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Makhana Nutrition: Facts You Need to Know

We all love to eat makhana as a breakfast item. Yet do you know the nutritional value of it? Well, Makhana or fox nuts are rich in nutrition facts. Yes, Makhana is an everyday snack. It is not only delicious but also beneficial for health.  Thus, here we are going to discuss on the nutrients present in it and how they are useful for our health.

Yeah, regular consumption of Makhana can help us to fight several mild to severe health conditions. Besides the primary macronutrients, like carbs, protein, and fat, Makhana also has adequate amounts of carotene, iodine, vitamins, and much more. So, why shouldn’t you eat it regularly?

Mukhana nutrition fact
Mukhana nutrition fact

Before you start regular eating, let me tell you some fundamental facts about makhana. Makhana is produced from Euryale Ferox Salisb and belongs to the family Nymphaeaceae. It is the seed of the plant and has several other names like a gorgon nut and fox nut as it’s an aquatic crop, so it is cultured in water systems. It is believed that the production of makhana was initiated in South-East Asia and China, but now it’s available worldwide (KUMAR, SINGH & BHATT, 2016).

Read also: Nutrition Value and Health Benefits of Eating Black Chickpeas.

How can we culture makhana?

We can cultivate Makhana by two processes. One is the traditional pond system, and the second one is the modern field system. According to their names, the pond system culture involves pond and field system culture requires fields. We know makhana is an aquatic crop, then how can we culture it in an area? It’s effortless. Fields are covered with water of 1ft depth to arrange it as a water system. 

After the culture, seeds are harvested and undergo post-harvesting processes. It is initiated with sun drying and then stored for a specific time. Stored seeds are then roasted in two phases, and there is an interval of 40 to 60 hours between the first and second roasting. Roasting decreases it’s moisture to our required amount,i.e.,10-12%. Finally, the seeds are popped and packed in bags for marketing or trending

Nutritional value of makhana:

Makhana has high nutritional value with low-fat content. We consume processed makhana. Processed makhana and raw makhana have different nutritional values. According to a study conducted by Jana BR, Idris M, raw Makhana kernel has 12.8% water, 76.9% carbs, 9.7% protein, and 0.1% fat. Further, these seeds are abundant in 260mg of potassium(K), 70mg of Sulphur, 60mg of magnesium(Mg), 50 mg of calcium (Ca), and only 15 mg of Sodium (Na) Per 100 gm (Based on a review published in 2019)

Researchers have developed a new makhana variety Swarna vaidehi with more nutrition and resistance to toxins

Nutrients in popped seeds of Swarna vaidehi :

Moisture  (% by wt.): 10.4

Total ash (% by wt.): 0.4

Fat  (% by wt.): 0.5

Protein (% by wt.): 8.7

Crude fiber (% by wt.): 0.2

Carbohydrate (% by wt.): 79.8

Amylose (% by wt.): 18.2

Calorific value (K.cal/100g): 358

Makhana nutrition
Nutritional value per 100g of Makhana

Minerals (mg/100g):

Phosphorous: 53.2

Potassium: 42.0

Iron: 1.4

Calcium: 18.5

Magnesium: 13.9

Sodium: 71.0

Copper: 0.5

Manganese: 1.3

Zinc: 1.1

Food items prepared from makhana:

We can consume makhana both in seed and flour form. Usually, fried popped kernels are used as snacks, but raw seeds are also edible. Makhana seeds are also used to prepare halwa and kheer

We can prepare a variety of food items from makhana flour, including makhana bread, makhana burfi, kalakand, chapati, and pakora. Do you consider cookies as junk food? Yet, the cookies we made from makhana powder are both tasty and nutritious.

Further, research says, the density of makhana flour is higher in comparison with other flours. Makhana flour has high gluten content, so it forms small clumps, and together it has a larger volume when coming in contact with moisture or water. In Kashmir, people also eat its fruits.  Digestion of Makhana seeds is easy, and they have antioxidant activity.

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Health benefits of makhana:

Makhana provides several biomolecules and minerals. Along with nutrition and calories, makhana is also beneficial for certain diseases. Variety of activities of makhana are: 

Antidiabetic and antihyperlipidemic activity of makhana:

Several studies have proved that makhana has both antidiabetic and antihyperlipidemic nature by an experiment on rats. Consumption of makhana decreases blood glucose level and increases plasma insulin significantly since it contains a low level of mono-saturated fats. Thus it is helpful for diabetic patients. Makhana can also restore the lipid levels to normal. Makhana consumption also improves the structure and function of pancreatic, hepatic, and renal cells.

Treatment of beriberi:

Makhana is a source of vitamins. The deficiency of vitamin B1 causes beriberi. So by consuming makhana, we can fulfill this deficiency and cure beriberi. (according to a paper published in springer in 2006)

Makhana nutrition benefits
Makhana health benefits

Makhana For increasing immunity:

Based on a research, makhana contains a high quantity of minerals, and thus it is beneficial in the case of pregnant women for the growth of the fetus. Consumption of makhana is useful in the stimulation of humoral immunity. Further, it is used to cure leucorrhoea, and it plays a vital role in Stimulating immunity.

Makhana in Fighting With Anaemia:

Makhana plays a significant role in the case of anemia patients, and it also increases the heart’s strength.

Role in fertilisation:

Makhana increases the moisture level of the body, so it increases the thickness of the body’s secretions. Thus it plays a significant role in improving the quality and quantity of semen and also helpful in the prevention of premature ejaculation. Makhana also increases sexual desires and prevents infertility in the female.

Antioxidant activity:

Makhana has an antioxidant action that acts as an anti-aging factor. People who have different signs of aging like premature white hair, wrinkles, etc. can lock these effects by eating makhana.

See also: How to Overcome Gas and Acidity Problems?

Other Effectiveness of Eating Makhana

Besides the above benefits, Makhana, with its nutrition values, can provide various other advantages to our body. These include the following:

Makhana is used both as food and medicine in India and China. Also, experts recommend eating makhana for controlling different diseases like neuralgia, incontinence, chronic diarrhea, arthritis, and insomnia

Further, Makhana seeds strengthen the spleen, heart, and kidney. It cures insomnia by giving relaxation. Makhana contains calcium, which provides energy to elder ones for their sexual vigor.

Also, Makhana contains a high level of potassium and low level of sodium, which helps to reduce the blood pressure.

Consumption of makhana gives relaxation from waist and knee aching. Makhana is also helpful in the respiratory system, veins, and digestion.

Popped makhana contains a high level of protein, which alters the aging. (Francis, A.,2018)

Also check: 15 Medical Tests Every Woman should have time for

Summing Up!

Makhana or fox nut or gorgon nut is the best choice among the snacks. As it is delicious, we don’t need to convince the children to eat it.

So children can get high calories and protein with several vitamins and minerals in a tasty form. Digestion of makhana is effortless, so every generation can use this as snacks and no need to prepare individual snacks for everyone.

We hope this article will be helpful in clearing your concept regarding Makhana and it’s nutrition. If you still have any doubts, write in the comment section below. We will answer for sure.

Warm Regards!

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