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10 Health Benefits Of Makhana (Fox Nuts)

Benefits of Makhana

Introduction to Makhana and its Benefits

Makhana, also known as fox nuts or lotus seeds, has been gaining popularity as a superfood due to its impressive nutritional profile and numerous health benefits. The benefits of makhana are vast, ranging from aiding weight loss to promoting heart health. In this article, we will dive deep into the world of makhana and explore its nutritional value, top health benefits, and how to incorporate it into your diet.

Nutritional Value of Makhana

Makhana is a powerhouse of essential nutrients that contribute to overall health and well-being. Here is a table showcasing the nutritional value of makhana per 100g:


Amount per 100g


347 kcal

























Vitamin C


Vitamin A


Vitamin B6




Niacin (B3)


Riboflavin (B2)


Thiamine (B1)


  • Superfood makhana is rich in proteins and fibre and low in fat
  • 100g of makhana provides around 347 calories of energy
  • Contains vitamins C, A, B6, folate, niacin (B3), riboflavin (B2), thiamine (B1), and minerals like iron, phosphorous, potassium and calcium
  • Sodium content is insignificant in unprocessed makhana

Top Health Benefits of Makhana

Aids in Weight Loss

One of the most prominent benefits of makhana is its ability to support weight loss efforts. Lotus seeds are low in calories and high in fiber, making them an excellent snack option for those looking to shed a few pounds. The fiber content keeps you feeling full for longer, reducing the urge to overeat or indulge in unhealthy snacks.

Promotes Heart Health

Makhana is rich in magnesium and potassium, two essential minerals that play a crucial role in maintaining heart health. Magnesium helps regulate blood pressure, while potassium aids in reducing the risk of stroke and heart disease. Including fox nuts in your diet can contribute to a healthier cardiovascular system.

Boosts Digestive Health

The high fiber content in makhana makes it a fantastic food for promoting digestive health. Fiber helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. Incorporating lotus seeds into your diet can lead to improved digestion and overall gut health.

Enhances Bone Strength

Makhana is an excellent source of calcium, a vital nutrient for maintaining strong bones and teeth. Adequate calcium intake reduces the risk of osteoporosis and fractures, especially in older adults. Snacking on fox nuts can be an easy way to boost your calcium intake and support bone health.

Regulates Blood Sugar Levels

The low glycemic index of makhana makes it a suitable snack for individuals with diabetes or those looking to manage their blood sugar levels. Lotus seeds release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar. This helps maintain stable energy levels throughout the day.

Improves Skin Health

The antioxidants present in makhana, such as flavonoids, help combat free radicals and slow down the aging process. Consuming fox nuts regularly can contribute to healthier, more radiant skin by reducing the appearance of fine lines, wrinkles, and age spots.

Boosts Fertility

Makhana has been traditionally used as an aphrodisiac and is believed to enhance fertility in both men and women. The nutrients found in lotus seeds, such as zinc and magnesium, play a role in improving sperm quality and quantity in men. For women, makhana helps regulate hormonal balance, promoting reproductive health.

Reduces Inflammation

Chronic inflammation is linked to various health issues, including heart disease, diabetes, and certain cancers. Makhana contains anti-inflammatory compounds that help reduce inflammation in the body, lowering the risk of these chronic conditions.

Supports Kidney Function

Lotus seeds are known to have diuretic properties, which means they help increase urine production and promote kidney function. Consuming makhana can help flush out toxins from the body and maintain optimal kidney health.

Enhances Brain Function

The B-complex vitamins found in makhana, particularly thiamine (vitamin B1), play a crucial role in maintaining brain health. These vitamins support cognitive function, improve memory, and reduce the risk of age-related cognitive decline.

How to Incorporate Makhana into Your Diet

Now that you know the amazing benefits of makhana, you might be wondering how to include it in your daily diet. Here are a few simple ways:

  1. Roasted Makhana: Dry roast makhana in a pan until crispy and season with your favorite spices for a healthy and tasty snack.
  2. Makhana Curry: Add makhana to your favorite curry recipes for a unique texture and nutritional boost.
  3. Makhana Kheer: Use makhana as a base for a creamy and delicious kheer (Indian pudding) for a guilt-free dessert.
  4. Makhana Trail Mix: Mix roasted makhana with other nuts, seeds, and dried fruits for a nutrient-dense trail mix.
  5. Makhana Smoothie: Blend makhana with your choice of fruits, yogurt, and milk for a filling and nutritious smoothie.

Frequently Asked Questions (FAQs)

What are the side effects of makhana?

While makhana is generally safe to consume, excessive consumption may lead to some side effects such as constipation, bloating, or flatulence. It is essential to enjoy makhana in moderation as part of a balanced diet.

Does makhana reduce belly fat?

Yes, makhana can be an effective tool for reducing belly fat when consumed in the right manner and quantity. The high fiber content in lotus seeds promotes feelings of fullness, reducing overall calorie intake and aiding in weight loss.

Which vitamins are in makhana?

Makhana is a good source of various vitamins, including B-complex vitamins (thiamine, riboflavin, and niacin), vitamin E, and vitamin K. These vitamins contribute to overall health and well-being.

Is makhana good for hair?

Consuming makhana can help prevent premature graying of hair and other signs of aging. The antioxidants present in lotus seeds combat free radicals, promoting healthier hair and reducing the risk of hair loss.

Is makhana good for skin?

Yes, the antioxidants found in makhana, such as flavonoids, help reduce the appearance of fine lines, wrinkles, and age spots. Regular consumption of lotus seeds can contribute to healthier, more radiant skin.

When to avoid makhana?

Individuals who are already constipated should avoid consuming makhana, as it may exacerbate the condition. It is also advisable for pregnant women and lactating mothers to consult with their healthcare provider before including makhana in their diet.

Does makhana increase sperm?

Makhana has been traditionally used as an aphrodisiac and is believed to improve sperm quality and quantity in men. The nutrients found in lotus seeds, such as zinc and magnesium, play a role in enhancing male fertility.

Is makhana good during periods?

Yes, makhana can be beneficial during menstruation. The nutrients in lotus seeds help maintain hormonal balance, reducing premenstrual symptoms and cravings. Makhana also supports the proper functioning of reproductive organs.


Makhana, or lotus seeds, is a nutritional powerhouse that offers a wide range of health benefits. From aiding weight loss to promoting heart health, the benefits of makhana make it a valuable addition to any diet. By incorporating this superfood into your daily routine, you can enjoy improved digestion, enhanced brain function, and better overall health. So, go ahead and indulge in the goodness of makhana, and let this humble seed work its magic on your well-being.

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