Makhana, aka fox nuts, phool makhana or lotus seeds, is a traditional Indian food used in preparing curries and kheer. Lately, it has become hugely popular as a snack, in roasted form. And Bihar is currently the largest producer of makhana worldwide. Its cultivation requires a laborious process with training transferred through several generations of farmers.
Once referred to as a ‘fasting’ food because of its high protein content, it’s now touted as a superfood because of the multitude of nutrients and micronutrients it provides.

Health benefits

• Makhana has traditionally been used in alternative medicine to cure kidney problems. It aids kidney functioning.
• It’s a powerful antioxidant with immunity-boosting properties.
• It controls blood sugar and insulin levels.
• Rich in magnesium, manganese, phosphorus, thiamine, potassium and protein.
• Its high protein and fibre content makes it a filling but low-calorie food. Therefore, good for reducing weight.
• Amino acids present in makhana protect against aging.
• Reduces cholesterol levels, thus aiding heart health.
• Removes toxins from the body.

Here are some ways you can include makhana in the family diet:
Mental well-being. Soak makhana and dates in water overnight. Blend them with milk. This is a natural cure for anxiety, depression and insomnia.
Snack. Roast makhana and add salt and pepper or other mild flavouring such as chilli flakes or garlic powder. Homemade makhana is a healthy snack devoid of artificial flavouring and preservatives.
Fasting. Useful food during fasting as it gives a feeling of fullness.
Porridge. Grind two cups of makhana. Add hot water and stir, ensuring there are no lumps. Add ghee and honey to make a healthy breakfast.
Kheer: Use milk, sugar and cardamom powder, and makhana to make kheer in the usual way.
Curry. Prepare gravy in the usual way, with onion, tomatoes, coconut, cashewnuts and other ingredients. Add roasted makhana instead of vegetables.

Caution
Excess intake of makhana can lead to low blood sugar levels, especially in diabetic patients and also cause digestive problems.

Packaged roasted makhana often contains excess salt, artificial flavours, colours and preservatives. So it’s best to roast them at home and add natural seasoning/flavours.