Patient Awareness

12 Proven Health Benefits Of Makhana (Fox Nuts)

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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.

Nutritional value of Makhana:

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.

Health Benefits of Makhana (Fox Nuts) Are:

  1. Fox nuts have really high protein content. This is why they make such an important part of fasting food because a handful can provide you with energy to last the entire day. Most snacks are either deep-fried or have a high amount of preservatives and additives. Having a bowl of fox nuts will fill you up and also keep the calories in check.
  2. Fox nuts make for great anti-ageing food as they have an abundance of anti-oxidants. A handful every day can keep you looking younger and making your skin glow. The catch is that they must not be consumed as a fried snack.
  3. Fox nuts are great snack food for diabetics and heart patients as they contain good fat and have a low quantity of saturated fats. These properties make makhanas good weight-loss food.
  4. Fox nuts are high in fibre. The digestive process gets sorted with them as they prevent constipation and add bulk to the stool.
  5. Fox nuts are great detoxifying agents. They aid in flushing out toxins from the body. They are really beneficial to the spleen which is like a graveyard for cells in the body. It recycles the RBCs (red blood cells). The spleen is the nerve centre of the immune system because it also stores white blood cells and platelets.
  6. Having fertility issues? Fox nuts will come to the rescue. Touted as an aphrodisiac, they help with premature ejaculation, improve the quality of semen and help women suffering from infertility.
  7. Fox nuts have a low glycemic index which means that they release glucose slowly in the blood. This keeps you feeling full for longer.
  8. Those suffering from wheat allergies can gorge on fox nuts as they are gluten-free but still high in protein and carbohydrate content.
  9. They are high in magnesium and potassium and low in sodium. This makes fox nuts an ideal snack for those watching their weight. High potassium and low sodium is a great combination for patients suffering from hypertension. The potassium brings down the blood pressure and sodium tries to bring it up. So those who suffer from high blood pressure can snack on fox nuts without facing any spikes in their blood pressure.
  1. Fox nuts have a natural compound, kaempferol that reduces inflammation in the body. Inflammation is responsible for most modern diseases like diabetes, arthritis, rheumatism. Also, fox nuts have antibacterial properties.
  2. Apart from magnesium, potassium, and sodium, foxnuts also contain a high amount of calcium. This means they fall under the category of foods that are good for the bones as well as the teeth.
  3. Makhna is also high in thiamine content which means they help in aiding cognitive function as well. The consumption of foxnuts helps the body to produce acetylcholine and thus contributes to the process of neurotransmission. This process of neurotransmission is key to maintaining the good functioning of the nerves.

How Much to Consume Each Day?

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

Excess Consumption May Lead to Side Effects like:

  • Digestive issues like constipation, gas and feeling bloated.
  • A spike in insulin levels may lower blood sugar levels tremendously in patients with diabetes. So excess intake must be avoided.
  • They can cause allergies in some people.

Also Read: 11 Amazing Health Benefits of Almonds.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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