Makhana, or fox nuts or lotus seed are all set to become the next rage. These nuts deserve that stature since long. Makhana, or fox nuts or lotus seed that is well-known for their nutritional value are truly symbolic of the notion that
“FOOD IS MEDICINE”.
Makhana is from the Euryale Ferox plant which is commonly known as prickly waterlily or Gorgon plant.
This is a species of waterlily found in Southern and Eastern Asia. The edible seeds, called fox nuts or makhanas when dried are consumed in many Asian countries.
Makhanas are used in traditional forms of medicines to treat various conditions. I will enlist the various benefits of this superfood. There is one thing I specifically wish to focus upon. Our traditional foods are delicious, nutritious, healing and can truly help us to live a more enriched life as they are also very energizing and curative, keeping us away from lethargy and disease.
However, in today’s modern world, as we live a fast, life preoccupied with so many things, we tend to look for short cuts and pick whatever is easily available right before us. So when children step into the school cafeteria, or when a person is traveling for business or when you go to a neighbouring store, when people at home look for a “light” in-between meal snack or when guests arrive suddenly, all that can be seen, is shining bright coloured packets of chips, biscuits or such quick-fix snacks that contain nothing but empty calories, and loaded with sodium, chemicals, preservatives artificial flavourings and colours. Some of the processed foods are even labelled as health foods by use of misleading labels, propaganda and advertisement. People develop so much attachment to these, that they forget that their love for these unhealthy snacks is actually an acquired taste. These foods are not directly endowed to us from Mother Nature.
The health and welfare of the society as well as future generations is a serious responsibility and in fact a sacred cause. Therefore, it has always been my endeavour to bring about a paradigm change in the society, in this regard. Makhana is one such food which is especially very significant as it is extremely versatile. It can be eaten as a snack by itself by simply roasting it, or added to curries, side-dishes, chutneys or desserts. The reason why it is so versatile is because it has a mild, neutral flavour and can fit into a wide range of recipes.
A very popular way is to roast and season them with choice of herbs like sea salt, turmeric, chilli popular, black pepper or even jaggery. It can be added to the main course also in vegetables. Another popular way of consuming it is adding roasted makhana seeds into kheer, a popular pudding made of rice and milk. An excellent option for mid-meal snacks it has been used in Chinese medicine for over 3000 years now. The lotus seed makhanas also used as a dry powder in bread dough to add on the functional properties of bread.
BENEFITS OF MAKHANA
- General nutrients
Makhanas is an excellent source of several important nutrients and makes a great addition to a healthy well-rounded diet. It is low in calories, having micronutrients like calcium, magnesium, iron and phosphorus, low glycemic index, carbohydrates and several making an ideal snack. In fact, it is a boon especially for fitness and health conscious people.
As mentioned earlier, the lotus seed is used in traditional medicine in China, India and also many Asian countries. It is use in the treatment of inflammation, cancer, skin diseases and also for treating ailments including insomnia, palpitations, poor digestion, chronic diarrhoea and enteritis. It is also used as a diuretic.
Besides being a rich source of carbohydrate, proteins, fibre and minerals (sodium, potassium, calcium, iron, zinc) they are also rich in vitamin B, vitamin C, vitamin A and vitamin E. The proteins, amino acids and vitamins as well as antioxidants play a vital role in promoting skin elasticity and skin health.
They also have various phytochemicals with valuable anti-inflammatory properties and antioxidant traits in abundance.
- Antioxidant
Makhanas are rich in antioxidants that help to neutralize harmful free radicals and prevent oxidative stress. Foxnuts are specifically high is epicatechins, chlorogenic acid and gallic acid. These help a lot in alleviating inflammation and chronic diseases like cancer, type 2 diabetes and heart disease. Therefore one can get reprieve in all inflammatory conditions like rheumatoid arthritis, gout, psoriasis and inflammatory bowel disease.
- Anti-ageing
Our skin is made up of protein. Our hair is also made of protein. Similarly several organ tissues have protein content.
Amino acids like glutamine, cysteine, arginine and methionine are especially needed for skin health. These are abundant in makhanas. Glutamine for instance is used to produce proline, which is an amino acid found in collagen. Collagen is essential for skin elasticity and also to maintain hydration.
Methionine and arginine also help in the production of creatine. Creatine too helps in strengthening and slowing down the ageing process drastically. Besides the amino acids, since they are extremely rich in antioxidants, makhanas promote skin health, prevent the formation of wrinkles and prevent sagging of the skin.
It is the enzyme L-isoaspartyl methyl transferase, present in Lotus seeds, that helps in boosting collagen synthesis in the body. This enzyme also assists the repair and maintenance of the damaged proteins. That is why lotus seed in powdered form is now being added to various cosmetics to reverse the process of ageing in the skin. This also helps to diminish the appearance of wrinkles and fine lines.
- Heart
Since Makhanas have a good content of magnesium and folate, the risk of coronary heart disease and other conditions related to the heart are greatly reduced.
Since magnesium is a natural calcium channel blocker, it blocks calcium from entering the cells. Calcium causes heart and arteries to contract more strongly. By blocking calcium, channel blockers allow blood vessels to relax and open. Therefore magnesium improves flow of blood, oxygen and other nutrients and thus lowers the blood pressure. Also the antioxidants in the makhanas help to neutralize the harmful free radicals and protect the heart.
Some studies have been done on animals which show that the extract of makhanas significantly reduced cholesterol and triglyceride levels. These studies were conducted on rats with non-alcoholic fatty liver disease, as well as diabetes. These studies have yet to be extensively done on humans.
- Sugar Level and diabetes
Makhanas have low glycemic index, so they prevent a sudden spike in insulin response and hence can improve the regulation of blood sugar. The compound isolated from makhana seeds can help to improve insulin levels also. Thus makhanas can be used for blood sugar management. Since carbohydrate is released slowly in the blood stream, they maintain the glucose levels within normal range. Also diabetic patients have a high risk of hypertension or high blood pressure. The magnesium in the makhanas help to prevent that also. Consuming dried or roasted makhana is an ideal evening snack for diabetic patients.
- Metabolism and weight loss
Adding makhana seeds to your diet is a great way to boost your intake of two key nutrients that greatly benefit weight loss – that is protein and fibre. Protein has a high satiety index and digests gradually. Therefore one does not feel hungry for a long time. This prevents us from consuming empty, unhealthy calories between meals or binge eating.
Protein in particular, greatly reduces food cravings and helps to regulate appetite. Fibre moves slowly through the digestive system and gives a feeling of fullness through the day.
Fibre also gives bulk to the stool and also clears the gut. It also helps in removing toxins, thus further cleansing the gut. A clean and efficient gut helps in optimal assimilation and absorption and keeps the metabolic pathways efficient. All these benefits help to reduce belly fat and enhance weight loss.
- Digestion
Lotus seeds help to keep the digestive tract in order. As mentioned earlier, the fibre in the makhanas cleanses the gut and scavenges free radicals and toxins and eliminates them. The antioxidants in the lotus seeds also detoxify the liver and the kidneys. They prevent the accumulation of toxins in the body and also prevent constipation.
Lotus seeds also regulate appetite as eating these can control food cravings and eventually binge eating.
- Promotes sleep
It is well-known that a detoxified, cleansed system is more calm. Lotus seed does that, very efficiently with its abundance in antioxidants and fibre. Besides that they are antispasmodic and significantly calm and relax the nerves. It also helps in dilating the blood vessels, (especially due to the presence of magnesium). This further helps in alleviating depression and anxiety. The isoquinoline alkaloids in the lotus seeds also help greatly to alleviate anxiety, depression and help to treat insomnia.
- Effect on Doshas:
Foxnuts help to eliminate pitta imbalance and maintaining the tridoshic harmony of vata, pitta and kapha doshas. They have a midly bitter taste, but a sweet after taste (madhura). We call this satikta rasa in Ayurveda. They have several gunas, Gunas means good qualities. They nourish the organs(tarpana guna), cool the body(sheeta guna) and enrich the skin complexion, giving it a smooth and radiant appearance (Vamya guna)
CONCLUSION
Foxnuts or lotus seeds are highly nutritious packed with protein, vitamins, minerals, antioxidants and fibre. They help to manage diabetes, expedite weight loss, slow down the ageing process, improve the quality of sleep, enhance the nervous system and help to manage diabetes, blood pressure and all lifestyle diseases.
This humble food is actually an elixir and is all set to become the next superfood to heal the world.
