Exploring the Health Benefits, Usage and Side Effects of Makhana

Exploring the Health Benefits, Usage and Side Effects of Makhana

Lotus seeds, which are commonly known as makhana in India, have great value for their health properties and medicinal effects. It has played an integral part in India and other Asian countries for centuries. However, overconsumption of anything can be bad for your health and body. Here you will find some vital information on the health benefits, usage as well as makhana side effects. This will help you to make an informed decision when you want to include makhana in your diet. 

What is Makhana and How to Consume It?

Makhana is known by many names in India like fox nuts, lotus seeds, gorgon nuts, Euryale Ferox, etc. It is basically harvested from the plants that fall in the category of Nelumbo genus. Since ancient times, these seeds have gained huge popularity in Asian medical practices. They are commonly shelled and dried to sell in the market. Today most people are realizing the health benefits offered by makhana and looking for an option to include it in their diet. The health benefits and the nutritional value of makhana seeds are surprising. It is also considered a superfood and recommended to be included in all types of dietary practices.

Due to the increasing demand for makhana these days, it is found in most grocery stores these days. They come with a very good shelf life if you store them in air-tight containers. All you have to do is to keep it away from direct sunlight and moisture. You can consume these seeds raw or cooked based on your preference. However, as mentioned above, consuming anything beyond the limit can cause numerous issues. Here you will find information on both the good and bad effects of makhana. 

Health Benefits and Good Effects of Makhana:

Nutrient Rich: Makahana is known for its amazing nutritional value. It is packed with different types of nutrients and is considered an excellent source of protein, carbohydrates, and many other essential vitamins and minerals. Just 100 gms servicing of makhana contains approximately 350 calories, 64 gms of carbohydrates, 9 gms of proteins, and 12 gms of fiber. On the other hand, it also provides many essential nutrients like magnesium, calcium, phosphorus, potassium, vitamins B and E. 

Rich in Antioxidants: Makahana is loaded with important antioxidants like alkaloids, flavonoids, and phenolic compounds. They protect the body from damage caused by oxidative stress and free radicals. On the other hand, they can also reduce inflammation, as well as lower the risk of different chronic diseases like cancer and heart disease. They can also slow down the aging process. 

Digestive Health: Makhana is also considered an excellent source of dietary fiber. This can promote your digestive health in a great way. Including makhana in your diet will regulate the bowel movement, promote the growth of gut bacteria, and even prevent issues like constipation and digestive disorders. 

Heart Health: Makahana can also promote heart health. This is mainly due to the low sodium and high magnesium content of makahana. Magnesium relaxes the blood vessels, lowers blood pressure, and improves the overall blood flow. This can also reduce the risk of heart disease and strokes. On the other hand, makhana is also high in fiber, which can lower cholesterol levels and improve overall heart health.

Weight Management: The high fiber and protein content of makhana makes it an excellent snack for people looking for an option to lose weight. The fiber content of makhana promotes satiety and also reduces hunger. On the other hand, the protein content repairs and builds muscles. That is why most bodybuilders and fitness enthusiasts choose makhana as a snack. On the other hand, including makhana in your diet will help you control your appetite, maintain a healthy weight, and prevent overeating. 

Apart from these, there are also many other benefits of consuming makhana in moderation. All you have to do is to choose premium quality makhana to enjoy maximum benefits. If you do not have time to prepare makhana but want to include it in your diet, the makhana snacks provided by Healthy Master could be the best option. You will find different types of snacks based on makhana provided by the brand. 

Understanding the Negative Effects of Makhana

Allergic Reactions: Some people may be allergic to makhana and may experience different allergic reactions like itching, swelling, or even difficulty breathing after consuming it. If you experience any such allergic symptoms after eating makhana, you should stop consuming it immediately and consult a healthcare professional.

High Glycemic Index: Although they are low in calories and rich in nutrients, makhana has a high glycemic index. This means it can cause a rapid increase in blood sugar levels when consumed in very large quantities. This rapid spike in blood sugar can be problematic for people with diabetes or those trying to control their blood sugar levels. Moderation is the key, and you should always consume makhana in moderation. 

Sodium Content: Although makhana is low in sodium compared to other snacks like chips and pretzels, it still contains some sodium, which can be problematic for people with high blood pressure or heart disease. Consuming too much sodium can lead to high blood pressure, fluid retention, and an increased risk of heart disease and stroke. People with such conditions should avoid makhana. 


While makhana is a healthy and nutritious snack when consumed in moderation, overeating can lead to weight gain and other health problems. Makhana is calorie-dense, and consuming large amounts of it regularly can contribute to an excessive calorie intake, leading to weight gain and obesity. It's essential to consume makhana in moderation and be aware of its potential side effects of makhana for females, including its high glycemic index, sodium content, and the formation of acrylamide when roasted or fried at high temperatures. By including makhana as part of a balanced diet, you can enjoy its health benefits while minimizing any potential risks to your health.