In an on-the-ground investigation by 'The FreeLance', we explore makhana—an essential staple food in Indian kitchens and fasts. Rich in protein, fiber, calcium, and magnesium, makhana is a nutritional powerhouse. Archaeological evidence from Israel's 'Gesher Benot Ya'aqov' site reveals makhana seeds dating back 7.8 lakh years, making it one of the oldest plant-based foods used by humans. Mentioned in ancient texts like 'Charaka Samhita', India is today one of the largest producers of makhana globally.
10 Health Benefits and Nutrition Insights by Dr. Poonam Tiwari
Dr. Poonam Tiwari, Senior Dietician at Dr. Ram Manohar Lohia Institute of Medical Sciences, Lucknow, explains that 100 grams of makhana provides vital nutrients. Research published in the 'Journal of Food Biochemistry' (2022) and 'National Library of Medicine' (2018) highlights its dietary fiber and antioxidant properties, which combat oxidative stress and support digestion.
- Bone Health: Minerals like magnesium and calcium support bone density, complemented by Vitamin D and exercise.
- Heart Health: Potassium, magnesium, and antioxidants protect cardiovascular health.
- Weight Loss: Low in calories and high in fiber, it aids in effective weight management.
- Consumption: Roasting lightly is best; excess oil or high heat can diminish its nutrient profile.
9 Crucial Things to Check While Buying Makhana
The FreeLance's investigation highlights that moisture in makhana degrades its quality, shelf life, and nutrition. Dr. Poonam Tiwari advises checking for crispness and freshness before purchase. While safe for most, excessive consumption should be avoided by individuals with specific health conditions.
