From the Research
Foxnuts (makhana) are a nutritious snack option that offers numerous health benefits, including being low in calories and rich in protein, fiber, calcium, magnesium, potassium, and antioxidants. For safe consumption, adults can generally consume 30-50 grams (about a handful) of foxnuts daily. These seeds support heart health by being low in sodium and cholesterol-free, while their magnesium content helps regulate blood pressure 1. Foxnuts may aid weight management due to their low calorie content and high fiber, which promotes satiety. They have a low glycemic index, making them suitable for people managing blood sugar levels. Some key benefits of foxnuts include:
- Low in calories
- Rich in protein, fiber, calcium, magnesium, potassium, and antioxidants
- Supports heart health
- Aids in weight management
- Low glycemic index For optimal health benefits, choose plain or lightly roasted foxnuts rather than heavily seasoned varieties with added salt or sugar. Pregnant women can safely consume foxnuts in moderation as they provide essential nutrients like calcium and iron. Foxnuts can be enjoyed roasted as a snack, added to trail mixes, incorporated into curries, or ground into flour for baking. Their anti-inflammatory properties come from antioxidants that help combat oxidative stress in the body, potentially reducing inflammation and supporting overall health 2, 1. It is essential to note that while foxnuts have various health benefits, the provided evidence does not directly link foxnuts to specific health benefits, but the nutritional content and antioxidant properties of foxnuts can be inferred to provide similar benefits as other nutrient-rich foods 3, 1.