Foxnuts, also known as makhana, are a type of edible seed that is commonly consumed in India and other parts of South Asia. They are often referred to as a “poor man’s food” because they are inexpensive and widely available, but they are also highly nutritious and have been used for centuries in traditional medicine. In this article, we will take a closer look at the potential health benefits of foxnuts and how they can be incorporated into a healthy diet.

What are foxnuts or makhana?

Foxnuts, or Euryale ferox, are the seeds of a water lily plant that grows in shallow ponds and marshes in India and other parts of South Asia. They are small, round seeds with a hard, white outer shell and a soft, white inner kernel. Foxnuts are often compared to popcorn in terms of their texture and flavor, although they are slightly sweeter and less crunchy.

Makahana have been a staple food in India for centuries, and they are still widely consumed today. They are often roasted and eaten as a snack, or ground into a flour and used to make a variety of dishes, including porridge, bread, and desserts. In Ayurvedic medicine, foxnuts are believed to have a variety of health benefits and are used to treat a range of conditions, including digestive issues, respiratory problems, and anxiety.

Nutrition profile of foxnuts

Foxnuts are a good source of nutrients and have a relatively low calorie and fat content. A 100 gram serving of foxnuts contains approximately:

  • 347 calories
  • 9 grams of protein
  • 73 grams of carbohydrates
  • 3 grams of fiber
  • 1 gram of fat

Foxnuts are also a good source of antioxidants, which are compounds that can help to protect the body against oxidative stress and reduce the risk of chronic diseases. Some of the antioxidants found in foxnuts include flavonoids, tannins, and saponins.

In addition to antioxidants, makhanas are a good source of minerals and vitamins, including iron, magnesium, and phosphorus. Iron is an essential mineral that is necessary for the production of red blood cells, while magnesium helps to regulate muscle and nerve function and plays a role in bone health. Phosphorus is another important mineral that is necessary for the proper functioning of cells and tissues.

Potential health benefits of makhana

  1. Improved digestion: Foxnuts are high in fiber, which is a type of carbohydrate that the body cannot digest. Fiber helps to bulk up the stool and promote regular bowel movements, which can help to improve digestive health and prevent constipation.
  2. Reduced cholesterol levels: Foxnuts contain phytosterols, which are plant compounds that have been shown to lower cholesterol levels in the body. High cholesterol is a risk factor for heart disease, so reducing cholesterol levels through diet can help to lower the risk of heart attacks and strokes.
  3. Weight loss: Foxnuts are low in calories and high in fiber, making them a good snack option for people trying to lose weight. The fiber in foxnuts can help to make you feel fuller, which can help to reduce cravings and prevent overeating.
  4. Improved heart health: Foxnuts are a good source of antioxidants, which may help to protect the heart from oxidative stress and reduce the risk of heart disease. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases.
  5. Stress relief: Foxnuts have been traditionally used in Ayurvedic medicine to help reduce stress and anxiety.

Foxnuts are low in calories and fat, making them a good snack option for those trying to maintain a healthy weight. They are also rich in protein, fiber, and complex carbohydrates, which can help to keep you feeling full and satisfied. In addition, foxnuts are a good source of antioxidants, minerals, and vitamins, including iron, magnesium, and phosphorus.

One of the potential health benefits of foxnuts is their ability to improve digestion. Foxnuts are high in fiber, which can help to promote regular bowel movements and improve digestive health. This is especially important for those who struggle with constipation or other digestive issues.

Another potential benefit of flavoured makhanas is their ability to lower cholesterol levels. Foxnuts contain phytosterols, which are plant compounds that have been shown to lower cholesterol levels in the body. High cholesterol is a major risk factor for heart disease, so consuming foxnuts as part of a balanced diet may help to reduce the risk of developing heart problems.

Flavoured Foxnuts may also be helpful for those trying to lose weight. As mentioned earlier, they are low in calories and high in fiber, which can help to keep you feeling full and satisfied. In addition, the protein and complex carbohydrates in makhanas can help to keep your energy levels up, making it easier to stick to a healthy diet and exercise routine.

In addition to their potential weight loss and cholesterol-lowering benefits, makhanas may also be good for heart health. They are a good source of antioxidants, which may help to protect the heart from oxidative stress and reduce the risk of heart disease. Oxidative stress is a process that occurs when the body’s cells are damaged by free radicals, which are unstable molecules that can cause harm to the body’s tissues and cells. Antioxidants can help to neutralize these free radicals and reduce the damage they can cause.

Despite the potential health benefits of Makhana, it’s important to consume them in moderation as part of a well-balanced diet. While makhanas can be a healthy snack option, it’s important to remember that they should not be consumed in large quantities, as they can be high in calories and fat if consumed in excess.

Some tips for eating a healthy diet include:

Eating a healthy diet is important for maintaining overall health and well-being. A healthy diet includes a variety of nutrient-dense foods that provide the necessary nutrients for the body to function properly.

  1. Eat a variety of foods: Make sure to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Eating a variety of foods helps to ensure that you are getting all of the nutrients your body needs.
  2. Choose whole, unprocessed foods: Opt for whole, unprocessed foods rather than processed or packaged foods, which tend to be high in added sugars, salt, and unhealthy fats.
  3. Limit added sugars and salt: Excess intake of added sugars and salt can contribute to a range of health issues, including obesity, heart disease, and high blood pressure. Try to limit your intake of added sugars and salt by reading labels and choosing foods with less of these additives.
  4. Stay hydrated: Drinking plenty of water is important for maintaining hydration and supporting overall health. Aim to drink at least 8-8 ounces of water per day.
  5. Portion control: It’s important to pay attention to portion sizes to ensure that you are not consuming too many calories. Use measuring cups or a food scale to help with portion control.
  6. Avoid skipping meals: Skipping meals can lead to overeating later on and may disrupt your body’s natural hunger and fullness cues. Try to eat regular, balanced meals to support healthy eating habits.
  7. Get active: Regular physical activity is important for maintaining a healthy weight and supporting overall health. Aim for at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week.

By following these tips, you can make healthy eating a part of your daily routine and support your overall health and well-being.

Olive oil and palm oil are both commonly used as cooking oils, but they have some differences in terms of their health benefits and environmental impact.

One major difference between olive oil and palm oil is their nutrient content. Olive oil is a good source of monounsaturated fats, which have been shown to have a number of health benefits. Monounsaturated fats can help to lower cholesterol levels and reduce the risk of heart disease. Olive oil is also a good source of antioxidants, which may help to protect the body from oxidative stress and reduce the risk of certain diseases.

On the other hand, palm oil is high in saturated fats, which have been linked to an increased risk of heart disease. Palm oil is also low in nutrients compared to olive oil.

Another difference between olive oil and palm oil is their environmental impact. The cultivation of olive trees has a lower environmental impact compared to the cultivation of palm trees. Palm trees require large amounts of water and land to grow, and the expansion of palm plantations has been linked to deforestation and habitat destruction in some areas. In contrast, olive trees are more drought-resistant and can be grown in a variety of climates, making their cultivation more sustainable.

In summary, olive oil is generally considered to be a healthier option than palm oil due to its higher content of monounsaturated fats and antioxidants, as well as its lower environmental impact. However, it’s important to consume any type of oil in moderation as part of a well-balanced diet.

In conclusion, foxnuts are a tasty and nutritious snack that may have a number of potential health benefits, including improving digestion, reducing cholesterol levels, promoting weight loss, and improving heart health. They are a good source of protein, fiber, and complex carbohydrates, as well as antioxidants, minerals, and vitamins. However, it’s important to consume them in moderation as part of a well-balanced diet.

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