Lets discuss everything under the Sun about makhana nutrition. If we are claiming it as a Superfood, we should be sure what is it exactly that qualifies Makhana as a Superfood. 1. Macronutrients:
Calories: Approximately 347 calories.
Protein: Makhana is a good source of protein, providing around 9 grams per 100 grams. Protein is essential for muscle repair and overall body function.
Fat: Makhana is low in saturated fats. It contains healthy fats, including unsaturated fats. Total fat content is around 1.9 grams per 100 grams.
Carbohydrates: Makhana is primarily a carbohydrate-rich food, with around 76 grams per 100 grams. The carbohydrates include dietary fiber and natural sugars.
2. Dietary Fiber:
Makhana is a rich source of dietary fiber, providing approximately 14 grams per 100 grams. Dietary fiber aids in digestion, helps maintain a healthy weight, and supports heart health.
3. Micronutrients:
Vitamins: Makhana contains various vitamins, including:
Vitamin A: Beneficial for vision health and immune function.
Vitamin B-complex: Includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and folate (B9). These vitamins play a crucial role in energy metabolism and overall well-being.
Vitamin E: Acts as an antioxidant, protecting cells from damage.
Minerals: Makhana is a good source of minerals such as:
Magnesium: Important for muscle and nerve function, blood sugar regulation, and bone health.
Potassium: Essential for maintaining fluid balance, nerve signals, and muscle contractions.
Phosphorus: Contributes to bone health and energy metabolism.
4. Antioxidants:
Makhana contains antioxidants like kaempferol, which have anti-inflammatory and anti-cancer properties. These compounds help neutralize harmful free radicals in the body.
5. Low Glycemic Index:
Makhana has a low glycemic index, making it a suitable snack for individuals managing blood sugar levels. It provides sustained energy without causing rapid spikes in blood glucose.
6. Gluten-Free and Low Sodium:
Makhana is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease.
It is low in sodium, which is beneficial for individuals looking to reduce their sodium intake for heart health.
7. Health Benefits:
Regular consumption of makhana is associated with various health benefits, including improved digestion, better heart health, and support for weight management.
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