It is an excellent source of several antioxidants that can neutralize dangerous free radicals and prevent oxidative stress that can cause cellular damage.
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Eating makhana can improve protein and fibre intake that can benefit weight loss management. It is worth mentioning here that high protein diets support weight loss efficiently. Obtaining adequate protein through foods can decrease body weight, control appetite, and decrease food cravings, and prevent unnecessary snacking.
Lotus seeds, popularly known as Makhana, offer several health benefits. They are a rich source of calcium, iron, magnesium, and antioxidants. The light snack can support weight loss, help manage diabetes, improve heart health, strengthen bones, and enhance sleep quality. Makhana is a vital source of dietary fibre that can help you feel satisfied for longer duration and improve digestion health.
If you consume 32 grams of dried makhana, it can offer 106 calories, 4.93 grams protein, 52.2 mg calcium, 67.2 mg magnesium, 200 mg phosphorous, 438 mg potassium, and 1.13 mg iron. It also offers adequate amount of carbohydrates. Calcium in makhana supports healthy bone health, helps decrease blood pressure, and reduce cholesterol, according to healthline.
Offers Antioxidants: It is an excellent source of several antioxidants that can neutralize dangerous free radicals and prevent oxidative stress that can cause cellular damage. Presence of antioxidants in makhana can prevent various chronic disease like type 2 diabetes, cancer, and heart disease. The antioxidants available in makhana are gallic acid, ellagic acid, and epicatechin. Antioxidants can significantly help in alleviating inflammation and the dry fruit can improve inflammatory conditions like rheumatoid arthritis (RA), gout, psoriasis, and IBD (inflammatory bowel disease).
Regulates Blood Sugar: Consumption of makhana can help you mange blood sugar effectively. According to a study conducted by National Library of Medicine in 2023, when mice with diabetes were given germinated makhana seeds it helped improve blood sugar regulation, boosted various antioxidant enzymes, and improved kidney health.
Supports Weight Loss: Eating makhana can improve protein and fibre intake that can benefit weight loss management. It is worth mentioning here that high protein diets support weight loss efficiently. Obtaining adequate protein through foods can decrease body weight, control appetite, and decrease food cravings, and prevent unnecessary snacking. Also, fibre available in makhana can help you feel fuller for longer as it takes longer to digest. Makhana supports healthy bowel movements and improves digestive health.
Improves Skin Health: Makana is packed with several amino acids namely glutamine, cystine, arginine, methionine that can improve skin elasticity. The presence of some essential compounds available in lotus seeds can decrease appearance of wrinkles and improve over skin health as body ages. The body uses glutamine to create proline, an amino acid available in collagen, a necessary compound that can improve skin hydration and elasticity, added the healthline report. Methionine and arginine play active role for the production of creatine, that can decrease wrinkles.
Beneficial for Heart Health: Makhana seeds can improve heart health. The study carried out by National Library of Medicine in 2019 discovered that when makhana extracts were administered to rats with nonalcoholic fatty liver disease for 4 weeks, it reduced high cholesterol and triglyceride levels significantly, potential risk factors for heart disease.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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