Discover the Health Benefits of Makhana: Why Foxnuts are a Nutritious Choice for Everyone!

Makhana, also known as prickly water lily seeds, popped lotus seeds, foxnut, or gorgon nut, is making a comeback as one of India’s cherished traditional snacks. Renowned for its health-boosting properties, Makhana’s nutritional benefits are now widely recognized by medical science and its popularity is spreading globally.

Makhana Nutrition Facts

Popped lotus seeds, commonly known as Makhana, are a nutritious snack with several health benefits. They are low in cholesterol, saturated fat, and sodium, making them a heart-healthy option. Makhana is an excellent source of manganese, potassium, magnesium, thiamin, protein, and phosphorus.

In terms of nutritional content, 100 grams of Makhana provides approximately 350 calories, with around 77 grams of carbohydrates, 9.7 grams of protein, and just 0.1 grams of fat. The remaining composition includes water, potassium, sodium, phosphorus, and calcium.

High in fiber, Makhana supports a healthy digestive system and helps maintain regular bowel movements. It aids in eliminating excess cholesterol from the body, thereby assisting in maintaining healthy cholesterol levels. The potassium content is beneficial for heart health, as it helps reduce the risk of heat stroke and hypertension by flushing out excess water and sodium. Additionally, Makhana can alleviate muscle contractions and cramps due to its potassium content.

The thiamine (Vitamin B1) in Makhana supports healthy cognitive functions by aiding in the generation of acetylcholine, a neurotransmitter essential for proper nerve function and communication.

Minerals	Value per 100g	% of RDA
Calcium (Ca)	60 mg	6%
Iron (Fe)	1.4 mg	6%
Magnesium (Mg)	67.2 mg	17%
Phosphorus (P)	200 mg	20%
Potassium (K)	500 mg	14%
Sodium (Na)	210 mg	8%

Minerals Summary

Research confirms that Makhana is rich in essential vitamins and minerals, including Vitamin B1, carotene, iodine, iron, and phosphorus, along with potassium and calcium.

While Makhana naturally contains minimal sodium, its nutritional profile can change significantly when processed with spices and salt. Always check the product label for added salt content to better understand its nutritional impact.

Note: RDA (Recommended Dietary Allowance) values are based on a 2000-calorie diet.

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