Lotus Seed (Makhana): Uses, Benefits, and Precautions

Lotus seeds, also known as makhana or fox nuts in India, come from the sacred lotus flower (Nelumbo nucifera). They have been part of traditional diets for centuries and are valued for their light, crunchy texture and nutrient-rich profile. These edible seeds can be enjoyed roasted as snacks, added to soups, or ground into flour for desserts.

In this article, we’ll explore the evidence-based nutritional value, potential health benefits, common uses, and necessary precautions to keep in mind when incorporating makhana into your diet.

Nutritional Profile of Makhana

Edible lotus seeds are a low-calorie, highly nutritious food [1]. A serving size of 100 grams of dried makhana provides the following approximate nutritional values:

Note: Specific nutrient values can vary based on processing methods and source [1].

Health Benefits of Lotus Seeds

Research on lotus seeds, including laboratory and animal studies, suggests several potential health benefits. However, it is crucial to understand that human clinical trials are limited, and these findings are not a guarantee of efficacy in humans.

1. Antioxidant and Anti-inflammatory Properties

Lotus seeds are a rich source of bioactive compounds, including flavonoids (like gallic acid and epicatechin) and alkaloids [2]. These natural compounds act as antioxidants that help neutralise free radicals, which are linked to cell damage and chronic diseases like heart disease and cancer [3].

• Anti-inflammatory Effects: Certain compounds in lotus seeds may help manage inflammation by influencing chemical markers involved in the process, as shown in pre-clinical models [2].

2. Potential for Cardiovascular and Metabolic Health

Compounds in lotus seeds have been studied for their role in supporting healthy blood pressure and cholesterol levels:

• Heart and Vascular Support: Alkaloid compounds, such as neferine, have been studied for their potential to support healthy blood vessels and circulation [4].
• Blood Sugar Management: Lotus seeds have a low glycaemic index and contain resistant starch, which can help prevent sharp blood sugar spikes. Trace elements like magnesium and manganese further support insulin function and glucose metabolism [5]. This makes them a potentially beneficial snack for blood sugar management.

3. Cognitive and Emotional Well-being

• Neuroprotective Potential: Early research suggests lotus seeds contain compounds that may help protect brain cells from oxidative stress, potentially supporting memory and learning [3].
• Mood and Relaxation: Animal studies have linked lotus seed alkaloids with calming effects that may influence mood and anxiety pathways [6]. However, this mechanism has not been verified in human clinical trials.

4. Weight Management Support

Lotus seeds are naturally low in fat, high in protein, and rich in fibre, which are key components for satiety. Their fibre and protein content promotes a feeling of fullness, which can help manage overall calorie intake and support weight management efforts [5].

Common Culinary Uses of Lotus Seeds

Edible lotus seeds can be consumed in diverse ways, making them an easy addition to a balanced diet:

• Snacks: Roasted makhana, often lightly seasoned with spices, is a popular, healthy, and tasty snack.
• Soups and Stews: The seeds can be simmered in various soups or stews to enhance both flavour and nutritional value.
• Desserts: They can be ground into a flour to be used in confections such as cakes and cookies, offering a gluten-free and nutritious alternative to traditional wheat flour.
• Health Supplements: Lotus seed extracts are also available in supplement form, though their efficacy and safety should be discussed with a healthcare provider.

Potential Side Effects and Safety Precautions

While generally considered safe for moderate consumption, individuals should be aware of the following potential side effects and precautions:

Potential Side Effects

• Gastrointestinal Distress: Excessive consumption of makhana, especially if not adequately hydrated, may lead to digestive issues like bloating or constipation due to its high fibre content.
• Allergic Reactions: As with any food, some people may experience rare allergic reactions, such as skin itching or swelling.
• Blood Sugar Levels: Given its potential to lower blood sugar [5], individuals on diabetes medication should monitor their blood glucose levels closely after incorporating makhana regularly into their diet.

Precautions to Take with Lotus Seed

1. Consultation with Healthcare Providers:

Always consult your doctor or a registered dietitian before starting any new supplement or making significant dietary changes, especially if you have an underlying health condition like diabetes, hypotension (low blood pressure), or are taking prescription medications.

2. Surgery Considerations (Drug-Nutrient Interaction):

Lotus seeds might interfere with blood sugar control and potentially blood clotting during and after surgery [7]. Hence, it’s strongly recommended to discontinue consumption of lotus seed supplements or excessive amounts of the seed itself at least two weeks before any scheduled surgical procedure.

3. Pregnancy and Breastfeeding:

While moderate food consumption is typically safe, the safety of high-dose lotus seed supplements during pregnancy and breastfeeding has not been established. Due to the hormonal and physiological changes, consult a doctor for personalised advice. The traditional Ayurvedic concept that makhana may produce “excessive heat” in the body lacks modern scientific verification, but caution is warranted.

Frequently Asked Questions (FAQ)

What are the key benefits of makhana?

The evidence suggests that the key benefits of eating lotus seeds include supporting heart health, aiding in weight management due to high fibre, providing antioxidant protection, helping to regulate blood sugar levels, and possessing potential calming properties.

Is makhana hot or cold according to Ayurveda?

In terms of Ayurvedic properties, makhana is traditionally considered to have a cool (Sheet Virya) potency, making it an ideal snack choice, especially during warmer months.

What is the difference between makhana and lotus seeds?

There’s no difference; ‘makhana’ is simply the common Hindi name for the edible seeds harvested from the lotus flower.

References

[1] Bangar, S. P., Dunno, K., Kumar, M., Mostafa, H., & Maqsood, S. (2022). A comprehensive review on lotus seeds (Nelumbo nucifera Gaertn.): Nutritional composition, health-related bioactive properties, and industrial applications. Journal of Functional Foods, 89, 104937. https://doi.org/10.1016/j.jff.2022.104937

[2] Zhu, M., Liu, T., & Guo, M. (2016). Current advances in the metabolomics study on lotus seeds. Frontiers in Plant Science, 7, 891. https://doi.org/10.3389/fpls.2016.00891

[3] Arooj, M., Imran, S., Riaz Rajoka, M. S., Sameen, A., Siddique, R., Sahar, A., Tariq, S., Riaz, A., Hussain, A., Siddeeg, A., & Aadil, R. M. (2021). Lotus seeds (Nelumbinis semen) as an emerging therapeutic seed: A comprehensive review. Food Science & Nutrition, 9(7), 3971-3987. https://doi.org/10.1002/fsn3.2313

[4] Hajela, S., & Srivastava, R. (2019). A review on health benefits of lotus seeds (Nelumbo nucifera). International Journal of Research and Analytical Reviews, 6(2), 92–96. https://www.researchgate.net/publication/337856597_A_Review_on_Health_Benefits_of_Lotus_Seeds_Nelumbo_nucifera

[5] Dixit, S., & Shrivastava, S. (2020). Therapeutic potential of lotus seed (Nelumbo nucifera): A review. Journal of Pharmacognosy and Phytochemistry, 9(5), 1804-1808. https://www.phytojournal.com/archives/2020/vol9issue5/PartAA/9-5-796-981.pdf

[6] Gao, H., Li, X., Liu, P., Yang, Y., & Li, B. (2020). Sedative and hypnotic activities of extracts from lotus seed in mice. Natural Product Research, 34(13), 1778-1782. https://doi.org/10.1080/14786419.2018.1518331

[7] Chen, S. Z., Wu, M. T., Liu, J. R., & Chen, J. T. (2019). Anti-diabetic effects of lotus seed peel procyanidins on streptozotocin-induced diabetic mice. Food & Function, 10(3), 1548-1555. https://doi.org/10.1039/C8FO02484G