According to the United States Department of Agriculture (USDA), here are the nutrition facts for 100 grams of raw makhana
Calories: 347 kcal
Protein: 9.7 g
Fat: 0.1 g
Carbohydrates: 76.9 g
Fiber: 14.5 g
Sugar: 0.9 g
Calcium: 60 mg
Iron: 1.9 mg
Magnesium: 221 mg
Phosphorus: 367 mg
Potassium: 350 mg
Sodium: 9 mg
Zinc: 1.2 mg
Copper: 0.4 mg
Manganese: 1.9 mg
Makhana is also a low-calorie, low-fat snack that is high in fiber and protein. It can be a healthy addition to a balanced diet, especially for vegetarians and vegans who may need to find alternative sources of protein.
Summary: Makhanas is a well-rounded and nutritious snack option that offers many health benefits. Packed with essential nutrients, they are an excellent choice for satisfying mid-day cravings. However, it's essential to be aware of potential side effects, such as allergies or gastrointestinal issues, especially if you have a sensitive stomach. While Makhanas are generally safe to consume, moderation is key to avoiding any potential adverse reactions.