Makhana, also known as fox nuts or lotus seeds, are the seeds of the Euryale ferox plant, which is native to India and commonly found in the state of Bihar. Makhana has been used in traditional Indian medicine and cuisine for centuries. Here are some detailed aspects of makhana:
Nutritional Profile
Makhana is highly nutritious and offers several health benefits. Its nutritional content per 100 grams approximately includes:
- Calories: 347
- Proteins: 9.7 grams
- Fats: 0.1 grams
- Carbohydrates: 76.9 grams
- Fiber: 14.5 grams
- Calcium: 60 milligrams
- Iron: 1.4 milligrams
Health Benefits
- Low in Calories: Makhana is low in calories, making it a good snack for weight management.
- Rich in Antioxidants: Contains flavonoids which help fight free radicals and reduce oxidative stress.
- High in Fiber: Promotes digestive health and helps prevent constipation.
- Protein-Rich: A good source of plant-based protein.
- Anti-Aging Properties: Contains amino acids which are beneficial for skin health.
- Anti-Inflammatory: Has properties that may help reduce inflammation in the body.
- Heart Health: Low in saturated fats and high in good fats, making it heart-friendly. Low in sodium and high in potassium.
- Supports Bone Health: High in calcium which is essential for strong bones.
Culinary Uses
Makhana is versatile and can be used in various ways in cooking:
- Roasted Makhana: A popular snack, usually seasoned with spices.
- Makhana Kheer: A sweet dish made with milk, sugar, and makhana.
- Makhana Curry: Used in gravies and curries.
- Makhana Namkeen: Mixed with nuts and spices for a savory snack.
- Salads: Added to salads for an extra crunch and nutrition.
