Health Benefits of Makhana :
There are around 9.7 grams of proteins and 14.5 grams of fibre in makhana. Makhanas are a very good source of calcium.
They also contain magnesium, potassium and phosphorus in a good amount. A few vitamins in less quantity are also present in makhana.
Magnesium is required for normal metabolism, it is involved in everything from muscle function, nerve function and even in the production of proteins. Makhana has ample amounts of carbs as well as other minerals like calcium and iron. Calcium is vital for healthy bones and teeth, while the iron is essential for healthy blood. Overall, fox nuts nutrition brings a lot to your diet especially if you are lacking in minerals and fibre.
1. Rich in nutrients
Makhana is an excellent source of several important nutrients and makes a great addition to a healthy, well-rounded diet.
It contains a good amount of carbs in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus .
Calcium, in particular, has been shown to support bone health, help reduce blood pressure, and decrease cholesterol levels .
Meanwhile, magnesium is necessary for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, and more.
2. High in antioxidants
Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress.
In particular, makhana contains specific antioxidants like gallic acid, chlorogenic acid, and epicatechin.
Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes .
Antioxidants can also reduce inflammation, which could be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease.
3. May help stabilize blood sugar levels
Some research suggests that makhana could help support better blood sugar management.
For example, one animal study showed that administering a supplement containing makhana extract to rats with diabetes helped improve blood sugar regulation and increased several antioxidant enzymes.
Another animal study found that a specific compound isolated from makhana seeds improved blood sugar and insulin levels in rats with diabetes.
Several other animal studies have observed similar findings, noting that makhana extract could enhance blood sugar management.
That said, keep in mind that these studies used highly concentrated amounts of makhana extract in animals.
Therefore, more research is needed to determine how makhana may affect blood sugar levels in humans when consumed in typical amounts.
4. May support weight loss
Adding makhana seeds to your diet is a great way to boost your intake of protein and fiber — two key nutrients that may benefit weight loss.
Protein, in particular, has been shown to reduce food cravings and help regulate your appetite.
Meanwhile, fiber moves slowly through your digestive tract to keep you feeling full during the day.
Some studies show that consuming a higher amount of fiber could be linked to reductions in belly fat, as well as increased weight loss .
Still, additional studies are needed to evaluate the effects of makhana specifically on weight loss.
5. May have anti-aging properties
Some studies suggest that certain compounds found in makhana could possess powerful anti-aging properties.
In fact, according to one review, makhana contains several amino acids that are known for their anti-aging properties, including glutamine, cystine, arginine, and methionine.
Glutamine, for instance, is used to produce proline, which is an amino acid found in collagen, a compound that supports skin hydration and elasticity.
Methionine and arginine are also involved in the production of creatine, another compound that has been shown to have anti-aging effects in several older studies.
Makhana is likewise a good source of antioxidants, which can help promote skin health and slow signs of aging .
6. May promote heart health
Although research in humans is lacking, some animal studies have found that makhana seeds may benefit heart health.
One animal study found that administering makhana extract to rats with nonalcoholic fatty liver disease for 4 weeks significantly reduced high cholesterol and triglyceride levels, both of which are common risk factors for heart disease.
Another animal study observed similar findings, noting that makhana extract improved cholesterol and triglyceride levels in rats with diabetes.
What’s more, one older animal study found that makhana extract protected the heart against injury and helped neutralize harmful free radicals .
However, more studies are needed to determine how makhana may affect heart health in humans when enjoyed as part of a healthy diet.
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