Lotus Seeds (Makhana): Nutritional Benefits, Uses & Side Effects

Table of Contents

Introduction

Lotus seeds, derived from the sacred lotus flower (Nelumbo nucifera), have been a vital part of various cultures for thousands of years. Known as makhana or kamal seeds in India, these seeds are not just packed with nutrition but also offer numerous health benefits. You can consume them in several ways: raw, roasted, or even ground into flour.

Nutritional Value of Lotus Seed

Edible lotus seeds are a low-calorie, highly nutritious food. A serving size of 100 grams provides the following nutritional values:

Nutritional Component	Value
Energy	388 calories
Moisture	8-10%
Crude Fat	3.7%
Protein	25%
Fibre	3-4%
Carbohydrates	65%
Calcium	313 mg
Sodium	7.86 mg
Potassium	48.5 mg
Copper	2.51 mg
Magnesium	43.9 mg
Iron	16.4 mg
Selenium	1.04 mg
Manganese	16.6 mg

Properties of Lotus Seed

Lotus seed properties extend beyond their nutritional value, offering multiple health benefits:

Lotus seeds may have antioxidant properties, protecting cells from oxidative damage and reducing inflammation.
They may provide pain relief due to their anti-inflammatory and antioxidant effects.
They may support heart health by reducing oxidative damage and the risk of heart diseases.
They may improve liver health by protecting against oxidative stress and supporting liver function.
They may enhance the immune system through their vitamin C content and antioxidant properties.
They may improve memory and cognitive function due to their potential neuroprotective effects.
They may help regulate blood sugar levels by slowing glucose absorption and improving insulin sensitivity.

Potential Uses of Lotus Seed for Overall Health

The benefits of eating lotus seeds for overall health are significant due to their rich nutritional profile. Here are some of the potential uses of edible lotus seeds:

1) Use of Lotus Seed for Weight Management

Lotus seeds are low in calories, high in protein and fibre, and contain resistant starch, which helps regulate blood sugar and may reduce fat cell growth. This combination aids in a feeling of fullness and can prevent overeating and help in weight management.

2) Use of Lotus Seed for Alzheimer’s Disease

Lotus seeds may aid in fighting Alzheimer’s disease due to their neuroprotective compounds and antioxidants, which support brain health and may slow cognitive decline. While research is limited, lotus seeds benefits for brain health are promising.

3) Use of Lotus Seed for Depression

If you’re dealing with mood swings or depression, there are numerous benefits of eating lotus seeds. Their flavonoids and nutrients may improve mood and reduce anxiety and depression symptoms. However, continue with the prescribed treatments and consult your doctor before changing your diet.

4) Use of Lotus Seed for Microbial Infections

Lotus seeds have antimicrobial properties that may help fight bacterial and fungal infections. Their bioactive compounds can inhibit harmful microbes, making them a useful addition for boosting immune function.

5) Use of Lotus Seed for Type I and II Diabetes

Lotus seeds may benefit people with diabetes due to their low glycaemic index, which helps prevent blood sugar spikes.They can improve blood sugar and insulin levels, due to their resistant starch and contain trace elements like chromium and magnesium that support insulin function and glucose metabolism. Incorporating edible lotus seeds into your diet might help you manage diabetes more effectively.

6) Use of Lotus Seed for Cancer

Antioxidants help neutralise free radicals—harmful substances that can cause cellular damage and contribute to the development of cancer. The bioactive compounds found in lotus seeds, such as flavonoids, which are known for their antioxidant properties, and alkaloids, may exhibit anti-cancer properties. However, it’s crucial to remember that more comprehensive studies are needed to confirm these effects.

7) Use of Lotus Seed to Relieve Pain

Lotus seeds have anti-inflammatory properties that may help relieve pain from inflammatory conditions like arthritis. Their flavonoids and other compounds can reduce inflammation and offer potential benefits for those with inflammatory disorders.

8) Use of Lotus Seed as an Antioxidant

Edible lotus seeds are rich in antioxidants like gallic acid, epicatechin, and chlorogenic acid, which combat oxidative stress linked to chronic diseases such as heart disease and cancer. These antioxidants help reduce inflammation and support overall health by neutralising harmful free radicals.

How to Use Lotus Seeds?

Edible lotus seeds can be consumed in diverse ways, offering countless benefits. Here’s how to eat lotus seeds:

Soups and Stews: Lotus flower seeds can be simmered in soups or stews, enhancing flavour and nutritional value.
Snacks: Roasted lotus seeds make a healthy and tasty snack, often seasoned with spices.
Desserts: Ground into flour, they can be used in confections such as cakes and cookies, offering a nutritious alternative to traditional wheat flour.
Health Supplements: Lotus seed extracts are also available in capsule form as health supplements.

Side Effects of Lotus Seed

Despite the numerous benefits of eating lotus seeds, they may occasionally cause some side effects. Here are some of the lotus seed side effects:

Allergic Reactions: Some people may experience skin itching or other signs of allergic reactions after consuming edible lotus seeds.
Blood Sugar Levels: Lotus seeds could lower blood sugar levels. This might lead to hypoglycaemia, especially for people on diabetes medications.
Pregnancy and Breastfeeding: Lotus seeds are warm and may produce excessive heat in the body. Therefore, it is advised to avoid them unless advised by a doctor, as pregnant women undergo hormonal changes.

Precautions to Take with Lotus Seed

Though lotus seed side effects are generally rare, it is important to take certain precautions:

Consult Healthcare Providers: Before starting any new supplement or significant dietary change, especially if you have diabetes or other health conditions, you must consult your doctor.
Surgery Considerations: Lotus seeds might interfere with blood sugar control during and after surgery. Hence, it’s recommended to discontinue use at least two weeks prior to any scheduled operation theatre (OT) procedures.
Monitor for Allergies: Stay alert for any allergic reactions, especially if you’re consuming lotus seeds for the first time.

Conclusion

The benefits of eating lotus seeds are numerous, from weight management to providing antioxidant properties and supporting cognitive function. Incorporating them into your diet can be as easy as snacking on roasted seeds or adding them to soups and desserts. However, awareness of the potential lotus seed side effects and precautions to take is equally important. Always remember, when it comes to using edible lotus seeds for medicinal purposes or making significant changes in your diet, consulting a doctor should be your first step.

Frequently Asked Questions (FAQ)

What are the 5 benefits of lotus?

Benefits of eating lotus seeds include improved heart health, better digestion, enhanced mental health, regulated blood sugar and weight management.

What is the best way to eat makhana?

Makhana can be enjoyed roasted with a sprinkle of salt and pepper, or used in Indian sweets and savoury dishes.

Is makhana hot or cold?

In terms of Ayurvedic properties, makhana is considered to have a cool potency, making it an ideal snack choice during the warmer months.

What are the side effects of lotus seeds?

Lotus seed side effects include bloating and constipation. People with low blood sugar should consume them cautiously.

What is the difference between makhana and lotus seeds?

There’s no difference; ‘makhana’ is simply the Hindi term for ‘lotus seeds.’ Both refer to the edible seeds harvested from the lotus flower.

Can we eat lotus seeds daily?

Yes, eating a moderate amount of lotus seeds daily can contribute to overall health due to their nutrient-rich profile.

Lotus Seed (Makhana): Uses, Benefits, and Side Effects