6 Proven Health Benefits of Makhana (Lotus Seeds)
Makhana, also known as lotus seeds or fox nuts, is emerging as a powerful superfood packed with essential nutrients. Derived from the Euryale ferox plant, makhana has long been used in traditional Asian medicine and cooking. Today, it's gaining popularity for its impressive health benefits and versatility in modern diets.
Whether roasted as a crunchy snack or added to curries and desserts, makhana offers a range of nutritional advantages. Let’s explore six science-backed health benefits of this ancient seed.
1. Packed with Essential Nutrients
Makhana is a nutrient-dense food that fits perfectly into a balanced diet. One cup (32 grams) of dried lotus seeds provides:
Calories: 106
Protein: 4.93 g
Calcium: 52.2 mg
Magnesium: 67.2 mg
Phosphorus: 200 mg
Potassium: 438 mg
Iron: 1.13 mg
These seeds are rich in carbohydrates and contain vital vitamins and minerals, including calcium, magnesium, iron, and phosphorus.
Calcium supports bone health, lowers blood pressure, and may help reduce cholesterol.
Magnesium plays a key role in metabolic processes, including muscle function, protein synthesis, and nerve regulation.
2. Rich in Antioxidants
Makhana is loaded with antioxidants that help neutralize harmful free radicals and reduce oxidative stress, a key contributor to cellular damage and chronic disease.
Some of the specific antioxidants in makhana include:
Flavonoids
Alkaloids
Saponins
These compounds have been linked to reduced risk of conditions such as:
Heart disease
Type 2 diabetes
Cancer
Antioxidants also help reduce inflammation, which may benefit individuals with inflammatory conditions like arthritis and skin disorders.
3. Supports Blood Sugar Management
Emerging studies suggest makhana may support blood sugar regulation, especially in people with diabetes.
A 2023 study on diabetic mice found that germinated makhana seeds improved blood sugar levels, increased antioxidant enzymes, and supported kidney health.
A 2019 animal study also observed improved insulin and glucose levels in diabetic rats after consuming a specific compound from makhana seeds.
Note: These studies used concentrated extracts in animals. More research is needed to confirm similar benefits in humans when makhana is consumed in typical dietary amounts.
4. Aids Weight Management
Makhana is naturally low in calories and fat, making it an excellent snack for those trying to lose or manage weight. It's also a good source of protein and fiber, two nutrients known to:
Promote satiety (feeling of fullness)
Regulate appetite
Support healthy digestion
According to 2020 research, a high-protein diet can help reduce body weight and curb cravings. Similarly, 2022 studies found that high fiber intake is linked to:
Better weight control
Improved gut health
Lower risk of cardiovascular disease and type 2 diabetes
5. May Promote Skin Health and Reduce Signs of Aging
Some research suggests makhana contains compounds that may improve skin elasticity and reduce the appearance of wrinkles.
Key components include:
Glutamine – helps form proline, essential for collagen production, which supports skin hydration and elasticity.
Methionine and arginine – involved in producing creatine, which may reduce fine lines and wrinkles when applied topically.
Makhana’s antioxidant content may also contribute to slowing signs of aging by protecting skin cells from free radical damage.
While promising, more human research is needed to confirm makhana’s direct effects on skin health.
6. May Support Heart Health
Animal studies suggest that makhana may positively impact cholesterol and triglyceride levels — two major risk factors for heart disease.
A 2019 study on rats with non-alcoholic fatty liver disease found that makhana extract significantly reduced high cholesterol and triglycerides.
Another study showed similar results in diabetic mice, indicating improved lipid profiles.
Human bodies are more complex, and while animal studies are promising, more human clinical trials are required to confirm makhana's heart benefits.
How to Add Makhana to Your Diet
Makhana is incredibly versatile and easy to incorporate into your meals:
Roasted and seasoned with herbs and spices (e.g., sea salt, turmeric, chili powder, or black pepper)
Mixed into curries, soups, or bhel puri
Stirred into kheer or other desserts
Paired with dry fruits and nuts for a wholesome trail mix
Note: Although rare, makhana may trigger allergic reactions in some individuals, particularly those with nut allergies.
Conclusion
Makhana is more than just a traditional Indian snack — it’s a nutrient powerhouse that offers a wide range of potential health benefits. Rich in antioxidants, protein, fiber, and essential minerals, makhana may support heart health, blood sugar regulation, weight management, and even skin health.
Whether you enjoy it roasted or mixed into your favorite dishes, makhana is a smart and tasty addition to any healthy lifestyle.