Makhana

Makhana is an edible Euryale ferox plant seed known as fox nuts or Prickly Water Lily seeds. It is mainly grown in Indian states and other areas of Asia. As a flowering plant found in stagnant water, it generates seeds that get harvested, and after their drying and roasting, it produces the crunchy snack known worldwide. Makhana in English is Fox nuts, carrying great importance in India's cultural, medicinal, and culinary heritage through its traditions.

These crispy and light seeds thus prove to be an excellent low-calorie snack with many nutrients. Makhana is a vital part of religious fasting diets as it is sattvic. It has many health benefits, from improving immunity to digestive health.

Many names in different dialects and languages are known as Makhana. Due to its extensive use and importance, it has various other names. Some of the common names of Makhana are:

• Fox nuts - English
• Phool Makhana- Hindi
• Gorgon nuts (Western literature)
• Euryale ferox (Botanical name)

These names highlight botanical origins and cultural values, especially in India and China.

How Makhana is Made

The process of making Makhana begins with harvesting the seeds of a Prickly water lily plant. The two significant processes carried out while preparing Makhana are as follows.

• Harvesting: Seeds are extracted from the Prickly water lily plant, usually from ponds or any water body where the plant grows.
• Drying: The seeds are left in the open to dry off because the moisture content will need to be brought down to process further.
• Roasting: It dries the seeds and roasts them with high heat. Roasting is an imperative step that helps to bring flavour in and adds a crunchy texture to Makhana.
• Shell Removal: The outer shell of the roasted Makhana has been discarded, leaving the soft edible seed.

Once this seed has been prepared, it can either be consumed straight or seasoned with spices, making snacks from roasted Makhana.

Makhana is such an excellent source of nutrition that it provides a highly nutritional snack. Here is a simple decomposition of Makhana's nutritional value per 100 grams:

Makhana contains all the proteins, fibres, and vital minerals like magnesium and potassium. All these essential nutrients add to various health benefits, such as improved digestion, better heart condition, and overall well-being.

Common Usage for Makhana

Makhana is versatile in the culinary and wellness spheres; some popular applications include the following.

• Snacks: Roasted Makhana seasoned with salt, pepper, or any other spice is a healthy and light snack.
• Desserts: It adds texture and nutritional value, and it is used in most traditional Indian desserts, including kheer, a rice pudding.
• Curries: In many Indian recipes, it is added to curries and gravies, soaking in the dish's flavours.
• Another use of roasted Makhana is that it can also be used in salads for a crispy bite.

Makhana's sweet, mild flavour helps it be included in numerous recipes, becoming a quintessential part of everyday food.

Makhana is more than just a delectable treat; it has numerous health benefits on offer:

1. Maintains Heart Health

Makhana is good for heart health as the contents have less sodium and high potassium, thereby regulating blood pressure and curbing the risk or chances of cardiovascular diseases. Makhana's antioxidants also fight oxidative stress, which can lead to heart problems.

2. Helps with Weight Management

Makhana is a snack with low calories but is rich in proteins and fibres. Hence, this snack is suitable for all those interested in dieting and weight loss. This amounts to high-fibre content that promotes a feeling of fullness. Thus, snacking on an unhealthy diet and checking the calorie count will not be possible.

3. Helps with Anti-ageing and Skin Health

Makhana is rich in flavonoids, antioxidants that slow the ageing process. Free radicals are neutralised, thus maintaining skin elasticity and reducing wrinkles, giving a glowing, young, healthy look.

4. Provides Bone Strength

Makhana is rich in calcium, which strengthens bones and teeth. It is beneficial for women at risk of osteoporosis. It maintains the density of bones and prevents fractures from occurring.

5. Improves Digestion

The fibre content in Makhana tends to promote a healthy digestive system. It facilitates easy bowel movements and prevents constipation by promoting healthy gut bacteria in the intestines.

Makhana is versatile in the culinary and wellness spheres; some popular applications include the following.

• Snacks: Roasted Makhana seasoned with salt, pepper, or any other spice is a healthy and light snack.
• Desserts: It adds texture and nutritional value, and it is used in most traditional Indian desserts, including kheer, a rice pudding.
• Curries: In many Indian recipes, it is added to curries and gravies, soaking in the dish's flavours.
• Another use of roasted Makhana is that it can also be used in salads for a crispy bite.

Makhana's sweet, mild flavour helps it be included in numerous recipes, becoming a quintessential part of everyday food.

Makhana is harmless; however, certain precautions must be taken during consumption. 

1. Moderation is Crucial

Although Makhana is nutritious, excessive intake brings in additional calories, especially when using fat or sugar to prepare it. According to recommendations for those who want to have fun with it without adding extra weight, an ideal dosing is 25-30 grams daily.

2. Digestive Issues

This nutty or puffed snack contains high fibre, which can sometimes lead to some digestive hassle, such as bloating and gas, though it is not a cause for concern and can occur in large amounts. Makhana is introduced slowly into the diet of individuals whose digestive systems are susceptible to avoid any problems.

3. Medical Conditions and Dietary Restrictions

Patients suffering from disorders like heart disease, diabetes, and kidney problems should consult a physician before taking Makhana as a regular food item. Since Makhana is also rich in potassium, patients on diuretics or anti-hypertensive medications should be watchful about their makhana intake to avoid undesirable interactions.

4. Pregnancy and Breastfeeding

They should consult their doctors before taking Makhana if they are pregnant or nursing, as it is generally safe but has to be appropriately fine-tuned to individual needs, especially during the gestational stages. Makhana is, therefore, to be monitored in cases of gestational diabetic women due to its carbohydrate content.

5. Allergies

Though rare, some might develop allergies to Makhana. Itching, skin rashes, and swelling are some of the symptoms associated with this. Anyone experiencing such symptoms after consumption should immediately discontinue its intake and consult a doctor for advice.

By following all the precautions and having it moderately consumed, the benefits gained through its consumption are many, while the risks are minimised.

Makhana can easily be a part of the daily diet. Some of the most common ways in which it can be taken are: 

1. As Roasted Snack

Makhana is primarily consumed as a light, crunchy snack when roasted. It's healthy and, at the same time, has a great taste, which makes the processed snack alternative.

How to use:

• Dry roast a handful of makhana in the pan over low flame for 5-7 minutes.
• Add a pinch of salt, black pepper, turmeric, or chaat masala for extra flavour.
• Enjoy it as a healthy midday snack, or enjoy it with a cup of tea.

2. In Curries and Gravies

You can add makhana to curries, making the food healthy and increasing its nutritional value.

How to use:

• Take 1 cup of makhana and soak it in water for 10 minutes to get soft.
• Add the soaked makhana to a prepared gravy as you prepare for paneer or vegetable curry.
• Make it simmer for 5-10 minutes so that the flavours blend.
• Serve over rice or bread as a nourishing food course.

3. Makhana Kheer (Dessert)

Makhana is used to prepare kheer, one of the most popular Indian desserts, which is both delicious and nutritious.

How to use:

• Roast 1 cup of makhana in ghee until crispy.
• Mix it with boiling milk with sugar or jaggery and cardamom.
• Prepare it on low heat until makhana softens and tastes with nuts, and serve it warm.

4. In Salads for Extra Crunch

Ready to Roast Makhana- Use them over salads, giving you a complete sense of crunch and nutrition in your meals.

How to use:

• Roast a fistful of makhana with a little amount of olive oil.
• Throw the roasted makhana over your greens, fruits, or vegetable salad.
• Drizzle with dressing and enjoy your crunchy, nutritious meal.

The amount of makhana intake that a person requires varies but can be estimated as follows:

1. Daily Serving Amount

Daily consumption of about 25-30 grams of Makhana will fulfil all necessary nutrients such as protein, fibre, and vital minerals without additional calorie intake for overall health and nutrition.

2. Weight Loss

Those with Makhana to reduce weight can have 1-2 handfuls or 25-30 grams as a snack, preferably roasted with minimal oil or ghee. It controls hunger and therefore prevents overeating of unhealthy food.

3. For Special Dietary Purposes

Makhana consumption for people having specific dietary needs like diabetes or hypertension should take the doctor's advice before making any changes in intake. For the general public, 25 grams is usually safe.

There are various effects of Makhana’s interaction with drugs. Some of them are:

1. Interaction of Makhana with Antidiabetic Drugs

Makhana is low in glycemic index. Interacting with anti-diabetes medications such as insulin and metformin, this food may cause hypoglycemia; hence, they should note down their sugar levels and discuss with a healthcare provider while they consume Makhana with any of these medications.

2. Interaction with Antihypertensive Medication

Since Makhana is a potassium source, it can interfere with antihypertensive drugs designed to reduce potassium. Patients should thus seek consultation from their healthcare providers before starting on antihypertensive drug therapy alongside Makhana.

3. Other Medications

Patients on blood thinner or diuretic medications should seek consultation with a medical professional as Makhana is generally loaded with potassium plus many other nutrients, which may cause changes in the drug effect.

• Makhana is a nutrient-dense superfood that has numerous health benefits.
• It is versatile and can be used in any dish, from snacks to curries.
• Beneath its ability to benefit humans, it can be hazardous. They should be taken in low amounts to have no side effects.