Ashu’s Curiosity
Hi guys! I am Ashu & back again with a new curiosity.
When I visited my aunt last time, she prepared a dish that was new to me. I had never eaten such a delicious Indian Dessert. Later, she told me that it was Makhana Kheer.
It is not the first time that I have eaten makhana, but mostly, I prefer eating raw makhana.
However, my aunt told me to switch from raw makhana to roasted makhana in desi ghee or other healthy oils.
There is no doubt that desi ghee also contains multiple health benefits. Then also, I need to know more about the roasted makhana benefits before I can make any final decision.
Know Ur Diet is the only platform where I can find the answer to my curiosity. Let us discuss what I found on it:
What is Makhana or Foxnuts?
Makhana or foxnuts are edible seeds from the Euryale ferox plant also called water lily. This particular plant is primarily cultivated in the South-East & South Asia region. In Western countries, it is also known as Foxnuts.
Countries like India, China & Japan are the major producers of Makhana. In these countries, Makhana is considered a replacement for popcorn.
As per Archaeological studies, humans are consuming the Euryale ferox plant & its seeds from the Neolithic age. In traditional Asian medicines, Makhana or foxnuts are used to prepare medicine for certain diseases.
Interesting fact about Makhana or Foxnuts
You might be surprised to know that, Bihar, a north Indian state contributes to 90% of the world’s Makhana production. This makes it the Makhana bowl of the world.
For this reason, the Central Government of India has announced the establishment of the Makhana Board in the Bihar state with an allocated fund of 1 billion INR in the latest Union Budget of 2025.
Makhana Nutrition Value
| Nutrients | Quantity |
|---|---|
| Energy (Calories) | 350 kcal |
| Carbohydrates | 76.9 g |
| Protein | 9.7 g |
| Fiber | 14.5 g |
| Calcium | 60 mg |
| Iron | 1.4 mg |
| Magnesium | 67.2 mg |
| Potassium | 350 mg |
Source: Modern Diagnostic & Research Centre
10 Roasted Makhana Benefits for Female & Male
Due to the presence of multiple essential nutrients, Roasted makhana can provide several health benefits if you consume it in a recommended quantity:
Rich in Antioxidants
One of the primary advantages of eating makhana is that it contains antioxidants & bioactive compounds responsible for neutralising free radicals.
Some major antioxidants in Makhana are gallic acid & epicatechin. Both can play a vital role in protecting your body cells from damage. Epicatechin is also helpful in preventing type-2 diabetes, cancer & even muscle degeneration.
Boosts Energy
Due to its high calorific value, consuming a cup of Makhana as a snack boosts energy. It can provide sufficient energy to concentrate on your daily tasks without fatigue. In Indian traditions, Makhana is also considered a great fasting option because it can supply you with needed energy throughout the day.
Moreover, when you take roasted makhana in desi ghee, then you are also adding the calorie value of desi ghee to it. Roasted Makhana is tastier & suits better for snacking.
Good Source of Protein
Makhana is a food that can provide you with the required quantity of protein. This is especially, good news for vegetarians who cannot rely on animal foods for protein. Protein is needed for muscle development & muscle recovery.
Eating 100 grams of Roasted makhana can provide 10 grams of protein which is 10-20% of your daily protein requirement. If you are a person who is a regular gym-goer then, makhana can be part of your post-workout meal plan.
Aids Digestion
Healthy digestion means a healthy life & to achieve it you can rely on roasted makhana. This is because it contains a lot of dietary fibers. High fiber is helpful in the smooth movement of stole in the gut area avoiding constipation & Indigestion.
Not only that, Makhana being a fiber-rich food can play a crucial role in the growth & development of gut bacteria in the intestine. This supports better absorption of nutrients in the blood vessels.
Regulates Blood Sugar
Another advantages of eating Makhana is that it can be consumed by those who are suffering from type-2 diabetes. This is because makhana is low in glycemic index & high in dietary fibers.
Moreover, makhana is a source of glucose but the speed of release of that glucose in the bloodstream remains slow. This prevents any sudden spike of sugar in the bloodstream. This helps to reduce the risk of type-2 Diabetes.
Strengthens Bone
You might be surprised but foxnuts or roasted makhana can strengthen your bones. This is evident from the nutritional content of Makhana which carries calcium & potassium. These nutrients are responsible for faster recovery of bone fracture & to prevent any bone-related disease.
Some studies have proved that roasted makhana supports building bone density & strength. Due to this, you can say that makhana is effective against bone diseases like Arthritis & Osteoporosis.
Have Anti-Aging Effects
Due to its anti-inflammatory properties & antioxidants, makhana is also effective in slowing the ageing process. Amino acids in it help in maintaining the elasticity & smoothness of the skin. This can prevent wrinkles & fine lines from visibility on the face.
Bioactive compounds in makhana like glutamine can promote the production of collagen. This particular protein plays a vital role in skin care because it is a primary building block of skin cells. Not only that collagen is required to prevent damaging of hair follicles.
Heart Friendly
In recent years, we have observed a constant spike in heart-related diseases. An unhealthy lifestyle & meals high in bad cholesterol are the primary reasons for it. Makhana improves cholesterol levels by increasing the good cholesterols (HDL) in the blood.
Moreover, the antioxidant properties of makhana protect heart tissues from the damage of free radicals. This could significantly reduce the chances of cardiovascular diseases. Magnesium in makhana is also helpful in maintaining the healthy rhythm of the heart.
Enhances Male Fertility
Dietitians & doctors have been suggesting makhana to be included in diet plans for enhancing male fertility. Its aphrodisiac properties make it effective in increasing sperm production in males.
There are studies that have claimed that regular consumption of makhana is helpful in preventing premature ejaculation in males. This is one of the major advantages of eating makhana, especially for men.
Support Mental Well-being
If you are a person who is concerned by the increasing stress & mental disorders then, you should add roasted makhana to your diet. This is because of the presence of thiamine in the makhana which is effective in aiding cognitive functioning.
Not only that, research has proved that people who consume makhana regularly are capable of maintaining stress & anxiety, both of which are responsible for causing depression.
Read more: 10 Health Benefits of Sesame Seeds (Til) for Male & Female
How Roasted Makhana can help Weight Loss?
If you are a person who is searching for foods that can assist you in weight loss, then there is good news for you. Makhana is a food rich in nutrients like protein & dietary fibers. Both of these nutrients can play vital roles in your weight loss journey.
Dietary fibers allow a longer period of satiation that can help you to avoid sudden hunger prangs. Not only this, protein is also helpful in boosting your metabolism for faster burning of calories. This accelerates your weight loss process.
Is Makhana good for Pregnant Women?
The answer to this question is debatable. No doubt eating makhana during pregnancy provides the going-to-be-mother with essential nutrients. It also assists pregnant women to manage weight throughout the pregnancy period.
But at the same time, pregnant women should consume makhana only after consulting with a doctor. This is because of the warm nature of them. Some studies have claimed that overeating of makhana can negatively impact breastfeeding women.
Side effects of Makhana
Makhana is a great source of nutrients & antioxidants. However, over-consumption of fox nuts can lead to various health risks. Let us discuss some of these side effects:
Allergic Reactions
Overconsumption of makhana can worsen allergic symptoms like skin rashes, redness, difficulty in breathing & nausea. If you feel uncomfortable after eating makhana then you should consult a doctor regarding it.
Digestive Issues
Makhana is a great food for alleviating digestion issues. But at the same time, you must remember that over-consumption of the same fox nuts can aggravate gut-related problems like constipation & bloating.
Kidney issues
The high content of potassium in makhana can affect those who are already suffering from kidney-related issues. This can lead to potassium imbalance in the blood causing heart attack & other cardiovascular diseases.
Conclusion
Guys, in the end, we conclude that there are several roasted makhana benefits for adding to your diet. Makhana is also known as fox nuts in the western countries but most of its production is located in South Asian & South East Asian countries.
Makhana nutrition includes nutrients like calcium, potassium, magnesium & even iron. It is also rich in protein & dietary fibers. But at the same time, you need to be cautious about the side effects of makhana that can put your health at risk.
