6 awesome benefits of makhana (lotus seeds)


Makhana is a type of seed derived from the Euryale ferox plant. They are also sometimes called fox nuts or lotus seeds.

Makhanas are widely cultivated throughout Asia and often used in traditional forms of medicine to treat various ailments (1).

They are also sometimes roasted and enjoyed as a savory snack or added to curries, side dishes or desserts.

Here are 6 of the main benefits of makhana.

Makhana is an excellent source of several important nutrients and is a great addition to a healthy, balanced diet.

It has a good amount of carbohydrates in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus (2).

Calcium, in particular, has been shown to support bone health, help lower blood pressure, and lower cholesterol levels (3).

Meanwhile, magnesium is needed for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, etc.4).


Makhana is a good source of protein and fiber, as well as micronutrients like calcium, magnesium, iron, and phosphorus.

Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress (5).

In particular, makhana contains specific antioxidants like gallic acid, chlorogenic acid and epicatechin (6, seven).

Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic diseases like heart disease, cancer, and type 2 diabetes (8).

Antioxidants can also reduce inflammation, which may be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease (9).


Makhana is rich in antioxidants, which may protect against inflammation and chronic disease.

Some research suggests that makhana may help promote better blood sugar management.

For example, one animal study showed that administering a supplement containing makhana extract to diabetic rats helped improve blood sugar regulation and increase several antioxidant enzymes (ten).

Another animal study found that a specific compound isolated from makhana seeds improved blood sugar and insulin levels in diabetic rats (11).

Several other animal studies have observed similar results, noting that makhana extract may improve blood sugar management (12, 13).

That said, keep in mind that these studies used very concentrated amounts of makhana extract in animals.

Therefore, more research is needed to determine how makhana can affect blood sugar levels in humans when consumed in typical amounts.


Several animal studies show that makhana extract may help improve blood sugar management, but more human research is needed.

Adding makhana seeds to your diet is a great way to increase your intake of protein and fiber, two key nutrients that can aid weight loss.

Protein, in particular, has been shown to reduce cravings and help regulate your appetite (14).

Meanwhile, fiber moves slowly through your digestive tract to keep you feeling full during the day (15).

Some studies show that consuming more fiber may be linked to reduced belly fat, as well as increased weight loss (16, 17).

Nonetheless, more studies are needed to assess the effects of makhana specifically on weight loss.


Makhana is high in protein and fiber, which can be beneficial for weight loss and fat loss.

Some studies suggest that certain compounds found in makhana may have powerful anti-aging properties.

In fact, according to one review, makhana contains several amino acids known for their anti-aging properties, including glutamine, cystine, arginine, and methionine (18).

Glutamine, for example, is used to produce proline, which is an amino acid found in collagen, a compound that supports skin hydration and elasticity (19, 20).

Methionine and arginine are also involved in the production of creatine, another compound that has been shown to have anti-aging effects in several older studies (21, 22, 23, 24).

Makhana is also a good source of antioxidants, which can help promote skin health and slow the signs of aging (seven, 25, 26).


Makhana is rich in antioxidants and contains several amino acids that may have anti-aging properties, such as helping to promote skin elasticity and health.

Although research in humans is lacking, some animal studies have shown that makhana seeds may benefit heart health.

An animal study found that administering makhana extract to rats with non-alcoholic fatty liver disease for 4 weeks significantly reduced high cholesterol and triglyceride levels, both of which are common risk factors for heart disease (27).

Another animal study observed similar results, noting that makhana extract improved cholesterol and triglyceride levels in diabetic rats (ten).

Additionally, an older animal study found that makhana extract protected the heart from injury and helped neutralize harmful free radicals (28).

However, more studies are needed to determine how makhana can affect heart health in humans when consumed as part of a healthy diet.


Some animal studies have shown that makhana extract can lower cholesterol and triglyceride levels to improve heart health.

While makhana is not as widely available as other types of nuts and seeds, you can find it in many specialty stores or online retailers.

It has a mild, neutral flavor that works well in a variety of recipes.

One of the most popular ways to make makhana is to roast the seeds and season them with your choice of herbs and spices, such as sea salt, turmeric, chili powder, or black pepper. .

It is also a great addition to main dishes, including curries or bhel puri, a dish made with puffed rice, peanuts, chutneys and vegetables.

Alternatively, you can try mixing chopped and roasted makhana seeds in kheer, a type of rice pudding that is popular in India.


Makhana is available in many specialty stores and online retailers. It can be roasted and enjoyed as a savory snack or added to several starters and desserts.

Makhana is a type of seed commonly used throughout Asia.

It is rich in antioxidants and micronutrients and may help slow the signs of aging and support heart health, blood sugar management, and weight loss.

It’s also versatile and easy to enjoy in many different recipes, including snacks, main courses, and desserts.


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