Fox Nuts / Lotus Seeds is a popular food that is common in the subcontinental diet. In Pakistan it is known as makhana and is used as an ingredient in several curries, raitas etc or just roasted and eaten as a snack as it is light and airy — just like popcorns but way healthier!
Fox nuts come from the plant called Euryale Fox and have a strong nutritional profile, as they are commonly used in Traditional Chinese Medicine & Ayurvedic remedies.
They are a rich source of magnesium, potassium, manganese, protein, calcium and phosphorus. They are also low in cholesterol, calories, saturated fat and sodium thus making it an excellent snack to have throughout the day.
Eating Fox nuts can strengthen bones, control blood pressure, detoxify the body, and improve digestion amongst many more beneficial things.
Quick Facts About Fox Nuts (Lotus Seeds)
Anti-Ageing Properties- A popular flavonoid called kaempferol, in fox nuts helps in slowing down the aging process.
Weight management-These nuts are low in calories & contain lots of protein that helps stay full for a longer period of time; hence curbing hunger.
May Improve Heart Health- Due to its low sodium and high potassium content, fox nuts stabilize the blood pressure levels among hypertension patients. Magnesium in fox nuts may also improve quality of blood and oxygen in the body.
May Improve Bone Strength- The nuts are rich in calcium & thus may play an important role in strengthening bones.
Improves Digestive Health– It has a high fiber content that helps aid digestion and prevent constipation.
Improves cognitive function- They have high thiamine content which helps sustain the cognitive function of the nerves.
Stabilizes Blood Sugar Levels- Since fox nuts are low glycemic foods, they play a role in managing one’s blood sugar levels.
Fox Nuts Nutritional Value
Quantity 100 g
Calories 347 cal
Protein 9.7 g
Fats 0.1 g
Carbohydrates 76.9 g
Fiber 14.5 g
How to use Lotus Seeds / Makhana
A handful of fox nuts / Lotus seeds can be roasted or fried in a little ghee until they become crisp. You can then add salt, pepper, masala seasoning or turmeric to give it a bit flavor as they have a very neutral taste to begin with. There are many recipes of raitas and curries that incorporate the use of fox nuts so you can be as innovative with them as you would like.
It is generally safe to consume lotus seeds/ makhana. In case of allergies it is best to consult a physician before use. Please consult a medical practitioner before use if you are under heavy diabetic or arrhythmia medication.