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Makhana (Fox Nuts) – Benefits, Nutrition, Recipes

This lesser-known superfood is a popular snack in India and has been gaining popularity around the world due to its numerous health benefits. Makhana is derived from the lotus plant and is a low-calorie, high-fiber, and nutrient-dense food that is perfect for snacking.

Benefits of Makhana (Fox Nuts): Makhana is not just a tasty snack, but it also has many health benefits. Here are some of the benefits of including Makhana in your diet:

  1. Promotes weight loss: Makhana is low in calories and high in fiber, which makes it an ideal snack for people trying to lose weight. The high fiber content in Makhana keeps you feeling full for longer, reducing your overall calorie intake.
  2. Good for the heart: Makhana contains flavonoids that help in reducing the risk of heart diseases. It also helps in reducing bad cholesterol levels in the body.
  3. Rich in antioxidants: Makhana is a rich source of antioxidants that help in fighting free radicals in the body. This can help in reducing the risk of cancer and other chronic diseases.
  4. Regulates blood sugar levels: Makhana is a low glycemic index food, which means it doesn't cause a rapid spike in blood sugar levels. This makes it an ideal snack for people with diabetes.
  5. Good for digestion: Makhana is a good source of dietary fiber, which helps in promoting healthy digestion and preventing constipation.

Nutritional Value of Makhana: Makhana is a nutrient-dense food that is packed with essential vitamins and minerals. Here's a breakdown of the nutritional value of Makhana per 100 grams:

  • Calories: 347
  • Protein: 9.7g
  • Fat: 0.1g
  • Carbohydrates: 76.9g
  • Fiber: 14.5g
  • Calcium: 60mg
  • Iron: 1.4mg
  • Magnesium: 127mg
  • Potassium: 350mg

Recipes Using Makhana: Makhana is a versatile ingredient that can be used in a variety of recipes. Here are some delicious recipes that you can try:

  1. Makhana Kheer: This is a traditional Indian dessert that is made using Makhana, milk, and sugar. It's a creamy and delicious dessert that is perfect for special occasions.
  2. Makhana Chaat: This is a healthy and flavorful snack that is made using Makhana, yogurt, and spices. It's a perfect snack for those mid-day cravings.
  3. Makhana Curry: This is a delicious and creamy curry that is made using Makhana and vegetables. It's a perfect dish for a wholesome meal.

FAQs:

Q.1 Is Makhana good for weight loss?

A.1 Yes, Makhana is a low-calorie, high-fiber snack that is perfect for weight loss.

Q.2 Can Makhana be eaten raw?

A.2 Yes, Makhana can be eaten raw, roasted, or cooked.

Q.3 Is Makhana gluten-free?

A.3 Yes, Makhana is gluten-free and can be enjoyed by people with celiac disease.

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