Makhanas: The Heart-Healthy, Diabetes-Friendly Secret You Need to Know
Convenient to consume and simple to prepare, makhanas can serve as your preferred snack for satisfying sudden hunger. Furthermore, they are a rich source of valuable nutrients.
When compiling a roster of fasting-appropriate foods for the Janmashtami observance, Makhana, also known as fox nuts, stands as a healthful option for delivering essential nutrition and energy support. While Makhana might not have garnered the same attention as almonds, walnuts, or trail mix, its nutritional value is just as noteworthy. Brimming with protein, fiber, and substantial quantities of magnesium, potassium, phosphorus, calcium, and iron, Makhana can rival any superfood in terms of benefits.
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Rapid to consume and simple to make, all that’s required is roasting a handful to enjoy while on the move. Additionally, numerous individuals craft makhana kheer during fasting, as it’s both nourishing and supplies essential nutrients to sustain the body. Furthermore, Makhana, also referred to as fox nuts, holds benefits for skin health and contributes to improved digestion.
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If you have a diabetic guest at your residence, offering them a plate of roasted makhana is a wise choice. It not only aids in managing blood sugar levels but also imparts a sense of fullness, ensuring prolonged satisfaction.
“Makhana, a historically favored snack, boasts an array of health advantages. Rich in protein and fiber while being low in fat, makhanas provide approximately 347 calories per 100 grams. They stand as a notable source of calcium and also encompass commendable quantities of magnesium, potassium, and phosphorus,” affirms Geetika Bajaj, a Nutritionist and Lifestyle Management Consultant.
Geetika highlights 10 advantages of makhana:
- Skin Benefits Makhana, or fox nuts, boasts an abundance of antioxidants, making them particularly effective in combating the signs of aging. Regular consumption of fox nuts contributes to a youthful appearance and imparts a radiant glow to the skin.
- Rich in Fiber Adequate fiber is essential for optimal digestion. Makhana’s high fiber content facilitates proper functioning of the digestive system. If you experience digestive concerns like constipation or hard stools, incorporating fox nuts into your diet can be beneficial.
- Heart Health The presence of phytonutrients like alkaloids, saponins, and gallic acid in makhana contributes to its heart-protective properties. Enriched with magnesium, fox nuts enhance blood flow and oxygen levels, consequently reducing the risk of heart disease.
- Potential Kidney Benefits Makhana possesses inherent astringent properties that play a role in kidney health maintenance. With its anti-inflammatory and antioxidant attributes, fox nuts aid in diminishing inflammation and mitigating the impacts of oxidative stress, potentially promoting kidney wellness.
- Nervous System Support Makhana is abundant in thiamine, which aids cognitive functioning. Thiamine promotes the production of acetylcholine, a neurotransmitter crucial for efficient neurotransmission. This process contributes to the smooth operation of the nervous system.
- Low Glycemic Index Fox nuts possess a low glycemic index, resulting in a gradual release of glucose into the bloodstream. This gradual release promotes prolonged satiety, keeping you feeling full for an extended period.
- Gluten-Free Option Fox nuts serve as an excellent in-between meal snack. With their low sodium, cholesterol, and fat content, coupled with high protein and carbohydrate levels, they stand as a gluten-free option suitable for individuals with gluten allergies.
- Fertility Enhancement Notably beneficial for women dealing with infertility issues, fox nuts can aid in addressing concerns such as premature ejaculation, improving semen quality, and providing support for women facing infertility challenges.
- Detoxification Support Makhana serves as an effective detoxifying agent, facilitating the elimination of toxins from the body.
- Potential Blood Sugar Regulation Fox nuts might contribute to blood sugar level management due to their low glycemic index. Their gradual digestion and absorption into the body prevent rapid spikes in blood sugar levels.
