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Lotus Seeds - Fox Nut - Makhana - The Benefits of this Superfood




Fox nuts are lotus flower seed. It grows in water and is largely found in India. It is also know as Makhana here in India, which is the puffed vatiety. Also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox. 


Nutrition Facts

Lotus seed
Amount per 1 oz(28.4g)
Fat -0.5
Potassium-388.4 mg
By consuming 100 grams of Lotus seed one would get 350 calories and 63-68 grams of carbohydrates, 17-18 grams of protein, and only 1.9-2.5 grams fat; the remainder is water, about 13%, and minerals (mainly sodium, potassium, calcium, and phosphorus.

As a protein source, lotus seeds are relatively good, with a one ounce serving (of dried seeds) providing 5 grams. Lotus seeds are low in fibre.

Lotus seeds

  • It is high on anti oxidant and thus acts an anti-aging food, helping in preventing white hair, wrinkles and  premature ageing. These seeds contain an anti-ageing enzyme,which is believed to repair damaged protein.
  • It is also an aphrodisiac, thus helping in fertility issues in men and women.
  • These seeds are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes too.
  • It helps in controlling palpitation and insomnia as it has calming properties
  • It helps in reliving arthritis- numbness and pain in joints
  • As it is has astringent properties it also helps cure diarrhea and have better appetite.
  • It strengthens the body and reduces burning sensation and quenches thirst.
  • Their low sodium and high magnesium content make them for those suffering from heart disease, diabetes , high blood pressure and obesity.
  • .As per Ayurveda, Lotus seeds have astringent properties that have specific benefits to the kidney.
  •  Lotus seeds also contain kaempferol,a natural flavonoid that prevents inflammation and ageing.


How Can These Be Consumed ?

  • Dried lotus seeds can be soaked in water overweight prior to use.They can be added directly to soups, salads or used in other dishes.
  • Puffed seeds (makhana) are used in kheer, curries, puddings and as a dry-roasted snack. 


Recipe for Masala Makhana , a light crispy snack on the move from Tarla Dalal

3 cups makahan
1 tbsp oil
1/2 tsp chilli pd
1/2 tsp cumin seeds pd
1 tsp chaat masala
salt ot taste
  1. Heat a deep non-stick pan, add the makhanas and dry roast them on a medium flame for 4 to 5 minutes.
  2. Transfer the makhanas in the deep bowl and keep aside.
  3. Put the oil in the same pan, add red chilli powder, cumin seeds powder, chaat masala and salt and mix well.
  4. Switch on the flame, add the roasted makhanas, mix well and sauté it on a medium flame for 2 to 3 minutes.
  5. Serve immediately or cool it completely and store it in an airtight container. Use as required.


lotus flower

Lotus seeds in pod




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