Makhana: The superfood you’re missing Unlock Its Health Benefits.

What if I tell you this superfood prevents the development of heart disease, type 2 diabetes, and cancer as well? Yes, I am talking about the prickly water lily, widely known as Makhana, fox nut, or Gorgon plant. According to ResearchGate, this food can prevent these diseases.

Makhana is primarily found in Asia and Southern Asian regions like India, China, Japan, etc. Some scientists call it the “Black Diamond” and “Black Gems of Wetland” because of its black outer seed coat. People have used it since ancient times. Researchers estimated the first use of these seeds to be 790,000 years ago. Ayurveda and Traditional Chinese Medicine widely use these seeds for medicinal purposes.

One interesting thing is that the Indian state of Bihar produces almost 90% of the world’s Makhana. In the 18th century, the first Makhana was cultivated in Bihar.

What is Makhana (Prickly Water Lily)?

Makhana is the seed of a prickly water lily plant that thrives in ponds and wetlands, specifically found in Bihar, India. Farmers harvest it from a pond, clean it, and dry it in the sun. Finally, they roast it and serve it as a snack. People also use it in various culinary dishes. The fox nuts are used in various dishes, whether in curries or in sweet kheer (a traditional Indian sweet dish). Ayurveda has long used them for their tremendous medicinal properties.

Nutritional Value of Makhana: A Powerhouse of Nutrition

Makhana is a highly nutritious and healthy snack. It is ideal for those who want to lose weight, as it is a low-calorie snack option. Additionally, this superfood is a good source of protein. If we take 100 gm of fox nuts, we’ll get:

• • Protein: 9.7 gm

• • Calories: 347

• • Fiber: 14.5 gm

• • Iron: 1.5 mg

• • Magnesium: 67 mg

• • Fat: 0.1 gm

• • Calcium: 60 mg

• • Carbohydrates: 76.9 gm

Health Benefits of Makhana (Prickly Water Lily): Why Should You Add It to Your Diet?

Makhana is not only a tasty snack but it gives multiple health benefits. Let’s talk about the benefits of prickly water lily (Makhana).

• • Benefits for Heart Health: 

Makhana is high in potassium and low in sodium, which helps regulate blood pressure. Its anti-inflammatory properties also keep our hearts risk-free by reducing arterial blockages and lowering cholesterol levels. Per 100 gm, Makhana contains 67 mg of magnesium, which helps improve blood circulation and keeps our hearts disease-free.

• • Good for Bone Health: 

Being a good source of calcium, Makhana is beneficial for bone health, helping to prevent osteoporosis and making our bones healthy and strong. It plays a crucial role in maintaining bone health, especially for elderly people.

• • Improves Immune System: 

Makhana contains several minerals like zinc and magnesium that play a crucial role in boosting the immune system. Nutrients present in Makhana enhance the defense mechanisms in our body that help prevent illnesses and aid in quicker recovery.

• • Anti-Aging Properties: 

If you want to look younger, you should add Makhana (prickly water lily) to your diet. Its antioxidants, such as flavonoids and phenolic compounds, fight free radicals that are responsible for cell damage and aging.

• • Weight Management or Weight Loss:

 Being low in calories and high in protein, Makhana provides a feeling of fullness that reduces unnecessary snacking, helping in weight loss. It is high in fiber, improving digestive health and metabolism, which is important for healthy weight management.

Different Ways to Eat Makhana (Fox Nut)

Makhana can be consumed in different ways depending on your preference.

As a Snack (Roasted Makhana): 

First, roast Makhana by adding ghee or oil, and simply sprinkle salt, pepper, and a drizzle of olive oil on dry Makhana for a healthy snack that is nutritious and easy to make.

Makhana Chaat:

You can make Makhana chaat by adding boiled potatoes, mint chutney, chopped onions, and chaat spices. This is a good option for those who want to consume a low-fat diet.

Makhana Gravy (Curry): 

This delicious and nutritious recipe goes well with rice and Indian roti or naan. The process is simple: you need ingredients like ginger-garlic paste, cashew paste, cream, spices (cumin, coriander powder, hot spice mixture), tomatoes, onions, and ghee or oil. First, make the gravy by adding oil to the cooking pan, then add ingredients like onions, ginger-garlic paste, cashew paste, and spices. After cooking the spices, add dry Makhana so it can absorb the gravy.

Makhana Raita: 

This dish provides a high amount of calcium and antioxidants. You can make this healthy dish by adding yogurt, cumin powder, black salt, and fresh coriander leaves to roasted Makhana.

Makhana Dishes for Fasting During Navratri

In Navratri, people avoid ginger, garlic, and onions in India. Without these ingredients, you can make wonderful, healthy dishes that can be consumed during Navratri.

Makhana Kheer:

This is one of the best, healthy, and easy-to-make sweet dishes for Navratri.
Ingredients: Makhana, milk, sendha salt, sugar or jaggery, cardamom powder, saffron, and chopped almonds or pistachios.
The cooking process is simple: first roast Makhana in ghee, add milk, and cook. After that, add sendha salt, cardamom powder, sugar or jaggery, chopped almonds or pistachios, and saffron.

Makhana Ladoo:

Makhana ladoo is a good source of nutrition, energy, vitamins, protein, and healthy fats.
Ingredients: Roasted Makhana, dry fruits (almonds, cashews, coconut, etc.), cardamom powder, jaggery, and ghee.
First, grind the Makhana and add it to melted jaggery along with dry fruits and cardamom powder. Then shape the mixture into small ladoos.

Makhana Coconut Ladoo:

With the same ingredients, you can easily make Makhana coconut ladoos by adding coconut. Just add coconut in a generous amount.

Makhana Potato Gravy:

This is a perfect dish for Navratri if you are fasting. It provides healthy fats, protein, and vitamins.
Ingredients: Makhana, boiled potatoes, cumin seeds, ghee, tomatoes (optional), green chilies, and coriander leaves. First, add ghee to the pan, then cumin seeds, followed by roasted Makhana, tomatoes, and boiled potatoes. After frying, add water to make a gravy. Garnish with coriander leaves.

Makhana Khichdi:

If you are fasting and want a fasting version of Makhana khichdi, you can easily make it with simple ingredients. This dish is easy to digest and full of nutrition and fiber.
Ingredients: Roasted Makhana, Samak rice (barnyard millet), sendha salt, ghee, green chili, vegetables, cumin seeds, potatoes, and coriander leaves.
Combine barnyard millet, roasted Makhana, and vegetables with cumin seeds. Stir in ghee, green chilies, and potatoes. Add barnyard millet and cook.

Makhana Tikki: 

This is also a great option if you are fasting during Navratri.
Ingredients: Makhana, amaranth flour for binding, boiled potatoes, sendha salt, green chilies, and coriander.
Start by crushing roasted Makhana, combining it with boiled potatoes, and binding it with flour. Add sendha salt, green chilies, and coriander. Shape the mixture into tikkis and fry them in ghee until golden brown. Serve hot.

Makhana Paneer:

This dish is high in protein, especially if you add paneer (cottage cheese). It’s a healthy option for muscle gain.
Ingredients: Makhana, cottage cheese cubes, green chilies, cumin seeds, sendha salt, ghee, and coriander.
First, stir-fry Makhana and paneer in ghee. Before that, fry cumin seeds. Add green chilies, sendha salt, and finally garnish with coriander leaves.

Are Makhana and Lotus Seeds the Same?

People always confuse Makhana and lotus seeds. Most people think that both are the same. I would like to clarify that both are different, though both are used in culinary dishes. The main difference is when we roast Makhana, it pops, while lotus seeds remain dense and do not pop. One more thing, the taste of Makhana is neutral, which is ideal for both spicy and sweet dishes.

Is Farming of Makhana Sustainable?

Makhana is cultivated in ponds, which do not require land or various fertilizers. The same pond can be used again and again without much investment, making it more sustainable and organic. However, there’s a need to take care of the water. We need to ensure that the water is free from industrial pollution.

What Are the Options for Buying Makhana?

Makhana is globally famous for its nutrition. People choose it as a healthy diet option. For those in the USA, there are several options like Amazon, Walmart, and various retail stores.

In Conclusion,

Makhana is a healthy snack option that can be eaten in different forms, from savory food to sweet dishes. It’s best for fasting during Navratri or any kind of fast, providing essential nutrition to keep your body healthy. Rich in protein and fiber, it helps to keep your digestive system working efficiently. Its cultivation and harvesting do not require immense effort. The main point is that it is one of the best sustainable crops, as it does not require many resources. Therefore, adding this item to your meals or snacks brings only benefits; however, avoid overconsumption.