Studies finding for impressive health benefits of makhana are limited but large population of Asia are commonly using it. So, I will discuss here nutraceutical benefits of makhana which should not be supposed to use as a sole agent for curing or addressing any health issue. However, it should be incorporated into healthy diet (as supportive) to get its micronutrients benefits especially for calcium and magnesium deficiency (which indirectly affects vitamin D metabolism).
NUTRITIONAL VALUE OF MAKHANA
It is low- sodium, low-fat, low-calorie, high-fiber and protein seed along with minerals and antioxidant. It is rich in calcium with modest amount of magnesium, potassium, phosphorous. It also contains vitamin B1, vitamin A, thiamine, iron, zinc and good carbohydrates.
MAKHANA AS GLUTEN FREE DIET
Makhana is good snack for people allergic to gluten present in the wheat because it is gluten free seed.
ABOUT MAKHANA
Fox nut is commonly known as PHOOL MAKHANA or MAKHANA in subcontinent and Asia. It is also known as fox nuts, gorgon nuts, Euryale ferrox and Lotus seeds which is member of water Lilly family. It is edible, puffy and crunchy seeds loaded with antioxidants and micronutrients with a lots of health benefits. Let’s discuss one by one,
HOW MAKHANA STRENGTHEN BODY SKELETON?
When winter set in people have to face bone related issues may be due to cold or physical inactivity or due to Vitamin D deficiency because of less exposure to sun. It is important to strengthen our body skeleton naturally So, what should have to do? The answer is to take makhana daily because it contains calcium, phosphorous, potassium, zinc and magnesium with protein which play crucial role in dealing bone deformities issues like osteoporosis and arthritis. Let’s discuss some positive impact of makhana on bones,
CALCIUM IN MAKHANA AND BONES
As we know that our body can’t synthesize calcium itself. We take it from our diet or from supplementation. Deficiency of calcium is very important risk factor of osteoporosis especially in postmenopausal women and in elders. It is a condition in which bones become fragile, weaken, porous and fragile due to which there is reduction in bone density. Calcium is required for calcification to strengthen the bones and for others biological function of body.
PHOSPHOROUS IN MAKHANA AND BONE
Makhana contains good amount of phosphorous which is important part of bone mineral complex (hydroxyapatite) required for bone strengthening. About 85% of phosphorous is present in bones and teeth indicating its importance in body skeleton.
POTASSIUM IN MAKHANA AND BONE
Presence of potassium in makhana make it bone friendly seed by regulating calcium metabolism.
ZINC IN MAKHANA AND BONE
Zinc is helpful for the binding of minerals as calcium with structural protein required for bone formation.
MAGNESIUM AND BONE HEALTH
Makhana contains modest amount of magnesium which may interfere with bone health by direct or indirect means which are as follow,
INDIRECT IMPACT OF MAGNESIUM ON BONE HEALTH
Indirect impact of magnesium on bone health are as follow,
BY REGULATING VITAMIN D METABOLISM
Magnesium works as cofactor in different enzymatic reaction responsible for synthesis and activation of vitamin D. In the presence of vitamin D, there will be more absorption of calcium which subsequently increases bioavailability of calcium and improves calcification of bone and ultimately bone density.
DOES MAKHANA CONTAIN VITAMIN D?
It is now clear with aforementioned discussion that makhana does not contain vitamin D but it is indirectly available due to presence of magnesium in makhana which have positive impact in vitamin D synthesis and activation process.
BY INTERFERING WITH PARATHYROID HORMONE
Magnesium interferes with parathyroid hormone produced from parathyroid gland in the neck located just the thyroid gland responsible for maintaining serum calcium, magnesium and phosphate homeostasis.
DIRECT IMPACT OF MAGNESIUM ON BONE HEALTH
Deficiency of magnesium has also some direct impact on bone health by increasing osteoclast which is responsible for bone resorption (removal of old bone cells) and by decreasing osteoblast responsible for bone formation.
OXIDATIVE STRESS AND BONE
Magnesium along with others antioxidants attenuate oxidative stress. Oxidative stress is responsible for free radicals’ formation which alter the balance between bone resorption and bone formation (a bone remodeling process) which subsequently decreases bone density and mass.
MAKHANA AND REPRODUCTIVE HEALTH
Makhana is supposed to improve reproductive health in both male and female. Let’s check out,
MAKHANA AND MALE FERTILITY
1. Makhana contains water soluble vitamin thiamine which is link with production of sex hormones and enhance testicular functions.
2. Makhana is supposed to improve semen quality and prevent from the premature ejaculation.
3. Amino acid arginine present in makhana maintain hormonal balance of testosterone and improve sperm count and ultimately fertility.
4. In Ayurvedic medicine, makhana is characterized as aphrodisiac agent which used to increase libido.
MAKHANA AND FEMALE FERTILITY
1. Makhana due to presence of antioxidants and thiamine keep up hormonal balance.
2. Hormonal balance maintains regular menstrual cycle by improving uterine lining.
3. Presence of iron make it ideal to treat iron deficiency anemia and in improving fertility and conceiving chances.
4. Makhana promote weight loss which ultimately increase fertility because obesity is responsible for insulin resistance which become risk factor for PCOS.
OXIDATIVE STRESS
Oxidative stress may be associated with a lot of pregnancy complications as pre-eclampsia, miscarriage, damage to reproductive cells (in both male and female), PCOS, endometriosis, dysfunction of fallopian tube, early birth, growth retardation of fetus and others reproductive issues. Makhana with its nutraceutical benefits reduces oxidative stress and inflammation and improve overall reproductive health.
MAKHANA ASSOCIATION WITH VITAMIN D AND FERTILITY LINK UP
As we already discussed that due to presence of magnesium makhana has indirect effect on vitamin D metabolism. In some studies, it is found that vitamin D is directly correlated with anti mullerian hormone (AMH is an ovarian bio marker) which is indicator of ovarian reserves. Vitamin D may increase ovarian reserve, and egg quality which increases the chances of conception. In men, increase vitamin D level increase calcium level which increase motility of sperm and fertility ratio. However, future research may help us to make conclusive opinion about the makhana associated vitamin D and fertility link up.
MAKHANA FOR POSTPARTUM DELIVERY
After vaginal birth, women feel lethargic, swelling and inflammation in the body, weakening of bones, problems in digestion and others’ problems like that. Calcium, phosphorous, potassium, protein and fiber present in makhana deal with all these problems, a new mom facing. Fiber aid in digestion, protein aid in healing process by generating new cells, calcium and phosphorous aid in strengthening bone, reduction of oxidative stress reducing body inflammation and swelling, micronutrients loaded seed aid in lactation, help in dealing with insomnia (by relaxing and calming effects due to quinoline alkaloids) and also aid in weight loss journey.
OTHERS BENEFITS OF MAKHANA
Beside impressive effects of makhana on bones and fertility, others health benefits are also including as follow,
EFFECTS ON SPLEEN, LIVER AND KIDNEY
Makhana act as a detoxifying agent and clean toxins from Spleen, liver and kidney and improve health of spleen, liver and kidney.
EFFECTS ON HEART HEALTH
Low sodium and fat with antioxidants (gallic acid, chlorogenic and epicatechin, flavonoids), potassium, magnesium promote heart health by lowering blood pressure and inflammation.
EFFECTS ON DIABETES
Being a low glycemic index seed it is healthy snack for diabetic patients which prevent sudden spike of blood sugar due to fiber and protein presence. Rich in antioxidants along with minerals, potassium, magnesium it also reduces risk factors of diabetes as promote weight loss and heart health, reduces oxidative stress and inflammation.
MAKHANA AND SKIN HEALTH (ANTI-AGING EFFECTS)
Kaempferol (flavanol), glutamine (an amino acid which convert into proline which boost collagen and retain elasticity of skin), vitamin E, zinc, saponins alkaloids, vitamin C all work together by neutralizing free radicals and by reducing wrinkles and lines for healthy.
TAKE AWAY NOTE
Makhana is desi popcorn with numerous health benefits especially for bone and fertility issues. Daily moderate consumption is safe for use. Precautions must be taken if someone is allergic or having digestive issues with its consumption.
