Reading Time: 5 minutes
Introduction: The Rise of Anklodya (Makhana) as a Global Superfood. Makhana: India’s Natural Superfood for Weight Loss Diabetes & Fertility. Anklodya, popularly known as Makhana, Fox Nut, or Euryale ferox, has transformed from a traditional Indian fasting snack into an internationally recognized superfood.
Rich in protein, minerals, antioxidants, and bioactive compounds, this lightweight white seed is now valued for weight loss, diabetes control, heart health, and anti-aging benefits.
Its cultivation, rooted deeply in Bihar and Eastern India, supports the livelihood of thousands of farmers. Today, Makhana has become a powerful symbol of India’s nutritional heritage.
1. What Is Anklodya / Makhana / Fox Nut?
Makhana comes from the aquatic plant Euryale ferox, found in ponds and wetlands. After harvesting and heating, the tough black seeds pop into the soft, white fox nuts we commonly enjoy.
🥥 Popular Names
- Anklodya (Gujarat)
- Makhana (North India)
- Phool Makhana (Ayurveda)
- Fox Nut (Global)
- Euryale Ferox (Scientific)
🌾 Why Makhana Is Unique
- Naturally gluten-free
- Low-glycemic (safe for diabetics)
- High-protein vegetarian snack
- Excellent for fasting (vrat)
- One of the few naturally alkaline foods
2. Nutritional Value of Makhana (Per 100g)
| Nutrient | Amount |
| Calories | 347 kcal |
| Protein | 9.7 g |
| Carbohydrates | 77 g |
| Fat | 0.1 g |
| Fiber | 7.6 g |
| Calcium | 60 mg |
| Iron | 1.4 mg |
| Magnesium | 95 mg |
| Potassium | 500 mg |
| Phosphorus | 300 mg |
| Antioxidants | Gallic acid, chlorogenic acid |
💪 Key Nutritional Highlights
- High protein → ideal for vegetarians
- High fiber → improves digestion
- Low fat → perfect for weight loss
- Rich minerals → strengthens bones & heart
- Antioxidant-rich → anti-aging + anti-inflammatory
3. Top 20 Evidence-Based Health Benefits of Makhana
3.1 Supports Natural Weight Loss
Low-calorie, high-fiber makhana keeps you full longer and prevents overeating. It stabilizes blood sugar and reduces cravings.
3.2 Helps Control Diabetes
It has a low glycemic index, making it perfect for diabetics. It releases energy slowly and prevents glucose spikes.
3.3 Protects Heart Health
High magnesium + low sodium = healthier blood pressure and improved cardiovascular function.
3.4 Strengthens Bones & Joints
The calcium, phosphorus, and magnesium combination boosts bone density and joint health.
3.5 Improves Digestion
High dietary fiber reduces constipation, supports gut bacteria, and improves bowel movement.
3.6 Anti-Inflammatory Properties
Compounds like kaempferol reduce inflammation and protect tissues from oxidative damage.
3.7 Enhances Kidney Health
Makhana helps reduce uric acid levels and supports kidney detoxification.
3.8 Great for Skin Health
Antioxidants fight aging, improve collagen, and reduce pigmentation and fine lines.
3.9 Boosts Fertility in Men & Women
Ayurvedic texts mention makhana as a fertility enhancer (Vrushya Rasayana) that improves sperm health and female reproductive balance.
3.10 Ideal for Pregnant Women
High protein, minerals, and fiber support fetal development and prevent acidity.
3.11 Supports Brain Health
Antioxidants enhance memory, reduce cognitive decline, and protect brain cells from damage.
3.12 Regulates Blood Pressure
High potassium content relaxes blood vessels and helps maintain stable blood pressure.
3.13 Good for Liver Function
Studies show liver-protective effects due to antioxidants and anti-inflammatory compounds.
3.14 Supports Muscle Repair
Amino acids help in muscle growth and recovery—ideal for athletes and gym-goers.
3.15 Prevents Acidity & Gas
Its alkaline nature helps neutralize stomach acid and soothe gastritis.
3.16 Helps Strengthen Immunity
Bioactive antioxidants support the immune system.
3.17 Safe Snack for Cardiac Patients
Low cholesterol
Low fat
High fiber
→ Excellent heart-friendly snack.
3.18 Improves Sleep Quality
Natural calming compounds help reduce stress and promote restful sleep.
3.19 Reduces Stress & Anxiety
Minerals like magnesium soothe the nervous system and balance cortisol levels.
3.20 Shows Anti-Cancer Potential
Gallic acid and chlorogenic acid show promising anti-cancer effects in early research.
4. Why Makhana Is the Best Snack for Weight Loss
✨ Benefits for Weight Loss
- Low calorie yet filling
- Prevents binge eating
- Keeps metabolic rate stable
- Reduces late-night cravings
⏱ Best Time to Eat for Weight Loss
- Mid-morning snack
- Evening snack
- Before dinner to reduce overeating
📦 Ideal Daily Serving
30–40 grams (one medium bowl)
5. Makhana for Diabetes: Why Doctors Recommend It
💡 Key Reasons
- Low glycemic index
- Slow release of glucose
- High magnesium improves insulin response
- Helps control sugar cravings
- Stabilizes energy levels
🍽 Safe Ways to Eat
- Plain roasted makhana
- Roasted with turmeric and black pepper
- Makhana kheer with stevia
- Makhana curry without cream
6. Ayurveda & Makhana: 2000+ Years of Healing Wisdom
In Ayurveda, Makhana is described under:
- Balya – Strength builder
- Vrushya – Fertility enhancer
- Grahi – Gut strengthener
- Brimhana – Nourishing food
🌸 Ayurvedic Benefits
- Improves reproductive health
- Balances Pitta Dosha
- Reduces acidity
- Strengthens kidney function
- Improves stamina and immunity
- Reduces stress and improves sleep
7. Types of Makhana Available in India
1. Traditional Desi Makhana
High nutrition; grown naturally in ponds.
2. Bihar Premium Makhana
Large size and best taste.
3. Machine-Processed Makhana
Uniform size and shape.
4. Flavoured Makhana
Cheese, peri-peri, masala, caramel — tasty but high in salt/sugar.
8. Side Effects & Precautions
⚠ Possible Side Effects
- Constipation (if consumed too much)
- Bloating in sensitive individuals
- High-salt flavored makhana increases BP
⛔ Avoid Excess If
- You have severe constipation
- You are allergic to seeds
- You rely on packaged flavored makhana
✔ Safe Limit
30–50g/day
9. How to Identify Pure & High-Quality Makhana
Look For
- Large size
- Bright white color
- Lightweight yet firm
- No black dots or foul smell
- Crispy when broken
Avoid
- Small or broken seeds
- Yellow or brown tint
- Damp or soft seeds
- Very cheap quality (may be adulterated)
10. Top 10 Delicious Ways to Eat Makhana
10.1 Roasted Makhana
Simple, crunchy, healthy.
Add salt and pepper.
10.2 Ghee Makhana
Roast in a teaspoon of pure ghee.
Add turmeric and rock salt.
10.3 Makhana Kheer
Perfect for fasting.
Made with milk, cardamom, and nuts.
10.4 Makhana Chivda
Healthy homemade snack with peanuts and curry leaves.
10.5 Makhana Curry
Add to tomato-onion gravy for a nutritious curry.
10.6 Caramel Makhana
A healthy dessert alternative.
10.7 Protein Mix Makhana
Combine with roasted chana and almonds.
10.8 Makhana Salad
Toss into salads for crunch.
10.9 Makhana Ladoo
Made with jaggery and ghee — kids love them!
10.10 Makhana Smoothie
Blend with yogurt, banana & nuts for a protein-rich shake.
11. Makhana for Kids: A Healthier Snack Option
Makhana supports:
- Brain development
- Immunity
- Digestion
- Bone strength
A perfect replacement for fried packaged snacks.
12. Makhana as Fasting (Vrat) Food
Ideal for:
- Navratri
- Mahashivratri
- Ekadashi
- Purnima
It offers long-lasting energy and prevents weakness during fasting.
13. Makhana vs Almonds vs Popcorn: A Healthy Comparison
| Feature | Makhana | Almonds | Popcorn |
| Calories | Low | High | Low |
| Fat | Very low | High | Low |
| Fiber | High | Medium | High |
| Protein | Moderate | High | Low |
| Best For | Weight loss, diabetes | Muscle building | Light snacking |
14. Storage & Shelf-Life Tips
- Store in an air-tight container
- Keep away from moisture
- Shelf life: 6–9 months
- Roast lightly to refresh old makhana
15. Scientific Research on Makhana / Euryale Ferox
Modern studies highlight:
- Anti-diabetic properties
- Anti-aging and antioxidant effects
- Fertility improvement
- Anti-inflammatory activity
- Liver and kidney-protective functions
Research published in PubMed, NCBI, AYUSH Journals confirms its benefits.
Conclusion: Why Anklodya / Makhana Deserves a Place in Your Daily Diet
Makhana: India’s Natural Superfood for Weight Loss, Diabetes & Fertility. Anklodya (Makhana) is one of the rare superfoods that combine high nutrition, low calories, powerful antioxidants, and digestive benefits. It supports weight loss, stabilizes blood sugar, strengthens the heart, enhances fertility, and improves overall wellness.
Whether roasted, cooked, or blended into smoothies — Makhana is a natural gift that fits perfectly into modern healthy living.