10 effective ways to boost bone health with Makhana

Makhana contains various nutrients that make a positive impact on bone health. This is owing to its rich content of essential minerals such as iron, calcium, magnesium, and vitamins.

August 23, 2024

Makhana, also known as fox nuts or lotus seeds, has long been celebrated for its various health benefits.

Makhana contains various nutrients that make a positive impact on bone health. This is owing to its rich content of essential minerals such as iron, calcium, magnesium, and vitamins.

Moreover, makhana is low in calories and fat, making it an ideal choice for those who need to manage their weight. As it is rich in fiber, protein, and antioxidants, it supports heart health and helps in digestion.

However, understanding the right way to eat makhana can maximize its benefits and flavor.

Plain Makhana:

Opt for fresh, crisp nuts rather than those that are stale or dry. They should have a light airy texture and a neutral taste.

Roasted Makhana:

To roast makhana, heat a pan, add it with some nuts, and roast until crunchy and slightly golden. You can season with salt, pepper, and chaat masala. You can also try roasting makhana in the microwave in a glass vessel with minimal oil.

This will enhance flavor and crispiness while keeping it healthy.

Also, if you are buying pre-roasted or flavoured makhana, check the list of ingredients such as sugars or unhealthy fats.

Add seasoning

You can also add some flavours that can make the healthy more exciting. Try seasoning it with spices like cumin, turmeric, or paprika. For those who want a healthy sweet twist, sprinkle some cinnamon or honey.

Soup

Grind makhana into a fine powder and stir it into soups and stews. This will thicken the soup and also enrich its bone-strengthening minerals.

Salad

Add roasted makhana to the bowl of salad for added nutritional value and to increase essential minerals intake.

Use as Toppings:

You can add roasted makhana as a topping in the soup for extra crunch and nutrition. It can also be used for yogurt or fruit bowls.

Smoothie

Blend roasted makhana into your smoothies for a creamy texture without altering the taste of your favourite drinks with the health benefits of added calcium.

Energy bars

For added texture, incorporate makhana into homemade energy bars or mix it into granola. Add crushed nuts, seeds, and dried fruits for a nutrient-dense snack supporting bone health.

Porridge

Add makhana to your morning porridge or oatmeal. You can make yourself a dry Makhana mix and keep ready for the week and soak small quantities like you would for an overnight oats’ porridge. Makhana porridge can also become a staple in your baby’s meal plan.

Milk mixture

Soak makhana in milk overnight then blend it to create a nutrient-rich drink.

How many makhanas to eat in a day?

Some recommend eating 30 grams of makhana per day to support protein intake and benefit from their nutritional value. You can also try eating 2–3 handfuls of makhana a day.

How to store them properly?

It is advised to store makhana in an airtight container in a cool and dry to keep them fresh and crunchy. Avoid exposure to moisture as it can become stale or soggy.