What is Makhana
Makhana dry fruit,which is counted among the most popular food items. It contains nutritious and various types of vitamins. It is a light dry fruit. It is usually found in Bihar and the eastern region of India.
- It is the seeds of lotus that grows in water.
- It is white and light.
- Its taste is crispy and it becomes even more delicious when roasted.
Why is Makhana called a superfood?
contains a mixture of many types of nutrients, especially because it is very beneficial for the body. Due to this benefit, nowadays it is placed in the category of super food. The special nutrients found in it are as follows.
- Low calories and rich protein content
- It contains a rich amount of antioxidants.
- Controls sugar patients and blood pressure.
Popularity of Makhana (for healthy snacking)
Nowadays people are becoming health conscious and are adopting a healthy lifestyle. Makhana is becoming a good option in this. You can use it as a low calorie snack to control your weight. It is safe for people of all age groups, including children and the elderly. It is easy to eat. You can eat it at home, office or while travelling.
Important nutritional values of Makhana
Makhana is a very light dry fruit but it has a lot of nutrients hidden in it. Which are extremely beneficial for health along with better taste.
Main nutrients found in it:-You get in every 100 grams of Makhana.
- About 347 calories
- 9.7 grams protein
- 0.1 grams fat very low
- 76.9 grams carbohydrates
- 14.5 grams fiber
- 60 mg calcium
- 1.4 mg iron
- 350 mg potassium
- 67 mg magnesium
What is its specialty
- It is cholesterol free and low fat
- Gluten free, hence easy to digest.
- High fiber, which keeps the stomach full for a long time.
- Rich in natural antioxidants
This dry fruit acts as a super food for vegetarian people.
Benefits of Makhana from a health point of view
1. Helpful in weight control:- For people who are more interested in physical activities, Makhana is considered a very good option. If you want to control your weight then it will be very good for you.
- It reduces cravings.
2. It is good for heart health:- The nutrients found in Makhana are good for heart health.
- It has low sodium, which keeps blood pressure under control.
- Good fats are beneficial for the heart.
- It balances your cholesterol.
3. Helpful in improving the digestive system:- It improves your digestive system. If a person has gas, constipation or acidity, then he must eat Makhana.
- It is rich in fiber.
- It digests the food eaten quickly.
4. Beneficial in controlling diabetes:- It contains a very low glycemic index.
- It prevents sudden increases in blood sugar.
- Diabetes patients can eat it comfortably.
5.Anti-aging properties:- Makhana has anti-aging properties. Which keeps the skin fresh and young. It fights free radicals. It makes the skin healthy and glowing. Slows down the pace of aging.
6.Helps in strengthening bones.
- Makhana is rich in calcium and magnesium which helps in strengthening bones. *It prevents a disease called osteoporosis.
- It is beneficial for the elderly.
Eat Makhana in easy and healthy ways
You can eat Makhana dry fruit in different ways. You can eat it as a healthy snack along with any dish. Or you can also take it as a sweet dessert. Here are some tasty and healthy ways for you.
1.Roasting Makhana (Roasted Makhana):- This is the most popular way. You can fry it in a pan without oil or with light oil. You can eat it by applying a little salt on top. You can also take it as a snack with tea or coffee.
2. Dry Fruit Mix:- You can eat it mixed with other dry fruits.
- Mix:- Almonds, cashews, raisins and makhana
- You can use it as an energy booster while travelling, in school or office.
- Full of high protein and healthy fats
3. Curry Makhana:- You can eat it by making makhana curry. It makes a delicious and nutritious vegetable.
- You can eat makhana by roasting it in ghee.
- Make gravy with tomatoes
- It is better for stuffing dishes
4. Kheer Makhana:- If you are fond of sweets then you can try it.
*In this you can add milk, a little sugar and roasted makhana.
*Cardamom, saffron and dry fruits for better taste.
*It is good for people of all age groups.
5. Makhana, Namkeen and Mixer:-
- Roasted Makhana + Roasted Peanuts + Gram Flour Sev
- Add salt and spices on top of it
- You can easily make it spicy at home.
Best time to eat Makhana
1. Morning time:- After breakfast Hunger is satiated. For Fox and Energy.
2. In the evening with tea:-
- As a snack with tea.
- To avoid junk food.
- To remove the tiredness of the whole day.
3.After workout:-
Makhana is rich in protein. The amount of carbs in it is beneficial for your muscles, recovery and energy. It is very light. Due to which it does not add weight to the stomach.
4. To satisfy mild hunger at night: –
- It satisfies your mild hunger.
- Makhana fills the stomach and gives peace.
- You get a comfortable sleep
Who should not eat Makhana
Makhana is very beneficial. We also call it super food. But some people have to be careful about some things before consuming it.
1. Those who have any kind of allergy: – There are no side effects of this, but some people may have allergies. If someone has itching, swelling or difficulty in breathing after eating Makhana, then contact the doctor immediately.
2. Those who have kidney related diseases. Makhana contains a high amount of potassium. If you have any kidney related problem and the doctor has given you any potassium related medicine.
3. Those who have been given a low protein diet. Makhana is considered a good source of protein. If you have been forbidden to take protein. Makhana dry fruit
Advice:- Before using any new food diet, you must consult your health advisor or doctor.
Conclusion
Makhana is an excellent super food. It is rich in taste as well as many nutrients. It is not only a light and tasty snack but is also full of many great health benefits. Some important things that you should remember
1.Makhana is rich in protein, fiber and antioxidants.
2.It is also beneficial for our heart, weight, skin, digestion and bones.
3.You can eat it anytime.
4.If someone has a health issue, eat it only after consulting a doctor.
If you are looking for a great snack that is healthy, tasty and portable, then Makhana is going to be great for you.
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Written by (Suraj Horo)health & wellness blogger at imhoro.com
