Lotus Seeds (Makhana) Benefits and How to Eat

Lotus seed, also called the makhana or fox nuts, is a nutritional food commonly used in Asia. The lotus seeds are not just abundant in nutrients; they possess immense health benefits. It is an excellent healthy snack option as they are low in calories and high in fiber and protein. It is essential to understand the lotus seeds benefits and its uses of lotus seeds to include them in our diet. Continue reading this article to know more about lotus seeds and its benefits.

Lotus Seeds Nutrition

What makes lotus seeds special? Equivocally, its nutritional profile, these seeds are low in calories and rich in essential nutrients. This property makes lotus seeds an excellent snack choice for health-conscious individuals because low calories and high nutrition are a rare combo. Here is the nutritional value of lotus seeds.

Lotus seeds are also rich in antioxidants, particularly flavonoids, which fight against the body’s free radicals and help preserve youthfulness.

(Makhana) Lotus Seeds Benefits for Health

Lotus seeds are a super nutritional food that offers numerous health benefits. Some of the most significant benefits of eating makhana are provided below:

Helps for Weight Management

Those on a diet know the real struggle of finding a snack item because we need nutrients from it, and at the same time, we also need to consider its caloric value. Finding food items with low calories and adequate nutritional content is challenging. Also, it needs to satisfy our food cravings. For them, lotus seed is a boon.

They’re low in calories and, on the other hand, rich in protein, fibre and other essential nutrients, which helps you feel full and satisfied for a more extended period. That means you’re less likely to overeat. So, including lotus seeds in your diet will be a good choice for your health.

Better Heart Health

Most of us have unhealthy food habits. Junk foods, overeating, irregular eating, etc. Most of us are prone to obesity because of this change in food habits. These unhealthy food habits put us at risk of heart disease. As a precaution, you can include lotus seeds in your diet.

Lotus seeds are rich in magnesium, a mineral that helps to keep your heart healthy by relaxing your blood vessels and improving blood flow. It also contains a good amount of potassium, which keeps our blood pressure levels healthy. So those who are looking for a healthy snack with various benefits can go for lotus seeds.

Helps with Proper Digestion

Indigestion, constipation, and other problems related to digestion are common now. The changes in our food habits are the reason for it. Many of us even throw out vegetables from our diets. In this situation, digestive problems are obvious. Do we have any remedies to overcome this? Incorporating lotus seeds into your diet can help you overcome these issues.

The benefits of eating Makhana (lotus seeds) are numerous, especially when it comes to digestive health. The high fiber content in lotus seeds makes them great for digestion. They help prevent digestive problems like constipation and promote regular bowel movements because of the high fiber content. Along with this, they have anti-inflammatory properties. So they help to soothe your digestive system.

Also read: Ayurvedic Treatments for Indigestion

Better Sleep

If you are struggling with sleeplessness, Lotus seeds may help you. They contain calming properties, which make our body relax and fall asleep. Lotus seeds are also used to reduce anxiety and stress. So, are you feeling low? Eating some lotus seeds may help you overcome the uneasiness in your mind.

Helps to Regulate Blood Sugar

Finding food items is most challenging if you have high blood sugar. Even small carelessness in your diet can lead to big holes in your blood sugar level. For them, lotus seed is a good choice. Lotus seeds have a low glycemic index (it helps to keep your blood sugar levels stable). This property makes them a good snack for people with diabetes or those who want to keep their blood sugar under control.

Better Bones

Low bone density is normal as you age. Even though it is normal, it can lead to severe problems. Your bones will lose their ability to tolerate impacts. If you have low bone density, your bones won’t even tolerate minor impacts.

So, including food items that help to strengthen our bones will be a good decision. Lotus seeds are a good source of calcium and magnesium, both of which are important for strong bones. Eating them regularly can help overcome bone-related problems, especially as you age.

Improves Cognitive Functions

Some studies show that taking lotus seeds improves cognitive functions. Lotus seeds are a rich thiamine source, which is crucial in enhancing cognitive functions. By consuming lotus seeds, the body produces acetylcholine, which helps in neurotransmission. This neurotransmission process is vital for maintaining healthy nerve function.

Lotus Seeds Benefits for Skin

Prevents Premature Ageing

Skin shows signs of premature aging, sagging, fine lines, and wrinkles. It has lost its youthfulness and firmness; am I describing your skin? If your answer is yes, then you need to include antioxidants in your diet.

Because your skin is damaged by free radicals, Lotus seeds are rich in antioxidants that help to neutralise free radicals. This saves our skin from signs of ageing. Antioxidants found in lotus seeds protect your skin from free radical damage, which helps to prevent signs of aging like wrinkles, fine lines, and age spots.

Hydration

Lotus seed provides hydration to the skin and leaves your skin moisturised and soft.

Enhances Skin Tone

Consuming Lotus Seeds regularly offers an even skin tone and a brighter complexion.

Lotus Seeds Benefits for Hair

• Prevents premature greying of hair: Lotus seeds, abundant in antioxidants, help to prevent grey hair.

• Provides Stronger Hair: Lotus seeds possess vitamins and proteins that help strengthen the hair follicles and prevent hair fall.

• Promotes hair growth: Lotus seeds increase blood circulation to the scalp; nutrients reach the hair follicles, promoting hair growth.

Lotus Seeds Benefits for Male

Considering men’s health, lotus seed promotes muscle growth and helps them to stay active throughout the day. Lotus seeds contain phosphorus and magnesium, which is important for bone health.

Lotus Seeds Benefits for Female

Lotus seeds are highly beneficial for women who suffer from anaemia. The presence of vitamins and minerals in lotus seeds helps in women’s reproductive health. Makhana also helps to maintain hormone balance in women and offers other benefits, such as enhancing female fertility and overall health.

How to Eat Lotus Seeds for Better Health

We can consume lotus seeds in multiple ways to experience their benefits and promote a healthier life. Some of the most common methods to include it in our diet are given below:

• As a snack: You can consume roasted lotus seed as a snack item.

• In Deserts: Another method to add lotus seeds to your diet is to add lotus seeds to your desserts. Like, we add cashew nuts or badam in the dessert.

• Soup: You can make soup using lotus seeds.

• Salads: You can include lotus seeds in salads.

• Lotus seed tea: It can be prepared by adding lotus seeds to the boiled water. Let this solution rest for 2 hours, and then the tea can be consumed after straining the seeds.

Side Effects of Lotus Seeds

Although lotus seeds offer numerous health benefits, they might cause side effects in some rare cases. Some of the few side effects of lotus seeds (Makhana) are given below:

• Consuming lotus seeds might cause allergic reactions in some people.
• People who have diabetes must be careful while consuming lotus seeds as it decreases their blood sugar level.
• Pregnant and breastfeeding women should avoid consuming lotus seeds as it might cause excess heat in the body.

These are the major lotus seeds benefits and different ways to include lotus seeds in your diet. Including lotus seeds can bring significant changes to your life. Lotus seeds are generally safe to use, but in some rare cases, they may cause some side effects. To avoid this, always do a patch test or consult a physician to confirm that lotus seed is okay for you.

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Frequently Asked Questions on Lotus Seeds