Premium

PM Modi has makhanas 300 days a year: Here’s how you can have this superfood too

Sure it’s a good dietary tool but there’s a protocol to ensure benefits

Prime Minister Narendra Modi has made it a point to have makhanas (fox nuts or lotus seeds) at least 300 days of the year. (PTI)

We have all heard how Prime Minister Narendra Modi has made it a point to have makhanas (fox nuts or lotus seeds) at least 300 days of the year for good health. In fact, makhana has been used in traditional diets for centuries as an immunity-boosting superfood that is packed with fibre, complex carbohydrates, protein, antioxidants and essential minerals.

In a nutshell, makhana is a good dietary tool to help manage chronic illnesses of Indians. It is cholesterol-free, low in sodium and saturated fats, which makes it a heart-healthy snack. The high potassium and low sodium levels help control blood pressure, lowering the risk of hypertension. Its antioxidant activity also helps in better cardiovascular health by lowering cell damage. With a low glycaemic index, it stabilises blood sugar levels. Low in calories but rich in fibre and protein, it prevents overeating. Due to this reason, it is suggested as a healthy substitute for processed foods for people who are on a weight loss or maintenance diet. Finally, it is good for gut health, promoting good bacteria.

How much makhana is safe to eat daily?

The recommended intake may vary depending on an individual’s dietary requirement.
· For increasing protein intake, consume 30-50 grams of makhana daily, mixed with an equal portion of roasted grams to enhance protein quality and amino acid balance. This combination provides a higher protein content, making it a great snack for muscle repair and overall strength.
· Just a handful of makhana, the roasted type or mixed with nuts or seeds, makes for a healthy in-between snack.

· For individuals wanting to increase their protein intake, a moderate excess is healthy provided that it is balanced with other protein sources in the diet.

What are the side effects of overeating makhana?

Makhana is safe for most people but given its fibre content, ensure moderation to avoid any digestive issues like gas or bloating. Since it is potassium-abundant, ingestion in extreme quantities can affect electrolyte balance in those with kidney issues.

ALSO READ | The humble makhana can take Bihar to the world

What’s the best way to have makhana?

It can be consumed at any time of the day, as long as it is eaten in the right proportion and paired with a balanced meal.

Story continues below this ad

• Roasted Makhana – Dry roast makhana in a pan with minimal ghee or olive oil for a light, crunchy snack. Adding a pinch of salt, pepper, or turmeric enhances both flavour and benefits.
• Makhana with Milk – Boil makhana in milk and add nuts, saffron, or cardamom for a nourishing and protein-rich meal that supports bone health and immunity.
• Makhana in Curries – Incorporate makhana into curries and gravies to enhance texture, thickness, and nutritional value.
• Makhana Chaat – Mix roasted makhana with chopped roasted grams or peanuts, fresh vegetables, lemon juice and mild spices for a flavorful, protein-rich snack.

(Bhakti Samant is Chief Dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai)