Makhana, also called fox nuts or lotus seeds, is gaining global recognition as a superfood. Traditionally used in Ayurveda and Asian cuisines, it’s now backed by modern research for its nutritional and medicinal benefits.
At Sunfarm Organics, we bring you premium-quality Makhana sourced from the fertile lands of Bihar, processed with advanced hygiene standards, and packed to retain freshness. Here’s a deep dive into the 10 scientifically supported health benefits of eating Makhana daily.
Nutritional Profile of Makhana (Per 100g, roasted)
- Calories: ~347 kcal
- Protein: ~9.7 g
- Carbohydrates: ~76.9 g
- Dietary Fiber: ~7.6 g
- Fat: ~0.1–0.5 g
- Calcium: ~60 mg
- Phosphorus: ~350 mg
- Iron: ~1.4 mg
- Magnesium: ~210 mg
(Source: USDA & ResearchGate Study)
1. Rich Source of Protein & Fiber
Protein helps build muscles and repair tissues, while fiber supports digestion. Regular consumption improves satiety, making Makhana an excellent midday snack for health-conscious people.
📊 Study: According to Journal of Food Science and Technology, lotus seeds contain balanced amino acids that are easily digestible.
2. Supports Weight Loss
Makhana is low in calories and fat compared to chips or fried snacks. The fiber content keeps you full longer, reducing overeating.
📊 Study: A National Center for Biotechnology Information (NCBI) review shows that low-GI, high-fiber foods like Makhana help in weight management.
3. Good for Heart Health
Magnesium in Makhana helps regulate heartbeat and blood pressure. Antioxidants prevent oxidative stress that can damage heart tissues.
📊 Data: One serving (~30g) provides ~63 mg magnesium, covering 15% of daily needs.
📚 Reference: American Heart Association highlights magnesium’s role in maintaining cardiovascular health.
4. Controls Blood Sugar Levels
Makhana has a low glycemic index (~25–30), making it ideal for diabetics. It slows glucose absorption, preventing sudden spikes.
📚 Reference: A study published in NCBI confirms that lotus seed extract reduces hyperglycemia and improves insulin sensitivity.
5. Strengthens Bones
With a rich mix of calcium, phosphorus, and magnesium, Makhana improves bone density and reduces the risk of osteoporosis.
📊 Data: 100g Makhana = ~60 mg calcium (similar to half a glass of milk).
6. Anti-Aging Properties
The antioxidants flavonoids, alkaloids, and kaempferol in Makhana fight free radicals, slowing down cell damage and aging.
📚 Reference: Journal of Medicinal Food states lotus seed polyphenols have strong anti-aging effects.
7. Enhances Kidney Health
Makhana acts as a natural detoxifier. Its astringent properties help in flushing toxins and maintaining kidney function.
📚 Reference: Traditional Ayurveda prescribes fox nuts for kidney disorders and urinary issues (Charaka Samhita).
8. Improves Fertility & Reproductive Health
Makhana is considered a natural aphrodisiac. Nutrients like zinc and protein improve sperm quality in men and support hormonal balance in women.
📚 Reference: A study on reproductive health shows lotus seeds support endocrine functions.
9. Stress Relief & Better Sleep
Makhana contains isoquinoline alkaloids, which have calming effects on the nervous system, improving sleep quality.
📚 Reference: NCBI confirms lotus seed alkaloids reduce anxiety and stress.
10. Strengthens Immunity
Rich in iron, zinc, and antioxidants, Makhana boosts white blood cell production and helps the body fight infections.
📚 Reference: Nutrients Journal explains how zinc and iron-rich foods strengthen immunity.
How to Add Makhana to Your Diet
- Roast with ghee & spices → Healthy tea-time snack
- Add to curries → For thickness & crunch
- Blend into smoothies → For protein boost
- Use in desserts like kheer or ladoo → Nutritious twist
Final Thoughts
Makhana is not just another snack—it’s a superfood backed by science and tradition. Eating it daily can improve heart health, control blood sugar, boost immunity, and even slow aging.
At Sunfarm Organics, we ensure every pack of Makhana is farm-fresh, hygienically processed, and nutrient-rich, so you can enjoy all these health benefits with confidence.