Mumbai | May 30: Imagine a seed packed with multiple benefits and various nutrients, satisfying your evening craving and balanced diet, sounds wonderful? Gone are the days when snacking meant reaching for greasy potato chips or sugary cookies.
Today, health-conscious individuals are seeking alternatives that are both delicious and nourishing. In this race, Fox Nuts, which is gaining popularity worldwide, stands as a testament to the needs and requirements. But have you wondered how these seeds are grown? Fox Nuts, also known as makhana (in India), are the seeds of the lotus plant that grow in stagnant water bodies, which are harvested and then puffed in fire to get those white and crunchy balls.
In use for hundreds of years, makhana serves as a traditional Indian snack that has been used for centuries in Indian households and medicine. Foxnuts are not only delicious and crunchy but also highly nutritious and beneficial for your health. Scientifically, these puffed seeds come from the Euryale ferox plant, which belongs to the water lily family. Makhana is gaining global popularity due to its unique taste, crunchy texture, and numerous health benefits.
Nutritional Value
Often termed a superfood, fox nuts are gluten-free and low in fat and calories, making them an ideal snack for weight management. They are also rich in protein, fibre, calcium, magnesium, potassium, phosphorus, iron, and antioxidants. According to PharmEasy, 100 grams of fox nuts provide around 347 calories of energy, 9.7 grams of protein, and 14.5 grams of fibre. They also contain 0.27% calcium, 0.28% phosphorus, and 0.006% iron. These minerals are essential for maintaining strong bones, teeth, blood, and muscles. Additionally, fox nuts are a good source of dietary fibre, which aids in digestion and helps maintain a healthy digestive system.
Health Benefits
· Digestive System: Fibre-rich foxnuts with astringent properties help regulate the digestive system and prevent constipation by maintaining bowel movement.
· Weight Management: This festive snack is now acting as a great alternative for evening snacking. Being low calorie with high nutritional value, makhana is replacing samosas and potato chips as evening snacks while maintaining calorie count.
· Immunity: Fox Nuts are rich in antioxidants, which fight against free radicals and protect the cells from oxidative damage. They also have anti-inflammatory and anti-microbial properties, which help to reduce inflammation and prevent infections.
· Heart Health: Low sodium and high potassium in fox nuts help in lowering blood pressure, cholesterol, and triglycerides and improve blood circulation, promoting heart health.
· Brain: Foxnuts improve brain function, as they enhance memory, concentration, and learning abilities. They also protect the brain from neurodegenerative diseases like Alzheimer’s and Parkinson’s.
· Anti-Inflammatory Properties: Makhana contains anti-inflammatory compounds that help in maintaining spleen, liver and kidney health.
· Skin and Hair Health: Foxnuts have anti-ageing effects, as they contain gallic acid, chlorogenic acid, and epicatechin, which prevent wrinkles, sagging, and pigmentation. They also promote collagen synthesis and improve skin elasticity. Fox Nuts also nourish the hair follicles and prevent hair loss and greying.
Moderation is the Key
While it’s evident that foxnuts have numerous benefits it’s important to know the amount and procedure for the consumption. Foxnuts are generally safe and well-tolerated by most people. However, limitation is the key, as excess consumption may lead to some side effects, such as:
· Bloating, gas, or abdominal discomfort, due to the high fibre content.
· Allergic reactions, such as itching, rashes, or swelling, in some people who are sensitive to foxnuts.
· Interference with blood thinners, such as warfarin, due to the high vitamin K content.
A general recommendation is to have a handful (about 30 grams) of fox nuts per day.
Right Procedure is Always Beneficial
Foxnuts are versatile and can be consumed in various ways, such as:
· The most common way to consume foxnuts is to roast them with salt, pepper, and spices and have them as a snack.
· Blending some makhanas into fine powder and enjoying it with hot milk can accelerate the level of calcium in your body.
· Making cheer, pudding, or porridge with milk, sugar, and dry fruits and having them as a dessert is not a bad option. However, limiting sugar or replacing it with a healthy option always helps.
· Grinding them into flour and making pancakes or cookies is always a desirable benefit.
Remember, foxnuts are versatile and can be consumed in various ways, it’s all up to you but infusing them with the unhealthy option can make a healthy food unhealthy. Hence, it’s important how to incorporate them into your diet.
