6 health benefits of fox nuts: Eat makhana, not popcorn, as a binge snack

Health benefits of makhana: Low in calories and fat but high in protein and fibre, makhana helps keep you full longer, reducing unnecessary snacking and aiding in healthy weight loss (Image: Canva)

When it comes to guilt-free snacking, many instinctively reach for popcorn. It's light, crunchy and seems relatively harmless. But there’s a healthier, nutrient-rich alternative gaining attention, makhana, or fox nuts. Popular in Ayurvedic and Chinese medicine, makhana is slowly stepping into the limelight of modern health food trends. These puffed seeds of the Euryale ferox plant are tasty and also come packed with health and medicinal benefits.

Popcorn might be a go-to snack at the cinema, but it often comes slathered in butter, salt, or caramel, transforming it into a calorie bomb. Makhana, on the other hand, can be roasted with minimal oil and seasoning, keeping its calorie count low and nutrition high. Rich in protein, fibre and antioxidants, makhana also has a low glycaemic index, making it diabetic-friendly. Moreover, it is gluten-free and easy to digest, ideal for people with dietary sensitivities.

A study published in PubMed explores the cardioprotective properties of Euryale ferox (Fox seeds) In both acute and chronic models, makhana significantly reduced damage from myocardial ischemic reperfusion injuries in rats. The treated rats displayed improved heart function and smaller infarct areas. Researchers attributed this to makhana’s antioxidant activity and its ability to boost protective proteins like thioredoxin-1 (Trx-1) and TRP32.

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Here are 6 health benefits of makhana:

• Supports heart health: Makhana's antioxidant properties help reduce oxidative stress, which can lower the risk of heart disease. The increase in protective proteins like Trx-1 and TRP32 supports heart tissue repair and improves cardiac function.

• Aids weight management: Low in calories and fat but high in protein and fibre, makhana helps keep you full longer, reducing unnecessary snacking and aiding in healthy weight loss.

• Balances blood sugar levels: Thanks to its low glycaemic index, makhana helps prevent sudden spikes in blood sugar, making it a smart snack choice for diabetics.

• Improves kidney function: Traditionally used to treat kidney issues, makhana is known to act as a natural diuretic and supports detoxification by promoting kidney health.

• Improves digestion: Rich in fibre, makhana helps with smoother bowel movements and prevents constipation. Its light, non-greasy nature also makes it easy on the stomach.

• Strengthens bones: Makhana contains a good amount of calcium, which contributes to bone density and joint strength, especially beneficial for older adults.