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Journalism of Courage
Following the government’s plan to set up a Makhana Board, as announced in Budget 2025, Prime Minister Narendra Modi recently disclosed that he loves makhanas or foxnuts so much so that he has them “at least 300 out of 365 days”. Calling for the production of this traditional crop of Bihar on a global scale, Modi said at a rally in Bhagalpur, “Now, makhana has become a staple part of breakfast in cities across the country. Speaking personally, I eat makhana at least 300 out of 365 days a year. It is a superfood that we must now take to global markets. That’s why, in this year’s budget, the government has announced the formation of a Makhana Board for the benefit of makhana farmers.”
Taking a cue from his revelation, let’s understand what happens when you have makhana almost every day of the year.
Bhavya Munjal, certified nutritionist and dietitian and founder of Bfitworld, said that consuming makhana daily for 300 days a year can have significant effects on the body—both positive and negative—depending on the quantity consumed, preparation method, and overall dietary balance.
Heart health and cholesterol regulation
Makhana is rich in flavonoids (like kaempferol) and polyphenols, which have anti-inflammatory and antioxidant properties.
It reduces bad cholesterol (LDL) and improves good cholesterol (HDL), thereby promoting heart health. “Regular intake may reduce the risk of atherosclerosis and hypertension,” said Munjal.
Weight management
Low-calorie, high-fibre content helps in satiety and reduces frequent hunger pangs. It supports metabolism boost, helping in weight loss. “It prevents overeating and unhealthy snacking,” said Munjal.
Diabetes control
Low glycemic index (GI) helps in regulating blood sugar levels. “Contains complex carbohydrates, ensuring slow glucose release into the bloodstream,” said Munjal. With India becoming the diabetes capital of the world, it’s good to be aware of low glycemic foods like makhana, which one can have to keep glucose levels in check and manage sugar spikes effectively, urged Kanika Malhotra, weight loss expert and nutritionist, Health Astronomy.
Additionally, makhana is rich in magnesium, which is a perfect mineral known to combat stress levels. It also promotes better sleep, a much-needed remedy in today’s fast-paced world, added Malhotra.
Improves digestive health
High fibre aids in smooth bowel movement and prevents constipation. “It helps in maintaining a healthy gut microbiome,” said Munjal.
Strengthens joints and bone health
Rich in calcium, magnesium, and phosphorus, which strengthen bones and joints. “It is beneficial for elderly individuals prone to osteoporosis,” said Munjal.
Anti-ageing benefits
Antioxidants (flavonoids and kaempferol) reduce free radical damage, leading to youthful skin. “It prevents wrinkles, pigmentation, and early signs of ageing,” shared Munjal.
Boosts brain function
It contains thiamine (Vitamin B1), supporting cognitive functions and memory. It reduces stress and anxiety, enhancing mental clarity.
Supports kidney and liver health
Natural detoxifying properties help in flushing out toxins. “Reduces the risk of fatty liver disease and kidney stones,” said Munjal.
Digestive issues
According to Munjal, excessive fibre intake can lead to bloating, gas, and constipation.
Risk of hypoglycemia
While beneficial for diabetes, consuming too much makhana can lead to low blood sugar levels (hypoglycemia), stressed Munjal.
Overconsumption and weight gain
When roasted in ghee or butter, calorie count increases significantly, leading to weight gain. “Eating in large quantities without portion control can backfire on weight loss goals,” said Munjal.
Potential allergic reactions
Munjal cautioned that some individuals may have nut allergies that cause rashes, itching, or breathing issues.
Electrolyte imbalance
High potassium levels can be harmful to kidney patients or those with heart conditions.
Reduced iron absorption
Makhana contains phytic acid, which may interfere with iron absorption, leading to mild anemia if not balanced with iron-rich foods.
Like all good things, moderation is key, emphasised Dt. Komal Malik, head – dietician, Asian Hospital, Faridabad. “Most health experts believe that eating more than a “handful” (about 30 grams) of makhana (fox nuts) a day is “too much,” since excessive consumption can lead to nutrition imbalance and digestive discomfort,” urged Malik.
Tips for incorporating makhana into your diet
Malik shared:
*Snack on ghee-roasted mahkana to curb hunger.
*Use makhana to make traditional sweets like kheer.
*Add roasted makhana to salads for added crunch and nutrients.
*Use makhana in trail mix and protein bars.
*Blend it into smoothies for extra nutrients and creamy smoothness.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
