A Lotus Seed or fox nut is a type of seed derived from the Euryale ferox plant. They are also known as makhana. They are used in Asian cuisine and traditional medicine. Makhanas are abundantly grown throughout Asia and have numerous health benefits.
Nutritional Value:
High in minerals:
Lotus seeds contain calcium, potassium, and magnesium in major amounts. These are important for various functions in the body.
Rich in Proteins:
Lotus seeds are a good source of plant-based proteins.
The seed proteins are rich in threonine, glutamic acid, leucine, arginine, and aspartic acid.
Low Calories and High Dietary Fiber:
Its low calories and high fiber content keep you feeling full and satisfied.
Good source of Vitamins
The seeds are high in vitamin B, particularly thiamin.
Health Benefits of Lotus Seeds:
1. Powerhouse of Nutrients :
Lotus seeds contain a good amount of nutrients. In 100 gm, dried lotus seeds contain 332 calories and consist of 64% carbohydrates, 2% fat, 15% protein, and 14% water. Lotus seeds are rich in vitamins and micronutrients.
2. Help to Maintain Blood Pressure:
Lotus seeds are rich in magnesium and potassium, which aids in the regulation of blood pressure.
3. Help in Regulating Sleep and Treat Insomnia:
The alkaloids in lotus seeds may increase the time of sleep. Lotus seed calms the mind and alleviates insomnia.
4. Lotus Seeds Are High in Antioxidants:
Lotus seeds are rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress.
In particular, lotus seeds contain specific antioxidants like gallic acid, epicatechin, and chlorogenic acid.
Antioxidants may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes.
Antioxidants are beneficial in inflammatory conditions like psoriasis, inflammatory bowel disease, rheumatoid arthritis, etc as they reduce inflammation.
5. Help Manage Diabetes:
Due to its low GI (glycemic index), lotus seed is an excellent food for diabetics.
6. Good For Bones and Joints:
The anti-inflammatory properties of Lotus seeds benefit people suffering from arthritis. The regular consumption of fox nuts or lotus seeds can help manage joint pain and promote better movement
Fox nuts fulfill your body's calcium needs and help patients with arthritis and osteoporosis strengthen their bones.
7. Help In Weight Management:
Low calories and high fiber content in lotus seeds help you feel full and satisfied which helps in weight management.
8. Anti-Aging Effect:
Lotus Seeds contain an anti-aging enzyme, L-iso aspartyl methyl transferase which repairs damaged skin cells, helps to slow down the aging process, and boosts collagen synthesis within the body. Lotus seeds are also rich in Kaempferol which has anti-aging properties.
9. Improves Kidney Function:
The strong diuretic quality of these seeds aids in smoothly eliminating fluid wastes from the kidneys, thus, improving the overall functioning and health of your kidney.
10. May Help To Reduce Depression and Anxiety:
Lotus seeds have been found to have potential anti-depressant effects by modulating neurotransmitters in the brain. Bioactive compounds like saponins, flavonoids, alkaloids, and tannins may help to reduce anxiety and depression.
11. May Protect Nerve cells From Damage:
Alzheimer’s disease is a neurodegenerative disorder that results in memory loss and other mental impairments. Lotus seeds may have neuro-protective effects i.e., it may protect the nerve cells from damage as in the case of Alzheimer’s disease.
12. Help in Maintaining a Healthy Gut:
Lotus seeds are a good source of dietary fibre which aids digestion and helps in maintaining a healthy gut.
13. May Support Healthy Heart Functions:
They are rich in antioxidants which can help neutralize free radicals and protect the heart against injuries. Other studies suggest that lotus seeds may help reduce triglyceride and cholesterol levels, improving heart health.
14. Good for Liver Health:
Eating lotus seeds is proven to treat fatty liver disease and reduce blood fat.
15. Help To Improve Fertility:
They stimulate blood circulation to the reproductive organs, thereby delivering vital nutrients and energy to those tissues and augmenting sexual health and fertility.
How many lotus seeds can we eat in a day?
It is suggested to take 3-4 lotus seeds daily.
The recommended dosage of lotus seed, in the form of the powdered extract, is 3 to 6 grams per day.
Overconsumption of lotus seeds can lead to allergic reactions, and digestive discomfort such as bloating, gas, and indigestion. If you are allergic to nuts and seeds, you may also be allergic to lotus seeds.
Lotus seeds make for an excellent snack option and also have many health benefits. However, consume them in moderation to reap the benefits as well as to avoid the side effects.
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