PM Modi reveals eating makhana 300 days a year; here's why you should too

In a recent rally in Bhagalpur, Prime Minister Narendra Modi touted the health benefits of makhana, or fox nuts, sharing that it has become a cornerstone of his diet. He revealed that he consumes the superfood nearly 300 days a year, emphasising its role as a nutritious addition to any well-balanced diet.

"Now, makhana has become a staple part of breakfast across cities in India," PM Modi shared. "Personally, I eat it at least 300 out of the 365 days a year. It is a superfood that we must now introduce to global markets." He also noted that the Indian government’s latest budget includes the formation of a Makhana Board to benefit local farmers and expand production.

Health benefits of makhana

Also known as lotus seeds, makhana is a nutrient-dense superfood long revered in India. “Research supports the idea that makhana offers a unique combination of macronutrients, micronutrients, and bioactive compounds,” explains Ashlesha Joshi, senior nutritionist at Tone30 Pilates.

Here are the reasons why incorporating makhana into your diet can benefit your health:

• Rich in antioxidants: Makhana contains flavonoids that possess potent anti-inflammatory and antioxidant properties. These compounds help neutralise free radicals in the body, reducing the risk of chronic conditions like cardiovascular disease.
• Supports heart health: With its low sodium and high potassium content, makhana can help regulate blood pressure, making it an excellent choice for those managing hypertension.
• Aids in weight management: Low in calories but high in fiber, makhana promotes feelings of fullness, reducing overall calorie intake and helping in weight loss efforts.
• Promotes bone health: Rich in calcium, makhana supports strong bones and can help prevent conditions like osteoporosis, particularly beneficial for postmenopausal women.
• Supports blood sugar control: Makhana’s low glycemic index makes it a suitable snack for individuals with diabetes, as it helps maintain stable blood sugar levels.
• Improves kidney function: With natural astringent properties, makhana supports kidney health by aiding in the removal of toxins.

Who should avoid makhana?

While makhana is safe for most, certain groups should be cautious when including it in their diet.

“Though rare, people with allergies to makhana may experience symptoms like itching, swelling, or digestive discomfort. Additionally, because of its high fibre content, those with irritable bowel syndrome (IBS) may experience bloating or constipation,” Joshi notes.

"Since makhana can affect blood pressure, consult a healthcare provider if you are on antihypertensive medications before consuming it in large amounts. Pregnant women are also advised to consume it in moderation, given the lack of extensive research on its effects during pregnancy," she adds.

Also Read | Health benefits of makhana: Boost brain health, lower cholesterol, maintain blood sugar level

How to include makhana in your diet

While makhana is generally safe for most people, certain groups should exercise caution. (Image: Freepik)

Makhana is incredibly versatile and can be enjoyed in a variety of delicious, healthy ways.

Marisha Baurai, food innovation technologist at Farmley, offers some creative ideas for incorporating makhana into your daily meals. “A simple bowl of makhana tossed with a bit of ghee, salt, and pepper is perfect for curbing those evening hunger pangs,” she suggests. “You can also create a nutritious trail mix by pairing makhana with nuts, seeds, and dried fruits. For an extra boost, add crushed makhana to homemade granola or blend soaked makhana into your smoothie for added creaminess and nutrition.”

Baurai also suggests adding a twist to traditional snacks: “For a fun, flavourful option, try making a quick makhana bhel with chopped onions, tomatoes, cucumber, and homemade chutney. As summer approaches, consider a cooling makhana raita, which combines roasted makhana with yogurt, cucumber, and cumin powder—perfect for digestion.”

For a savoury treat, mix roasted, crushed makhana with mashed sweet potatoes and spices, then pan-fry them into crispy tikkis.

By adding makhana to your diet through creative recipes, you can enjoy its many advantages while keeping your meals both interesting and nutritious.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.