Fox Nuts, also known as Makhana or Lotus Seeds, are the edible seeds of a plant that grows in aquatic environments. They are often roasted and eaten as a snack in many parts of Asia, particularly in India, where they are used in both savory and sweet dishes. Makhana has a mild, nutty flavor and is considered a superfood due to its rich nutritional profile.
Scientific Name: Euryale Fox
Family: Nymphaeaceae (Water Lily Family)
Other Names: Makhana, Phool Makhana, Lotus Seed, Fox Nut
Origin: Native to India, China, and Japan, particularly found in water bodies in the Himalayan region.
Nutritional Value (Per 100g of Fox Nuts)
Health Benefits of Fox Nuts
✅ Good for Heart Health – Fox nuts are low in fat and high in magnesium and potassium, which help in maintaining healthy blood pressure and cardiovascular function.
✅ Rich in Antioxidants – Fox nuts contain flavonoids and other antioxidant compounds that help reduce oxidative stress and prevent chronic diseases.
✅ Supports Weight Loss – They are high in fiber, which helps in promoting satiety and controlling appetite, making them a good snack for weight management.
✅ Helps with Digestion – The high fiber content in makhana aids digestion and promotes regular bowel movements, preventing constipation.
✅ Regulates Blood Sugar – Fox nuts have a low glycemic index, making them a great choice for managing blood sugar levels, especially for those with diabetes.
✅ Improves Kidney Health – Makhana is traditionally used to support kidney health due to its diuretic properties, which help in flushing out excess fluids and toxins from the body.
✅ Boosts Bone Health – Fox nuts are a good source of calcium, magnesium, and phosphorus, which are essential for maintaining strong bones and teeth.
✅ Rich in Protein – Makhana provides a plant-based source of protein, making it beneficial for vegetarians and vegans looking to increase their protein intake.
✅ Anti-Aging Properties – The antioxidants in fox nuts help protect the skin from signs of aging, such as wrinkles and fine lines.
Uses of Fox Nuts
🌿 As a Snack – Roasted makhana is a popular, healthy snack, especially in India. You can roast them with a little ghee (clarified butter) and spices for added flavor.
🌿 In Sweet Dishes – Makhana is often used in traditional Indian sweets like kheer (rice pudding) and phool makhana ki mithai (fox nut sweet). It is cooked with milk, sugar, and cardamom for a delicious treat.
🌿 In Savory Dishes – Fox nuts can be added to curries, vegetable stir-fries, or mixed with other ingredients to create a crunchy topping for dishes like salads or soups.
🌿 Makhana Flour – The seeds can be ground into flour and used in making gluten-free roti (flatbread) or as a thickening agent for soups and stews.
🌿 As an Ingredient in Trail Mix – Makhana can be added to homemade trail mix, combined with nuts, dried fruit, and seeds for a wholesome snack.
How to Roast Fox Nuts (Makhana)