Zerodha’s Nikhil Kamath swears by Makhana. Weight loss to diabetes control, India’s superfood is now becoming global craze

Makhana, commonly known as fox nuts or lotus seeds, is a nutrient-rich seed harvested from the Euryale ferox plant. Widely cultivated across Asia, makhana has been used for centuries in traditional medicine to address various health issues. It also serves as a versatile ingredient in the culinary world, often roasted for a crunchy snack or added to curries, side dishes, and desserts.Zerodha co-founder Nikhil Kamath expressed enthusiasm for Makhana’s growing popularity, stating on X, “Maybe there is room here to build a really large brand, an Indian brand that sells to the world. Personally, I’m hooked on Makhana.”

Below is an in-depth look at six key health benefits of makhana and its numerous applications.

Abundance Of Essential Nutrients

Makhana is an excellent dietary choice, loaded with essential nutrients that contribute to a balanced and healthy lifestyle. A single serving provides a significant amount of carbohydrates and a wide range of micronutrients, including calcium, magnesium, phosphorus, and iron.

Calcium is particularly noteworthy for its role in maintaining bone strength, regulating blood pressure, and promoting overall health. The antioxidant properties of makhana further amplify its nutritional value. Antioxidants like gallic acid, chlorogenic acid, and epicatechin help neutralize free radicals, thereby reducing oxidative stress. These compounds play a vital role in combating chronic ailments such as heart disease, cancer, and type 2 diabetes. Furthermore, they can alleviate inflammation, benefiting conditions like rheumatoid arthritis, psoriasis, gout, and inflammatory bowel disease.

Potential To Regulate Blood Sugar Levels

Makhana shows promise in supporting blood sugar management, as indicated by several animal studies. For instance, one study demonstrated that diabetic rats given supplements containing makhana extract experienced improved blood sugar control and heightened antioxidant enzyme activity. Another study identified specific compounds in makhana seeds that positively influenced insulin and glucose levels in diabetic rats.However, it’s worth noting that these findings are based on concentrated extracts used in animal experiments. Further research is necessary to understand the potential benefits of consuming makhana in typical dietary amounts for human blood sugar regulation.

Aiding Weight Loss Efforts

Incorporating makhana into your diet is a smart way to enhance your intake of protein and fiber, two key nutrients linked to weight management. Protein helps curb hunger by reducing food cravings and regulating appetite, while fiber ensures prolonged satiation by slowing digestion.

Research has shown that diets rich in fiber can lead to decreased abdominal fat and improved weight loss. Although specific studies on makhana’s impact on weight loss are limited, its high protein and fiber content make it a valuable addition to a weight-loss-friendly diet.

Anti-Aging Properties

Makhana contains compounds with powerful anti-aging effects. It is rich in amino acids such as glutamine, cystine, arginine, and methionine, which are known for their ability to slow aging. For example, glutamine aids in the production of proline, an amino acid essential for collagen synthesis. Collagen helps maintain skin elasticity and hydration, contributing to a youthful appearance.

Methionine and arginine, on the other hand, support the production of creatine, a compound that has been linked to anti-aging effects in various studies. Additionally, the antioxidants in makhana combat skin damage and promote overall skin health, further enhancing its reputation as an anti-aging food.

Supporting Heart Health

While research in humans is limited, animal studies suggest that makhana may benefit heart health. For instance, studies on rats with nonalcoholic fatty liver disease showed that makhana extract significantly reduced cholesterol and triglyceride levels, which are major risk factors for heart disease.

Another study revealed that makhana extract protected the heart from damage by neutralizing free radicals. Although these findings are promising, further research is necessary to determine how makhana affects heart health in humans.

How To Eat Makhana?

Makhana is not only nutritious but also incredibly versatile. Its mild, neutral taste makes it suitable for a variety of dishes. Roasting is one of the most popular ways to enjoy makhana, with options to season it using spices like turmeric, chili powder, black pepper, or sea salt.

In Indian cuisine, roasted makhana is often used in traditional snacks like bhel puri or desserts like kheer, a creamy rice pudding. Its adaptability allows it to complement both savory and sweet recipes, making it an easy addition to your diet.

Conclusion

Makhana is a nutritional powerhouse that offers numerous health benefits, from enhancing bone health and reducing inflammation to supporting weight loss and promoting youthful skin. Whether enjoyed as a snack or incorporated into meals, it serves as a versatile ingredient that can elevate your diet while contributing to overall wellness. While its potential in managing blood sugar levels and heart health requires further research, its rich nutrient profile and culinary flexibility make it a valuable addition to any meal plan.

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