Are Makhanas The Next Big Superfood?

You might sprinkle flaxseed on your breakfast and regularly snack on almonds, but have you considered adding makhanas into your diet? Often called lotus seeds or fox nuts, the nutritious ingredient is having a moment – led by farmers in India, where the majority of the world’s makhana is grown, who are finding innovative new ways to expand cultivation. 

What Are Makhanas?

Makhana is a type of seed derived from the euryale ferox plant, commonly known as water lily or gorgon plant. It is native to Asia, and has been used in traditional forms of medicine for many years – particularly in the north-eastern Indian state of Bihar, where 90 percent of the world’s makhana comes from.

Historically, the harvesting process has been tricky, as it requires diving to the bottom of muddy ponds, causing skin issues and injuries. However, in recent years farmers have pioneered a new method, growing the plants in fields in much shallower water. The technique has taken off lately, allowing the crops to be grown much more easily. There have also been innovations in the export process, with a new machine created to roast and pop the seeds. ‘This has helped us increase the quality and the production of fox nuts,’ farmer Phool dev Shahni told the BBC. ‘Given the rising global demand for makhana, significant increases in production will be necessary to achieve any substantial reduction in prices.’

Keen to try them here in the UK? Look out for lotus seeds in health food shops, such as the brand Karma Bites, which sells popped lotus seeds in an array of flavours. They are sometimes used in Indian dishes too, such as the kheer dessert (a milk pudding), flatbreads and rotis. 

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What Are The Health Benefits?

These seeds may be small, but they pack a serious punch when it comes to nutrition. Makhana is protein-rich and high in fibre, with a low content of sodium and fat, and contains lots of antioxidants, which can help reduce inflammation. It is also packed with important vitamins and minerals, including:

• Calcium – good for bone health
• Magnesium – useful for sleep and energy levels
• Vitamin B – good for brain function and eyesight
• Potassium – reduces blood pressure and water retention

Lotus seeds often pop up in Ayurveda, too, an alternative system of traditional medicine native to India – lotus seed tea, for instance, is often recommended for stomach disorders.