Fox nuts also known as Makhana “or” Phool Makhana, are a popular snack in India. It comes from the Euryale ferox plant that belongs to the water lily family. It is rich in nutrients like carbs, calcium, magnesium, potassium, etc.. We can consume it for a myriad of purposes like making kheer, curries, raita, and many more. In India, during Navratri people avoid the consumption of onion ginger and wheat so they widely consume makhanas during the fast for their rich nutrients and potential benefits for health.
How many nutrients it contains:-
According to Dr.Barinder Kaur (MBBS, MD-MEDICINE), ~ Makhana is a beloved cuisine due to the presence of its nutrients these are described:-
- Carbohydrates :-75.04%
- protein:-9.7%
- fats:-0.5%
- calcium:-0.27%
- phosphorus:-0.28%
- iron:-0.006%
- Fibre -14.5 %
Well, the consumption of fox nuts gives us 347 calories, so now the question arises when do we have to take Fox nuts ??
When to consume fox nuts:-
Well, the consumption of fox nuts depends on an individual’s dietary needs. However, some individuals prefer to eat it in the morning on an empty stomach because it strengthens our bones whereas some prefer to take it as an evening snack by adding some spices into it and making it roasted. In addition to this, some people use it in dishes like kheer curry to add its nutrients to a dish so there is no specific time to consume.
If you have dietary restrictions or health issues, you should consult your doctor or nutritionist for more information related to the consumption of “phool makhana”.
How it benefits our health:-
Rich in Nutrients:-
Makhana is a healthy diet that is rich in nutrients like proteins, carbs, calcium, and many more. Eating makhana will be beneficial to your health if you want to strengthen your bones and teeth as well as feel energetic throughout the day.
Rich in antioxidants:-
Makhana is rich in antioxidants. It is specifically used for “maintaining” healthy skin because it contains amino acids. It also contains gallic acid and chlorogenic acid that can be helpful for disorders like cancer, heart disease, and diabetes.
Makhana Enhances Sleep Quality Naturally
Makhana contains Magnesium that helps to reduce some sleep disorders as well as enhances sleep quality because it reduces our stress levels.
Light and Easily Digestible
Makhana is a light and easily digestible snack. Consuming a light and nutritious snack before bedtime may help avoid discomfort and indigestion that can interfere with sleep.
Antibacterial properties
Fox nuts contain kaempferol, a natural compound that reduces inflammation, which is linked to modern diseases like Diabetes and Arthritis. So it helps in overcoming diseases like Diabetes and Arthritis.
Nerve function
Fox Nuts or makhana also contain thiamine, which is essential in aiding cognitive function and contributes to the process of neurotransmission, key to maintaining good nerve function.
Weight management
Being rich in nutritional value, makhana can help maintain a healthy weight and add value to one’s diet. Additionally, it is low in cholesterol and fat, making it beneficial for weight loss.
Good for Fertility
Makhana aids bone density during fertility with its calcium, magnesium, and phosphorus. After 40, bone density tends to decline, increasing the risk of fractures. Adequate nutrition and exercise are crucial for maintaining bone health during this phase.
Hydration
Makhana has a high water content, contributing to overall hydration. Staying hydrated is important for various bodily functions, including digestion and skin health.
Eating makhana is not only good for your bones, skin, and weight but also has other benefits. It’s like a superhero for your heart and liver, keeping them healthy. For people with diabetes, it helps control blood sugar. Plus, it’s like a stress-buster, making you feel less stressed, and it can even help you sleep better if you’re having trouble with that. So, it’s not just a tasty snack; it’s a healthy one too!
Are there any side effects or some considerations while eating makhana?
Digestive Issues
Eating too many makhana can lead to problems like gas and bloating. It’s better to eat a moderate amount.
Pregnancy
Pregnant women should be careful about how many fox nuts they eat in a day. Overeating might affect the baby’s growth.
Allergies
People with allergies should talk to their nutritionist before eating Fox nuts to make sure it’s safe for them.
Caloric Content
Makhana, while nutritious, contains calories. If consumed excessively, it could contribute to an increase in calorie intake, potentially leading to weight gain. If you’re watching your weight, it’s important to be mindful of portion sizes.
Quality of Preparation
The method of preparation matters. If makhana is prepared with excessive oil, salt, or sugar, it could impact your overall health. Opt for healthier preparation methods, such as roasting without excessive oil or using minimal seasoning.
FAQS
How can we eat makhana?
You can roast makhana to make a tasty snack or add it to your meals for a healthy diet.
Can we eat makhana with milk?
Certainly! Eating makhana with milk is a good idea because it’s rich in protein and can help strengthen your teeth and bones.
Is makhana considered a type of dry fruit?
While makhana isn’t a dry fruit, its nutritional benefits and antioxidants make it a healthy addition to your diet, often used in dry fruit meals.
Is it okay to eat makhana every day?
Absolutely! Since makhana is packed with nutrients, fibres, and magnesium, it’s a good idea to consume it in moderation to support overall growth and well-being.
Is Makhana good for diabetes?
Makhana does not increase blood sugar levels in the body so it is good for diabetic patients.
Is makhana good for hair growth?
Makhana is good for your hair because it’s packed with protein and keratin, which promote hair growth. Additionally, the presence of kaempferol in makhana helps prevent hair loss. If you have some problems regarding your hair reduction for more opinion you can consult your Trichologist.
Is makhana good for babies’ growth?
Yes, it is good for babies’ growth because it is rich in nutrients. However, for more information, you should consult your doctor.
Can we eat makhana without cooking it?
Yes, we can either do it without roasting or roast it.
