Here’s an overview of the nutritional profile and health benefits of makhana:

Nutritional Profile (per 1 ounce or about 28g of makhana):
Calories: Approximately 100

Carbohydrates: 22g

Fiber: 2g

Sugars: 0g

Protein: 3g

Fat: 0.5g (very low fat content)

Vitamins:

Vitamin B1 (Thiamine): Supports energy production and nervous system function.

Vitamin B2 (Riboflavin): Helps with energy metabolism and red blood cell formation.

Minerals:

Magnesium: Supports muscle function, nerve function, and bone health.

Potassium: Helps regulate blood pressure and fluid balance.

Phosphorus: Important for bone health.

Iron: Essential for oxygen transport in the blood.

Zinc: Important for immune function and cell division.

Health Benefits of Makhana:
Rich in Antioxidants:

Makhana is a good source of antioxidants, which help fight oxidative stress in the body. This can help reduce inflammation and protect against chronic diseases like heart disease and cancer.

Supports Heart Health:

Makhana is very low in fat and contains no cholesterol, making it a heart-healthy snack. The high potassium content in makhana helps regulate blood pressure, while its magnesium content supports overall heart function.

Helps with Weight Management:

Makhana is low in calories, fat, and sugar, making it a great option for those looking to lose weight or maintain a healthy weight. The fiber content helps keep you feeling full for longer, reducing the temptation to overeat.

Good for Digestion:

The fiber in makhana supports digestive health by promoting regular bowel movements and preventing constipation. It also helps in maintaining a healthy gut, contributing to better nutrient absorption.

Boosts Kidney Health:

Makhana has traditionally been used in Ayurvedic medicine for its potential to promote kidney health. It is believed to help in the treatment of kidney-related problems and urinary issues due to its diuretic properties.

Regulates Blood Sugar Levels:

Makhana is a good snack option for people with diabetes or those at risk. It has a low glycemic index, meaning it helps maintain stable blood sugar levels without causing rapid spikes, making it a suitable option for blood sugar control.