Discover 15 Proven Health Benefits of Makhana (Fox Nuts)

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Medically Reviewed by Dr. Aman Priya Khanna
Written by Kirti V, last updated on 12 March 2024| min read
Discover 15 Proven Health Benefits of Makhana (Fox Nuts)

Quick Summary

  • Makhana is a rich source of protein, fiber, and several essential vitamins and minerals.
  • Makhana has been shown to help improve blood sugar control, reduce cholesterol levels, and promote heart health.
  • Makhana is also a good source of antioxidants, which can help protect cells from damage and reduce the risk of chronic diseases.

Indulging in nuts is undeniably one of the most effective ways to add nutrition and flavour to your diet. Among these nutritional powerhouses, makhana, also known as foxnuts, stands out for its delightful taste and exceptional richness in essential nutrients. 

Makhana benefits for female are exceptional, making it an excellent addition to their daily routine and ideal snack choice. To discover the benefits of eating makhana, its nutritional value, and more, simply read on.

What is Makhana?

Makhana, or phool makhana in India, belongs to the water lily family (Nymphaeaceae). It stands as the sole surviving species in the Genus Euryale. It is primarily found in marshy wetlands, reserves, ponds, and lakes. 

It is cultivated extensively for its special seeds that come from the lotus plant. People in Asia use it in cooking because it tastes good and is also used in traditional medicine for health reasons. Rich in proteins, carbohydrates, fibre, potassium, iron, and zinc, makhana can give your body important nutrients and bring health benefits.

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What are the Health Benefits of Makhana?

Makhana offers several health benefits and is imperative to maintaining overall fitness. From bone health to good skin, the following are the makhana dry fruit benefits:

  1. Skin Rejuvenation with Antioxidants: Makhana benefits for the skin include eliminating free radicals and providing youthful-looking skin.  Antioxidants such as gallic acid, chlorogenic acid, and epicatechin, daily consumption of makhana is excellent for skin health. However, one needs to know that there are more benefits of roasted makhana as compared to deep-fried ones. Roasted makhana are low in calories and healthier. 

  1. Hydrating Hair with Flavonoids: Fox nuts contain flavonoids such as kaempferol, which serve as natural hair conditioners. It provides hydration for hair, because of which it appears shiny and voluminous.

    The makhana benefits for hair are its ability to repair tissues. This effectively addresses split ends and avert scalp inflammation that could impact hair follicles.

  1. Pregnancy Support for Blood Sugar Control: Rich in vitamin B complexes and fibre, makhana is an excellent snack choice during pregnancy. Makhana benefits during pregnancy include controlling blood sugar levels and countering hormonal changes.

  1. Overcoming Male Impotence: Makhana benefits for males include addressing impotence (reproductive issues) related to blood pressure, blood sugar, or stress. Its fibre and vitamin content contribute to improved male reproductive health.

    Fibre plays an imperative role in maintaining weight and regulating hormones. Vitamins are crucial for enhancing sperm quality and reducing sperm motility.

  1. Female Balance and Acidic Condition Neutralisation: Fox nuts have a cooling effect on the body. It helps balance the increased fire and air elements in females.

    Makhana benefits for females include neutralising acidic conditions and easing issues like gastritis, nasal bleeds, and menstrual cycle discomfort.

  1. Makhana Benefits for Babies: Loaded with calcium, the benefits of Makhana for babies are diverse. It supports the development of their teeth and bones.

    Being gluten-free and rich in antioxidants, it provides a safe and nutritious option for infants, protecting against infections.

  1. Weight Loss Support: High in potassium and magnesium content, this dry fruit is also rich in protein and fibre. When roasted, it is ideal for weight loss. The benefits of roasted makhana include muscle toning, boosting metabolism, and maintaining a feeling of fullness.

  1. Heart Health Benefits: Rich in gallic acid, chlorogenic acid, and epicatechin, these nuts reduce heart disease risk.  Its low sodium, cholesterol, and saturated fat content promote overall heart health. Low sodium keeps the blood pressure in check, whereas low cholesterol and saturated fats prevent artery blockages. 

  1. Diabetes Management: It is a suitable snack for diabetes management, featuring good fats and a low glycemic index (foods that cause a lower rise in blood sugar levels after it is eaten). This ensures gradual glucose release and sustained energy throughout the day.

  1. Detoxification Aid and Spleen Functionality: These seeds assist in detoxifying the body. They also contribute to the optimal functioning of the spleen, aiding in the recycling of red blood cells. This contributes to a healthy immune system and toxin elimination.

  1. Gluten-Free Snacking: These are gluten-free snacks rich in protein and carbohydrates. This makes it a safe choice for those with wheat allergies, gluten intolerance, etc.

  1. Hypertension Management: The high potassium and low sodium levels in these seeds are highly beneficial. It helps with hypertension and helps regulate blood pressure levels effectively.

  1. Bone Health Enhancement: Makhana has a high calcium content that supports teeth and bone health. Calcium is essential to ensure the good health and support of bones. 

  1. Kidney Health Support: Its astringent properties (shrinking and tightening of tissues) assist weak kidneys. Its anti-inflammatory and antioxidant attributes ease inflammation and oxidative stress, facilitating kidney issue management.

  1. Mental Health Support: There are several benefits of Makhana with milk and dates. It may contribute to improved sleep and mental well-being. Consistent intake aligns with a natural approach to mental health daily calcium requirements.

Makhana Benefits in Ayurveda

As per the science of Ayurveda, the high nutrient content present in makhanas is highly beneficial for the human body. Therefore, makhana is largely used and suggested in Ayurveda. Makhana benefits in Ayurveda include:

  1. Removing Fatigue: Rich in magnesium, fox nuts play a key role in energy production. It helps convert food into energy and supports muscle and nerve function, reducing fatigue.

  2. Improving Potency: Makhana contains zinc, a mineral crucial for reproductive health. Zinc supports testosterone production and sperm health, potentially improving potency in men.

  3. Boosting Immunity: High in antioxidants like flavonoids, fox nuts help combat free radicals in the body. These antioxidants support the immune system by reducing oxidative stress and inflammation.

  4. Enhancing Muscle Strength: These are good sources of protein. Protein is essential for muscle repair, growth, and maintenance, enhancing muscle strength and overall physical performance.

Takeaway

If you're searching for a dry fruit or nut that boasts both deliciousness and exceptional nutritional content, Makhana is the right choice. With its many benefits for females, males, and babies alike, this nut deserves a place in your daily consumption. Therefore, do not miss out on the goodness of Makhana. 

If you're seeking a platform to guide you in making informed food and health choices, look no further than HexaHealth. Our dedicated expert team is committed to guiding you toward a healthier and better life. For more valuable information, reach out to us today.

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Frequently Asked Questions

Also known as phool makhana or fox nuts, makhana is a type of seed obtained from the Euryale ferox plant. It is cultivated and used widely due to its many health benefits. These benefits include weight management, high nutrient content, etc. It is mostly used as a snack and also as a medicine. 

The makhana benefits for females are numerous, making it an excellent option for everyday consumption. Some of the advantages include:

  1. Low in calories and rich in fibre, makhana benefits in weight loss for individuals. It promotes a sense of fullness and reduces appetite. 

  2. A natural source of protein and keratin, it fortifies hair roots and prevents hair fall and dandruff.

  3. It is great during pregnancy as it has important minerals like calcium, magnesium, iron, and phosphorus. These help in the development of the baby and keep the mom healthy.

  4. It also supports fertility by strengthening the uterus lining and balancing hormones, making it easier to conceive.

There are several benefits of eating makhana. These include:

  1. Controlling blood sugar

  2. Improving skin and hair health

  3. Good for bones and immunity

  4. Improves heart health and mental health conditions 

With its high nutritional value, Makhana is an excellent food choice for men. Makhana benefits for males include:

  1. Increases Sperm Quality and Quantity, Improving Fertility: With key nutrients like zinc and magnesium, fox nuts enhance sperm production and quality.

  2. Low Glycemic Index Prevents Diabetes in Men: It has a minimal impact on blood sugar levels, reducing the risk of developing diabetes.

  3. Strengthens the Bones and Prevents Fractures: The presence of calcium and phosphorus in Makhana benefits bone health. Regular consumption of Makhana can help prevent bone-related issues and fractures, contributing to overall bone health.

  4. Controls Liver and Heart-Related Ailments: The potassium content in Makhana supports heart health by helping to regulate blood pressure. Combining antioxidants and potassium contributes to overall cardiovascular well-being and liver health.

Regular consumption of makhana offers several benefits for the skin. Makhana benefits for the skin include:

  1. Its rich antioxidant content helps prevent skin ageing by combating free radicals (unpaired molecules) and reducing inflammation, wrinkles, and signs of ageing.

  2. High fibre content moisturises skin, retains water, improves digestion, and aids detoxification for overall skin health.

  3. Effectively prevents acne and contains omega-3 fatty acids, vitamin A, and zinc. Regulates sebum production, reduces inflammation, and fortifies the immune system for hormonal balance.

There are many benefits of makhana with milk. One can consume it at any time of the day and add health benefits to their meals. The health benefits of makhana with milk are:

  1. Prevent constipation and improve gut health 

  2. Improves bone health 

  3. Relieves from problems like anxiety, depression, etc.

Makhana consumption is good for the hair.  There are several makhana benefits for hair like:

  1. Prevents split ends

  2. Adds shine and volume to the hair 

  3. Prevents inflammation 

There are several makhana benefits in pregnancy, which include the following.

  1. Prevention of gestational diabetes (elevated level of glucose in the blood during pregnancy)

  2. Controlling sleep-related problems such as insomnia and irregular sleeping cycles.

  3. Boosts energy levels 

While there are many ways through which makhanas can be consumed, makhana with milk benefits are exceptional. Some of the Makhana with milk benefits are:

  1. Improved Digestion: Its high fibre content aids in digestion by promoting healthy bowel movements and supporting a balanced digestive system.

  2. Stronger Bones: Makhana contains calcium, contributing to bone health and density, strengthening bones and reducing the risk of osteoporosis.

  3. Managing Anxiety and Depression: Amino acids in makhana, like tryptophan, may aid in the production of serotonin (mood regulator). It potentially helps in managing anxiety and depression.

Makhanas are extremely calcium-rich, making it a good choice for babies. Makahna benefits for babies are the following.

  1. High in antioxidants, preventing babies from allergies and infections

  2. Essential for bone health and development 

  3. High fibre content prevents constipation 

Makhana is a great choice of food for those looking to lose weight. Makahna benefits in weight loss in the following ways.

  1. Low in calories and fat, makhana keeps a person full for longer, preventing overeating.

  2. Controls blood sugar and cholesterol levels.

  3. Helps fight free radicals (unpaired molecules) and oxidative stress (an imbalance between production and accumulation of oxygen-reactive species), preventing weight gain.

According to Ayurveda, makhana has many properties crucial to keeping a person fit and healthy. Some makhana benefits as per Ayurveda are:

  1. Balances the elements of the body

  2. Improves digestion 

  3. Good for bones 

  4. Aids in weight loss

As compared to fried ones, roasted makhana offers enhanced health advantages. These include:

  1. Aids in weight loss as they are low in cholesterol and fats 

  2. Improves digestion and eliminates constipation 

  3. A healthy snack option for people with high blood pressure and diabetes

There are many proven health benefits of eating makhana. These are:

  1. Improved skin and hair health

  2. Mental health support

  3. Good for bowel movements and digestion 

  4. Aids in weight management 

Makhanas are packed with nutrients and offer several advantages. These advantages include maintaining overall health and well-being. However, certain precautions must be taken into account. These include:

  1. Eat makhana in the right quantity.

  2. Drink sufficient water to maintain the body temperature, as excessive makhana consumption generates heat in the body.

  3. Do not deep fry makhanas.

References

All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.


  1. Amy Richter. 6 Impressive Benefits of Makhana (Lotus Seeds) [Internet]. Healthline. 2021. link
  2. Makhana Advantage | Makhana [Internet]. Mithila Makhana Agritech Pvt Ltd. [cited 2024 Jan 2].link
  3. Rathod R, Jain A, Giri P, Neve G. The Pharma Innovation Journal 2023; 12(6): 4432-4438 A comprehensive review on health benefits and nutritional aspects of Foxnut (Makhana) [Internet]. [cited 2024 Jan 2].link
  4. Reading Material for Foxnut (Makhana) Under PMFME Scheme National Institute of Food Technology Entrepreneurship and Management PMFME -Foxnut (Makhana) [Internet]. [cited 2024 Jan 2].link
  5. Liaquat M, Pasha I, Ahsin M, Salik A. Roasted fox nuts (Euryale Ferox L.) contain higher concentration of phenolics, flavonoids, minerals and antioxidants, and exhibit lower Glycemic Index (GI) in human subjects. Food Production, Processing and Nutrition. 2022 Jan 18;4(1).link

Updated on : 12 March 2024

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Kirti V

Kirti V

B.A. English | M.A. English ( Magadh University, Bihar)

3 Years Experience

With 3 years of full-time experience as an SEO content writer, she has honed her skills to deliver captivating and persuasive writing that leaves a lasting impact. She is always ready to learn new things and expand...View More

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