Pop into Good Health: 10 Surprising Benefits of Makhana!

February 14, 2023 5 min read

If you're looking for a healthy and delicious snack that's low in calories and high in nutrients, look no further than makhana. This popular snack in India is made from lotus seeds, and it's becoming increasingly popular in other parts of the world as well. In this blog, we'll explore the many health benefits of makhana and explain why you should consider adding it to your diet.

makhanas benefits

The Nutritional Profile of Makhana

Macronutrients in Makhana

  • Makhana is low in fat and high in carbohydrates, making it a great source of energy.
  • It's also rich in protein, with one cup of makhana containing around 5 grams of protein.
  • It's also a good source of fiber, which is important for maintaining healthy digestion.

Micronutrients in Makhana

  • Makhana is a rich source of potassium, which is important for maintaining healthy blood pressure.
  • It's also high in magnesium, which is important for bone health and energy metabolism.
  • Makhana is also a good source of phosphorus, which is important for healthy bones and teeth.


Overall, makhana is a nutrient-dense food that can provide a wide range of health benefits. Let's explore some of the specific health benefits of eating makhana.

1. Is Makhana Rich in Antioxidants ?

What are Antioxidants?

  • Antioxidants are compounds that can help prevent damage caused by free radicals in the body.
  • Free radicals are unstable molecules that can cause damage to cells and contribute to the development of diseases such as cancer and heart disease.

How Makhana is a Rich Source of Antioxidants ?

  • Makhana is a rich source of antioxidants, including flavonoids, phenolic acids, and quercetin.
  • These antioxidants can help protect your cells from damage and keep your body healthy.
  • The high levels of antioxidants in makhana make it a great choice for anyone looking to improve their overall health and wellbeing.


2. Makhana is Low in Calories?

Makhana is a Great Snack for Weight Loss

  • One of the biggest benefits of eating makhana is that it's low in calories.
  • A single cup of makhana contains only around 100 calories, making it an excellent snack for people who are trying to lose weight.
  • By replacing high-calorie snacks with makhana, you can reduce your overall calorie intake and achieve your weight loss goals more easily.

Makhana is a Satisfying Snack

  • Despite being low in calories, makhana is a very satisfying snack.
  • The combination of carbohydrates, fiber, and protein in makhana can help keep you feeling full and satisfied for longer.
  • This can help prevent overeating and snacking on unhealthy foods, making makhana an excellent choice for weight management.

3. How Makhana Can Improve Digestion?

Makhana is Rich in Fiber

  • Makhana can help regulate bowel movements, prevent constipation, and improve overall digestion.
  • The anti-inflammatory properties of Makhana can help reduce inflammation in the gut and alleviate symptoms associated with conditions like ulcerative colitis and Crohn's disease.

Makhana Aids in Nutrient Absorption

  • The high fiber content in Makhana can also help in nutrient absorption by increasing the surface area of the gut and promoting the growth of healthy gut bacteria.
  • Tip: Soak Makhana in water for a few hours to make it easier to digest.
  • Tip: Replace processed snacks with Makhana to keep your digestive system healthy and functioning optimally.

4. The Energy-Boosting Benefits of Makhana?

Makhana is Rich in Carbohydrates

  • Makhana is an excellent source of carbohydrates, which provide the body with energy to function optimally.
  • Makhana has a low glycemic index, which means it doesn't cause a spike in blood sugar levels and can provide sustained energy without the crash associated with sugary snacks.

Makhana increases Metabolism

  • Makhana can help boost metabolism, which can lead to increased energy levels and weight loss.
  • Tip: Replace your mid-day snack with Makhana to get a sustained energy boost and avoid the afternoon slump.
  • Tip: Sprinkle some herbs and spices on Makhana for a flavorful and energy-boosting snack.

lotus pops

5. Does Makhana Supports Heart Health?

Makhana lowers Blood Pressure + Cholesterol Levels

  • Makhana contains compounds that can help lower blood pressure levels, which can reduce the risk of heart disease and stroke.
  • The flavonoids in Makhana can help reduce LDL (bad) cholesterol levels and improve overall heart health.

High in Potassium

  • Makhana is high in potassium, which is essential for maintaining healthy blood pressure levels and heart function.
  • Tip: Replace your high-sodium snacks with Makhana to improve heart health and reduce the risk of heart disease.
  • Tip: Incorporate Makhana into your diet as a healthy snack option to support overall heart health.

6. Any Diabetic-Friendly Benefits of Makhana ?

Low Glycemic Index

Makhana has a low glycemic index, which means it can help regulate blood sugar levels and is a suitable snack for people with diabetes.

High in Protein

Makhana is high in protein, which can help slow down the absorption of carbohydrates and prevent a spike in blood sugar levels.



7. What are Anti-Aging Benefits of Makhana ?

Makhana can reduce Oxidative Stress

  • Oxidative stress is a major contributor to the aging process, and it can cause damage to your skin, making it look dull and lifeless.
  • Makhana contains antioxidants that can help reduce oxidative stress in the body.
  • By consuming makhana, you can keep your skin looking young and vibrant.

Makhana Hydrates Skin

  • Makhana contains a high amount of water, which is essential for keeping your skin hydrated.
  • Hydrated skin is less prone to wrinkles, fine lines, and other signs of aging.
  • By snacking on makhana, you can keep your skin looking healthy and youthful.

Promotes Collagen Production

  • Collagen is a protein that is essential for maintaining healthy and youthful skin.
  • Makhana contains a high amount of protein, which can help promote the production of collagen in your body.
  • By consuming makhana, you can keep your skin looking firm and supple.


In conclusion, makhana is an excellent snack that offers a variety of health benefits. Whether you are looking to lose weight, improve digestion, or support heart health, makhana can help. With its low calorie count, high nutritional value, and delicious taste, it is the perfect snack for people of all ages.

So, what are you waiting for? Start incorporating makhana into your diet today and experience the many health benefits it has to offer.


Frequently Asked Questions:

1. What is makhana?

Makhana, also known as fox nuts or lotus seeds, are the seeds of the lotus flower.

2. Where is makhana commonly found?

Makhana is widely cultivated in India, China, and other parts of Southeast Asia.

3. Is makhana safe to eat?

Yes, makhana is safe to eat and has been consumed for centuries in traditional Ayurvedic medicine.

4. What are the nutritional benefits of makhana?

Makhana is a good source of protein, fiber, and essential minerals such as magnesium, potassium, and calcium.

5. Is makhana suitable for people with dietary restrictions?

Yes, makhana is gluten-free, low in fat, and suitable for vegetarians and vegans.

6. How many calories are in makhana?

A 100-gram serving of makhana contains approximately 347 calories.

7. How should I prepare makhana?

Makhana can be roasted or fried in a small amount of oil or ghee and seasoned with spices or salt.

8. How should I store makhana?

Makhana should be stored in an airtight container in a cool, dry place to maintain its freshness.

9. Can makhana be consumed raw?

While it is safe to consume makhana raw, roasting or frying the seeds can enhance their flavor and make them more palatable.

10. Does makhana have any potential health benefits?

Yes, makhana is believed to have anti-inflammatory, anti-aging, and anti-cancer properties, as well as potential benefits for blood sugar control and heart health.

11. Can makhana be used as a weight-loss aid?

Yes, makhana is a low-calorie, high-fiber food that can help promote feelings of fullness and aid in weight loss.

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