The hardest task for every mother is providing her children with nutritious snacks every time they are hungry in between meals. This post will explore Makhana and its benefits, a healthier variety of snacks (lotus seeds).
Makhana, or lotus seeds, are grown in Asian nations and are regarded as a superfood. Benefits of lotus seeds are many. It is a great source of several essential nutrients. Furthermore, makhana has protein content. It is rich in fibre, calcium, magnesium, iron, phosphorus, manganese, thiamine, and carbs. In addition, both raw and fried Makhana are high in vital amino acids. It also includes antioxidants like gallic acid, chlorogenic acid, and epicatechin, which assist to neutralize damaging free radicals and prevent oxidative stress.
Slightly roasted makhanas make a fantastic tea-time snack and a great tiffin alternative for youngsters. Makhanas are used to prepare foods such as kheer, curries, raita, and cutlets in India.
Also, check POPCORN OR LOTUS SEEDS HEALTH BENEFITS – THE BETTER SNACK FOR KIDS
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Makhana Nutritional Value:
Makhanas are high in protein and also fibre, which helps keep the digestive tract healthy. It also contains potassium, which aids with cholesterol balance and cardiovascular health. Fox nuts, despite their tiny size, are a nutritious powerhouse. Snacking on them may provide you with several health advantages like as clear skin, weight control, good heart health, hormonal balance, and so on.
Here is the nutritional value of makhana per 100g,
| Nutritional facts | Values per 100g |
| Calories | 347 kCal |
| Protein | 9.7g |
| Carbohydrates | 76.9g |
| Fibre | 14.5g |
| Fat | 0.1g |
| Calcium | 60mg |
| Iron | 1.4mg |
How much makhana to eat in a day?
Makhana can be consumed every day in little amounts about 1- 2 cups.
Roasted makhana benefits more rather than fried makhans.
MAKHANA/ LOTUS SEEDS BENEFITS FOR HEALTH :
1. Boost bone strength:
Calcium in makhana is essential for bone growth and strengthening, especially in growing children who want strong bones for the rest of their lives. Additionally, Makhana’s high calcium content aids in bone building in both children and adults.
Also check, Foods that help build strong bones?
2. Gluten-Free:
Because this superfood is gluten-free, those who are gluten sensitive or avoid gluten foods can enjoy it without fear of adverse effects.
Also, check Foods that can help with allergies?
3. Aids in Weight loss:
Packed with protein, this makhana snack is nutritious
for kids keeps you fuller for longer and helps you avoid overeating. Makhana is very low in calories, making it an excellent weight-loss meal. Furthermore, the fibre in it passes slowly through your digestive tract, keeping you feeling full for a long period.
Also, check Foods that can help with weight control?
4. Boost cognitive function:
Makhana has a high thiamine content, which aids in the maintenance of nerve function and contributes to the neurotransmission process.
Also, check Brain developments foods for kids?
5. Improves Digestion:
Makhana’s high fibre content promotes digestion and keeps bowel movements regular. Makhana’s antioxidant capabilities make it even better for digestion. It also aids in the avoidance of frequent and excessive urination. (How to fix gut health?)
6. Improve heart health:
Magnesium is abundant in makhana, and it has been shown to lower the risk of heart disease and increase the quality of blood and oxygen in the body. Makhana has a high potassium content and a low sodium content, which controls blood pressure.
Also, check How to keep the liver safe from fatty liver disease?
7. Good for skin:
Numerous amino acids included in makhana support skin suppleness and wellness. Additionally, it has antioxidant capabilities that work as an anti-ageing agent by scavenging free radicals. The natural flavonoid kaempferol, which is abundant in makhana, helps to prevent age-related symptoms including hair loss, greying of the hair, and wrinkle development. Therefore, it is beneficial for both adults and children.
Also, check Remedies and foods to avoid rashes in the skin?
Easy and Healthy Makhana Recipes
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