Phool Makhana –A Healthy Puffed Snack

Phool Makana also known as prickly water lily, makhana, or Gorgon plant is a species of water lily found in southern and eastern Asia and the only extant member of the genus Euryale specie Euryale ferox. The edible seeds, called fox nuts or makhana, are dried, and eaten predominantly. It is a perennial water plant native to eastern Asia and southern Asia, and is found from northeast India to Korea and Japan, as well as parts of Pakistan and eastern Russia. Recently, it has also been recorded in Serbia, Europe. It was probably dispersed to Serbia through migrating birds. The area of land devoted to fox nut cultivation has increased to 87,000 acres. In India, more than 96,000 hectares in Bihar, where it is called Mithila Makhana set aside for cultivation of in 1990–1991. Bihar produces 90% of the world’s fox nuts. Bihar accounts for more than 85 percent of the makhana produced in the country. Northern part of Bihar, constituting districts of Madhubani, Darbhanga, Sitamarhi, Saharsha, Katihar, Purnia, Supaul, Kishanganj and AR aria, is agro climatically suitable for makhana cultivation.

Habitat and cultivation

The plant grows in fresh water ponds, producing flowers with white inner petals and violet outer petals. The leaves are large, round and peltate, often more than a meter (3 feet) across, with a leaf stalk attached in the centre of the lower surface. The leaves are deep green; the leaf veins are purplish. The stems and leaves are covered in sharp prickles. It can be grown in shallow water or rich soil. It does not tolerate shade or cold.

Harvesting

Fox nuts have traditionally been harvested by diving without breathing equipment to a depth of 8 feet (2.4 m) in freshwater ponds. This is arduous, with skin hazards from mud and the plant’s thorns. The National Research Centre for Makhana has pioneered the plant’s cultivation in fields flooded to a depth of 1 foot (0.30 m) which makes production and harvesting easier.The centre has developed a more productive variety, increasing farm income, and is designing a harvesting machine. Reproduction and genomics Self-pollination occurs in the flower. Pollen is released before the flower opens. The majority of flowers are cleistogamous, not opening for cross-pollination, though some normally-opening chasmogamous flowers do occur. The chromosome count is n = 29. The genome size is 870.42 Mb. The chloroplast genome is 159930 bp long.

Nutritional value

Lotus seeds are low in fat and sodium and high in potassium and magnesium, making it an excellent choice for people suffering from high blood pressure. In fact, in traditional Chinese medicine, they are used to treat cardiovascular ailments like hypertension and arrhythmia. According to an extensive research conducted on lotus seeds in 2009—and published in the Journal of Pharmacy and Pharmacology—apart from being heart  friendly, these wonder seeds also help curb inflammation in the body and are a good source of calcium. 1. Rich in nutrients.

Rich in fibres and proteins, makhana nutrition content is high, while it remains low in fat. Here’s the nutritional value of makhana per 100g:Makhana also contains a balanced amount of carbohydrates and iron, making it a super food. All of these nutritional values of makhana demonstrate the advantages of including it as part of a healthy diet. Makhana is an excellent source of several important nutrients and makes a great addition to a healthy, l-rounded diet. Is an excellent source of several important nutrients and makes a great addition to a healthy, well-rounded diet. It contains a good amount of carbs in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus. Calcium, in particular, has been shown to support bone health, help reduce blood pressure, and decrease cholesterol levels. Meanwhile, magnesium is necessary for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, and more. Makhana is a good source of protein and fibre, along with micronutrients like calcium, magnesium, iron, and phosphorus. Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress .In particular, makhana contains specific antioxidants like garlic acid, chromogenic acid, and epicatechin .Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes. Antioxidants can also reduce inflammation, which could be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease. Makhana is rich in antioxidants, which could protect against inflammation and chronic disease.3. May help stabilize blood sugar levels. Some research suggests that makhana could help support better blood sugar management.

Benefits of eating makhana

There is a gamut of benefits of eating makhana due to its high nutritional value. Makhana, offer numerous advantages, such as:Weight management: Being rich in nutritional value, makhana can help maintain a healthy weight and add value to one’s diet. Additionally, it is low in cholesterol and fat, making it beneficial for weight loss. Heart health: Makhana contains essential nutrients like protein, calcium, magnesium, and potassium, which are beneficial for maintaining a healthy heart. Kidney functioning maintenance: Makhana acts as a detoxifying agent, flushing out toxins and cleansing the spleen, which is responsible for removing blood cells. This contributes to maintaining good kidney health, as it helps control blood flow and regulates urination by eliminating toxins from the body. Controlling blood pressure: The high magnesium content and low fat and sodium levels in makhana make it effective in managing and maintaining blood pressure levels, especially for individuals with hypertension. Detoxifying the liver: The nutritional benefits of makhana also contribute to maintaining liver function and enhancing metabolism. Bone and teeth health: Makhana is an excellent source of calcium, magnesium, and proteins, which are essential for healthy bone and teeth growth and development. Diabetes management: Being low in caloric value and glycaemic index, makhana is considered healthy for managing diabetes and sugar levels in the body. Healthy digestive system: Being high in fibre, the benefits of lotus seeds include keeping the digestive system healthy and promoting bowel movement, thus preventing constipation. Anti-ageing: Lotus seeds or fox nuts are rich in antioxidants, making them a great anti-ageing food. It is better to eat roasted makhana rather than frying it to reap the full makhana benefits for anti-ageing. Nerve function: Lotus seeds or makhana also contain thiamine, which is essential in aiding cognitive function and contributes to the process of neurotransmission, key in maintaining good nerve function. Good for fertility: Makhana also benefits both men and women in dealing with infertility problems. Makhana benefits for females and male include improving semen quality and preventing premature ejaculation. Inflammation: Lotus seeds have a natural compound known as kaempferol which helps in reducing inflammation in the body. Inflammation is responsible for many diseases such as arthritis and rheumatism. Thus, it is good for patients suffering from arthritis. Preventing Gluten-free alternative: Many people are allergic to wheat; they can eat makhana as a gluten-free alterna-tive as it is high in protein and carbohydrate content.Due to their high iron content, lotus seeds offer significant benefits for women dealing with anemia.  Additionally, their essential vitamins and minerals contribute to reproductive health, particularly beneficial for women with low iron levels. Makhana also helps maintain hormonal balance, supporting female fertility and overall health across different age groups. For men seeking a nutritious snack that doubles as a wholesome ally, fox nuts are a great option. These tasty seeds support muscle growth with their protein content and assist in maintaining an active lifestyle. Additionally, phosphorus and magnesium in fox nuts improve bone health and contribute to overall well-being.

Uses

The plant produces starchy white seeds that are edible. The plant is cultivated for its seeds in lowland ponds in India, China, and Japan. The Chinese have cultivated the plant for centuries. In the northern and western parts of India, seeds are often roasted or fried, which causes them to pop like popcorn. These are eaten, often with a sprinkling of oil and spices. They are also used in other types of cooking, especially to make a porridge or pudding called kheer. The seeds are used in Cantonese soup, in Ayurveda preparations, and in traditional Chinese medicine.

Recipes with Makhana

Here are common recipes using Makhana

1. Roasted Makhana Snack:

l Heat a teaspoon of ghee or oil in a pan.

l Add 1 cup of makhana and roast the mon low heat until they become crisp.

l Sprinkle with salt, pepper, and your favourite spices (like chaat masala or cumin powder).

l Enjoy as a crunchy snack

2. Kheer

l Heat ghee in a pan and roast 1 cup of makhana until they turn crispy. Remove and let them cool.

l Grind the roasted makhana into a coarse powder

l In another pan, heat milk and bring it to a boil. Add the ground makhana powder and stir well.

l Add sugar or jaggery to taste, along with cardamom powder and chopped nuts (like almonds and cashews).

l Cook until the mixture thickens to a pudding consistency. Serve warm or chilled.

3. Makhana Curry:

Heat oil in a pan and add cumin seeds, mustard seeds, and curry leaves.

l Add chopped onions and sauté until golden brown. Add ginger-garlic paste and cook for a minute.

l Add chopped tomatoes and cook until they soften.

l Add turmeric powder, coriander powder, cumin powder, and red chili powder according to taste.

l Add a cup of water and let it come to a boil. Then, add roasted makhana and simmer until they absorb the flavors of the curry.

l Garnish with fres cilantro and serve with rice or roti. Side effects of Makhana

l Makhana, or fox uts, are generally safe to eat, but they may cause some side effects if consumed excessively: Allergic Reactions: Some people may be allergic to Makhana, leading to symptoms like itching, rashes, swelling, or difficulty breathing.

l Digestive Issues: Eating too many Makhana can sometimes cause bloating, gas, or diarrhea, especially if not chewed properly or if eaten in large amounts.

l Calorie Dense: Makhana are high in calories, so over eating those without balancing your calorie intake with physical activity could lead to weight gain.

l Pesticide Residues: Depending on how they are grown, Makhana may contain pesticide residues. Washing them thoroughly before eating can help reduce this risk.

l Interaction with Medications: If you are taking medications, especially for conditions like diabetes or high blood pressure, Makhana could potentially interact with them. It’s a good idea to check with your doctor if you have concerns.

Geographical indication tag and major breakthrough in research Bihar Agricultural University, Sabour facilitated in getting a geographical indication (GI) tag for Mithila Makhana, which it received in April 2022. Darbhanga MP Gopal Jee Thakur had led these efforts by demanding a GI tag for Mithila Makhana many times in the Parliament of India. GI has been registered in the name of Mithilanchal Makhana Utpadak Sangh, Purnia. The Postal Department of India started a courier service for delivering Mithila Makhana in Bihar from 28 January 2021.In Bhagalpur, as makhana (fox nut) gains popularity as a healthy snack in Indian households, scientists at Bihar Agricultural University (BAU), Sabour, have achieved a major breakthrough. They have identified a unique compound, N-(2-iodophenyl) methane sulphonamide, in makhana, which has vital medicinal property. This is the first time the bioactive compound has been identified as a naturally occurring component in makhana,” said Dr D R Singh, vice-chancellor (VC) of BAU. He added that the compound, a sulphonamide derivative of iodobenzene, is known for its pharmacological potential in synthetic forms, it has been explored for medicine development. This finding proves the therapeutic potential of makhana and promises to boost its global recognition and market value. It could revolutionize both the makhana industry and global snacking habits, he added. This discovery is expected to increase market demand and value for makhana, offering better income opportunities for farmers in Bihar and beyond.

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Courtesy:  Dr. B L Puttoo  Spade A Spade- JANUARY  2025