12 Proven Health Benefits Of Makhana (Fox Nuts)
By Dhwani Jerajani +2 more
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By Dhwani Jerajani +2 more
Commonly associated with fasting, fox nuts are popular as ‘Makhana’. Used for centuries as a snack food, fox nuts have myriad benefits. Such is their beneficial properties that the Chinese use as medicine. Fox nuts help to strengthen the spleen and kidneys. Almonds, walnuts, cashews and other dry fruits pale in comparison to fox nuts when it comes to nutritional value. Indian cuisine makes ample use of these. They can be had roasted with a sprinkling of spices and condiments to provide a tasty treat. Take a look at some of their benefits.
Table of Contents
Superfood makhana is rich in proteins and fibre and low in fat. 100 grams of makhana gives around 347 calories of energy.
There are around 9.7 grams of proteins and 14.5 grams of fibre in makhana. Makhanas are a very good source of calcium.
They also contain magnesium, potassium and phosphorus in a good amount. A few vitamins in less quantity are also present in makhana.
Magnesium is required for normal metabolism, it is involved in everything from muscle function, nerve function and even in the production of proteins. Makhana has ample amounts of carbs as well as other minerals like calcium and iron. Calcium is vital for healthy bones and teeth, while the iron is essential for healthy blood. Overall, fox nuts nutrition brings a lot to your diet especially if you are lacking in minerals and fibre.
Incorporating foxnuts into your diet might be a good source of energy. Foxnuts are a nutritious food rich in carbohydrates (75.04%), protein (11.16%), and low in fat (0.5%). They also contain important minerals like calcium (0.27%), phosphorus (0.28%), and iron (0.006%).
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
I recommend consuming around 30 grams of popped foxnuts per day to benefit from their nutritional value and support your dietary protein intake. Including them as a snack or incorporating them into your meals can be a nutritious addition to your diet.
Dr. Rajeev Singh, BAMS
A few quick and easy recipes to add makhana to your diet:
Recipe | Method |
Spicy Makhana | – Add 3 cups of fox nuts into a pan with ghee, roast for 10 minutes while stirring constantly- Combine black pepper, salt, turmeric powder, red pepper powder, chat masala into the pan- Let it cool and taste. Add any additional chaat masala at this stage- Store in an airtight container |
Caramel Makhana | – Roast the fox nuts in oil or ghee till cooked- Melt the jaggery in another pan with a small amount of water, let it thicken slightly- Pour the fox nuts into the melted jaggery and stir till they are covered- Cool it down and enjoy |
Makhana Chat | – Dry roast the makhana for 4-5 minutes (you may also use ghee or oil), stir often to avoid charring- Remove the cooked makhana and add a little ghee to the pan- Throw in spices like red chilli powder, turmeric, chat masala and salt- Add the makhana to the spice mix and stir well, then let it cool- Combine the spiced makhana with onion, tomatoes, coriander, tamarind, green chutney, lime juice and roasted peanuts- Garnish with sev and coriander leaves |
I would advise incorporating popped foxnuts into your diet as a source of protein if you are vegan. They offer good protein quality and digestibility. Popped foxnuts can contribute to your overall protein intake and provide a nutritious alternative or simply an addition to your meals or snacks.
Dr. Smita barode, B.A.M.S, M.S.
It has been estimated that 100 grams of foxnuts contain about 347 calories. Moreover, the nutritional content of 100 grams of foxnuts includes 9.7 grams of protein, 0.1 grams of fats, 76.9 grams of carbohydrates and 14.5 grams of fibre. This means you need to consume an adequate amount relative to your needs. For example, if you aim for weight loss, it is beneficial to consume 30 grams of foxnut daily. However, to know the daily intake of foxnuts based on your specific needs, it is advisable to consult a nutritionist or dietician.
Did You Know?
Makhana is tri-dosic, which means it balances vata and pitta doshas as they increase moistness of tissues and has cold potency.
Makhana or fox nuts are a great snack for in between your meals or midnight. They’re low in sodium, cholesterol and fat and have high protein content. They’re also gluten free, making it ideal for people who are allergic to gluten.
Yes, makhanas help improve digestion and keep constipation at bay. They are great anti-ageing foods because they have an abundance of antioxidants. A handful of makhanas every day will also give you youthful skin. Remember to not consume it as a fried snack.
Also Read: 11 Amazing Health Benefits of Almonds.
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