Phool Makhana: Benefits, Calories, Nutrition Facts, Snacks, & Recipes

Are you looking for a superfood that is a nutritional powerhouse? Your search ends with Phool Makhana, which is packed with amazing benefits along with a crunchy taste. Also called fox nuts, and lotus seeds, this health food has substituted popcorn and is a recipe favorite being used in raita, kheer, tea-time filler, as well as makhana curry.

Phool makhanas, with their neutral flavor, are wholesome snacks rich in nutrients and are perfect to satiate your mid-day cravings. In this article, we’ll walk through the long list of benefits of Phool Makhana including its calorie content, nutritional aspects, and experiment with some interesting recipes.

Phool Makhana and its Incredible Benefits

Phool Makhana is among the most beneficial and healthy snacking options. The antioxidant, spermatogenic, aphrodisiac, procreative, cardioprotective, antihyperglycemic, and antidiabetic properties have increased its popularity. Some of the key benefits of Phool makhana are as follows:

Enhances Digestion

Including makhana in your diet can offer substantial benefits for digestive health. Loaded with fiber, makhana plays a vital role in controlling bowel movements and warding off constipation. Regular intake of makhana can ensure a robust digestive system and lower the possibility of gastrointestinal disorders.

Moreover, the existence of tannins and flavonoids in makhana does wonders for comforting the digestive tract and relieving any uneasiness you may experience.

Helps to manage weight

Incorporating makhana into one’s diet can be a useful step for those seeking to manage their weight. Besides having fewer calories, makhana is also filled with protein and fiber, making it a wonderful choice for promoting fullness and avoiding excessive eating.

Containing craving suppressive properties, makhana acts as a versatile snack alternative for people who are conscious of their weight. Further, the minimum glycemic index of makhana aids in controlling blood sugar concentrations and providing a healthier option to processed snacks. The abundance of fiber in the diet also promotes a faster decrease in fat in the tummy area.

Keeps a healthy heart

Makhana includes phytonutrients such as gallic acid, epicatechin, chlorogenic acid, saponins, and alkaloids that can safeguard your body from various diseases. Multiple studies indicate that reduced magnesium levels can raise your risk of having a heart attack. Makhana carries a high magnesium content, which is a potent channel blocker that boosts blood flow and oxygen levels, reducing the risk of contracting heart disease. Consume a handful of makhana daily to fulfill the magnesium requirements of your body.

Further, the availability of flavonoids in makhana aids in stopping the oxidation of cholesterol, lowering the scope of plaque formation in arteries. Makhana has also been shown to lower triglyceride levels. These also help to neutralize the damaging free radicals, thus, protecting the heart against any disease or injury. The minimal content of sodium helps to control blood pressure, while reduced cholesterol and saturated fats stop artery blockages.

Fitter Bone Health

Makhanas are an excellent calcium source, which is an essential component of cartilage and bone. Due to their high calcium content, makhanas are suggested for patients afflicted with arthritis. So, makhanas restore the lost calcium in bones, making them healthier and stronger. It augments the development and upkeep of strong teeth and bones, successfully avoiding conditions like dental and osteoporosis issues.

Cures infertility

Fox nuts assist your body to remain hydrated and retain its water content. This helps to keep the body’s secretions wet. It raises both the quality and quantity of sperm. Acknowledged as an aphrodisiac, makhana may aid with premature ejaculation and enhance the quality of semen. Makhana is also held to be advantageous to the reproductive system and helps women undergoing infertility.

Prevent Inflammation

Flavonoids, which comprise secondary plant metabolites, can help human health by lowering inflammation and heart disease risk. These antioxidants fight free radicals and delay the aging process. Eating makhanas over time can assist in the revival of dead tissues and chronic inflammation treatment, besides avoiding aging signs like fine lines, wrinkles, and premature graying of the hair. Due to their flavonoid content, makhanas can offer health benefits like anti-bacterial properties. The existence of alkaloids and flavonoids in makhana promotes its ability to fight inflammation.

Boosts brain health

Makhana is an abundant source of vital nutrients, like phosphorous and magnesium that play a vital part in maintaining active brain health. These nutrients are recognized to uphold the activity of neurotransmitters and improve cognitive function and memory.

Further, makhana carries thiamine (vitamin B1), which aids in the generation of acetylcholine, a vital neurotransmitter for learning and memory. Incorporating makhana into your diet has the ability to improve concentration, focus, and general brain health. 

Assists in body detoxification

Makhana is recognized for its detoxifying features, which aid in ridding the body of dangerous toxins. The fiber-enriched seeds promote normal bowel movements and eliminates waste products from your body.

Further, makhana is diuretic in nature as it elevates urine production and aids in toxin elimination using the urinary system. Incorporating makhana into your diet can successfully support your body’s normal detoxification processes. They also lead to the optimal working of the spleen, assisting in the recycling of red blood cells. This results in a healthy immune system and toxin removal.

Gluten-free Option

People who are allergic to wheat can consume makhana as a gluten-free option as it is abundant in carbohydrate and protein content.

Enhances immune system

Loaded with antioxidants, makhana takes center stage in delivering critical advantages to the immune system by counterbalancing harmful free radicals and restricting potential damage targeted towards the cells. Further, this notable food source flaunts a prominent concentration of vitamin C that serves to amplify immunity levels in individuals who take it frequently.

Makhana for improved sexual health

For a considerable time, Makhana has been appreciated as an aphrodisiac with supposed properties that boost one’s sexual wellness.

The seeds carry crucial minerals such as magnesium and zinc, which play a key role in supporting reproductive health and advancing hormone production. Incorporating makhana into your diet may contribute to better sexual vitality, elevated libido levels, and improved general reproductive health.

A rich source of antioxidants

Makhana includes antioxidants, like quercetin and kaempferol, which play a major role in combating oxidative stress and protecting cells from damage. These antioxidants offer protection against injurious free radicals, which are believed to hasten the aging process and cause chronic ailments.

By frequently eating makhana, individuals can enhance skin texture, reinforce cognitive function, and promote an improved sense of wellness. Makhana contains different amino acids like glutamine, methionine, arginine, and cysteine, which are recognized for their anti-aging features. Filled with antioxidants, makhana provides suppleness and moisture to your skin. Creatine, formulated from arginine and methionine, has been shown in some studies to possess anti-aging properties. Due to its anti-aging features, combining makhana into any wellness or anti-aging routine can be hugely beneficial.

May Stabilize Blood Sugar Levels

Studies suggest that makhana may help in blood sugar regulation with a low glycemic index. For instance, an animal study discovered that administering rats a diabetes supplement carrying makhana extract enhanced blood sugar regulation and elevated the activity of different antioxidant enzymes. In a separate animal study, a particular compound isolated from makhana seeds was shown to boost blood sugar and insulin levels in diabetic rats. Various other animal studies have discovered similar results, suggesting that makhana extract may promote blood sugar control. Nevertheless, bear in mind that this research on animals utilized highly concentrated quantities of makhana extract. Consequently, more research is needed to ascertain how makhana may impact blood sugar concentrations in humans when taken in normal amounts.

The gradual discharge of carbohydrates from makhana within the bloodstream assures that blood glucose stays at a steady level without undergoing sudden fluctuations. Incorporating makhana into your diet as a healthy snack option helps you to regulate diabetes and reduce its related complications successfully.

Boosts Kidney Health

Makhanas are abundant in astringent properties (tightening and shrinking of tissues), and can assist in avoiding kidney problems. A minimal sodium diet regulates blood pressure, and reduces stress, all of which foster improved kidney health. Makhana can also help your body cope with issues like failure to control urine, frequent urination, and kidney failure.

Foxnuts also help cleanse and detoxify the spleen. They also aid in managing the blood flow and controlling frequent urination, thus, reducing stress on the kidneys.

Calories in Phool Makhana

100 grams of makhana provide nearly 347 calories of energy. There are almost 14.5 grams of fiber and 9.7 grams of protein in makhana. Makhanas are an excellent source of calcium. They also carry potassium, magnesium, and phosphorus in substantial amounts. 

Phool Makhana – Nutritional Facts

Makhana is among the most nourishing food products that are relevant for daily snacking. 100 grams of lotus seeds, also called Phool Makhana, offer nearly:

Calories: 347 kcal

Fat: 1.9 g

Sodium: 15 mg

Carbohydrates: 63.5 g

Sugar: 1.3 g

Magnesium: 118 mg

Protein: 9.7 g

Calcium: 21 mg

Zinc: 1.2 mg

Fiber: 14.5 g

Potassium: 350 mg

Iron: 1.4 mg

Phosphorus: 225 mg

Phool Makhana Snacks

Makhana (lotus seeds, fox nuts, or phool makhana) are a reliable source of protein and fiber, and also carry magnesium, potassium, and phosphorus. Roasted makhanas form a wholesome snack to offer with afternoon tea are also a superb alternative for a kid’s lunchbox. It possesses a low glycemic index, therefore, it’s excellent for diabetic individuals. It can also be consumed during fasts (vrat).

Roasted Makhana

Cooking time: 15 minutes

Preparation time: 2 minutes

Serves: 4 servings

Ingredients:

2 cups Makhana (phool makhana/ lotus seeds/fox nuts)

¼ teaspoon turmeric powder

2 teaspoons Ghee

½ teaspoon Chaat Masala

½ teaspoon Red Chilli Powder

Salt, to taste

Directions:

Step 1:

Keep the entire ingredients ready.

Step 2:

Heat one teaspoon of ghee in a kadai or a weighty based pan over a reduced flame.

Step 3:

Include two cups of makhana.

Roast them till they become crisp, stir within to stop them from burning. It will take nearly 12-15 minutes over minimal flame.

Step 4:

To verify makhanas are roasted or not, pick one makhana and squeeze it; it splits easily, which implies it is roasted ideally. If it remains soft as you squeeze it, further roasting is required.

Step 5:

Switch off the flame when makhanas get roasted. Include 1 teaspoon ghee, ½ teaspoon chaat masala, ½ teaspoon red chilli powder, ¼ teaspoon turmeric powder, and salt. Don’t omit ghee in this stage, as it is required to cover the makhana uniformly with masala.

Step 6:

Blend well till the entire makhanas are covered uniformly with masala. Allow them to cool down to room temperature and gather in an airtight container. Your roasted makhanas are done.

Phool Makhana Recipes

1. Makhana Tikki

Makhanas taste awesome with anything and are an ideal recipe to offer your guests. It imparts an exciting twist to the conventional aloo tikki and is considerably healthier.

Ingredients:

Fox nuts – one cup

Roasted peanuts – two tablespoons generally crushed

Medium potatoes – two mashed and cooked

Green peppers – two, finely chopped

Fennel seed powder – one teaspoon

Chaat Masala – one teaspoon

Coriander leaves – fistful, finely chopped

Garam Masala Powder – one teaspoon

Salt to taste

Cooking oil – two to three tablespoons

Procedure:

Dry scorch foxnuts in ghee till they become crisp. Grind them grainily.

Place the mashed potatoes, grainily ground makhanas, and the remainder of the ingredients in a bowl.

Combine well. Modify the spices and salt to your taste.

Form oval or round patties. Pan fry in a non-stick pan or cook in an oven, till both sides become golden brown.

Serve with pudina chutney or ketchup.

2. Dry Sweet Makhana

Ingredients:

Makhana – three cups

Grated coconut – three tablespoons

Desi ghee – one tablespoon

Cardamom – four to five

Jaggery – three tablespoons

Method

Add ghee in a hot kadai.

Heat the makhanas till they get crisp.

Set aside the makhana.

Add jaggery and coconut to the same pan

Roast them until the jaggery melts.

Sprinkle cardamom powder.

Next, add Makhana.

Combine the whole of them nicely until the makhana becomes well covered with the jaggery.

3. Matar Makhana Curry

Ingredients:

Peas – ½ cup

Tomato Puree – one cup.

Coriander powder – one teaspoon

Onion – one

Makhana – one cup

Red Chilli Powder – one teaspoon

Cumin Seeds – ½ teaspoon

Turmeric Powder -1/2 teaspoon

Salt to taste

Garam Masala Powder – one teaspoon

Coriander leaves for garnish.

Oil – two tablespoon

For Paste

Garlic – five.

Poppy Seeds – one teaspoon.

Onion – one.

Oil – one teaspoon.

Ginger – one inch.

Cashew nuts – five.

Method

Warm the pan and pour oil.

Include onions and fry until they get translucent.

Add garlic, chopped ginger, and sauté nicely.

Add cashews and poppy seeds and sauté nicely.

Turn the flame off and allow it to cool.

Crush the mix and form a fine paste.

Dry roast the makhana and set it aside.

Pour oil into the pan and include cumin seeds in it.

After the seeds sputter, add finely diced onions and sauté.

Add the tomato puree and ground paste.

Combine it nicely and shut the lid for ten minutes.

Add makhana and boiled peas.

Add the entire salt and dried spices. Combine well.

Garnish with coriander leaves and serve hot. It goes splendidly with hot phulkas.

Bottom Line

Phool Makhana is a versatile and nutritious food that can be consumed in multiple ways. It forms a healthy snack alternative due to its minimal calorie and fat content, while delivering a substantial amount of fiber, protein, and vital nutrients. The antioxidant features of Phool Makhana partake in its potential health advantages, and its rich fiber content can promote digestive health.

Nonetheless, it is essential to take Phool Makhana in moderation by way of a balanced diet. If you possess specific health conditions or concerns, it is recommended to discuss them with a healthcare expert or a certified dietitian for individual guidance. In general, including Phool Makhana in your diet can be an enjoyable and nutritious option. It is an extremely healthy snack with the proper amount of neutrality to supplement a host of dishes. Incorporate this rare superfood for a wholesome lifestyle.