In the realm of wholesome snacking and nutritional indulgence, Makhana, also known as fox nuts or lotus seeds, has emerged as a versatile contender. As health-conscious individuals explore diverse options to elevate their well-being, the debate between Makhana and other nutrient-packed seeds, such as Chia Seeds, has gained momentum. Let us understand what Makhana is made of?
In this blog, we delve into the comparative analysis of Makhana and Chia Seeds, shedding light on their respective nutritional profiles and pit them against each other to see who will emerge victorious. Join us on a journey of discovery as we navigate the fascinating world of Makhana, exploring its composition and demystifying its appeal in the health and wellness landscape.
Understanding the Significance of the Component Elements
Before we get into the exciting showdown between Chia seeds and Makhana (lotus seeds) to understand what Makhana is made of, let us take a closer look at the importance of each nutrient for our bodies.
Macronutrients
- Calories (Energy Content)
- Calories serve as the fuel our bodies require for various functions, ranging from basic activities like breathing to more strenuous tasks like exercising.
- Striking the right balance in calorie intake is crucial; insufficient calories can hinder proper bodily functions, while excess calories may be stored as fat.
- About Total Fat
- Fat, an essential nutrient, aids in the absorption of vitamins, minerals, and acts as an energy source.
- However, moderation is key, as an excessive fat intake can contribute to health issues such as obesity and heart disease.
- Saturated Fat Concerns
- Saturated fat, a type known to elevate LDL (bad) cholesterol, poses risks to heart health.
- Managing saturated fat intake is vital for maintaining a healthy heart and reducing the likelihood of heart disease.
- Role of Protein
- Protein, a vital nutrient, plays a pivotal role in building and repairing tissues.
- Additionally, it is indispensable for essential bodily functions like enzyme production and hormone regulation.
Micronutrients
- Magnesium’s Vital Functions
- Magnesium, an essential mineral, participates in over 300 enzyme reactions crucial for muscle contractions, nerve signalling, and blood sugar regulation.
- It also contributes to maintaining robust bones and teeth.
- Potassium’s Importance
- Potassium, another essential mineral, supports proper muscle function, nerve signalling, and heart health.
- Its role extends to balancing fluids within the body.
- Calcium’s Multi-Faceted Role
- Calcium, essential for sturdy bones and teeth, is also integral to blood clotting and nerve signalling.
- Inadequate calcium intake prompts the body to extract calcium from bones, leading to bone loss and the onset of osteoporosis, characterized by weakened and brittle bones.
Makhana vs Chia Seeds (What Makhana is made of?)
Having unravelled the profound importance of each nutritional element in our earlier discussion, it’s time to turn our attention to the nutritional profiles of Makhana and Chia Seeds and find out what Makhana is made of.
Makhana (Plain)
- Calories (332kcal): Calories in makhana are moderate, making it an excellent choice for those aiming to manage their calorie intake.
- Total Fat (2g): It is exceptionally low in total fat, ideal for those seeking a low-fat snack option.
- Saturated Fat (0.3g): Makhana is remarkably low in saturated fat, reducing the risk of cardiovascular issues.
- Makhana Protein (15g): Makhana boasts a substantial protein content, making it a suitable choice for individuals looking to increase their protein intake.
- Magnesium (210mg): Abundant in magnesium, Makhana contributes to muscle and nerve function and overall well-being.
- Potassium (1368mg): Its high potassium content helps regulate heart rhythm and maintain proper muscle and nerve function.
- Calcium (163mg): Makhana aids in bone health with a significant calcium content.
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
Chia Seeds
- Calories (486kcal): Chia seeds present a higher calorie count compared to Makhana, potentially posing a concern for those mindful of their calorie intake.
- Total Fat (30.7g): With a significantly higher total fat content, chia seeds may not be the optimal choice for individuals seeking a low-fat snack option.
- Saturated Fat (3.33g): Chia seeds contain a notable amount of saturated fat, which, when compared to the minimal saturated fat in Makhana, may raise considerations for cardiovascular health.
- Protein (16.5g): Muck like Makhana, Chia seeds also boast a substantial protein content, making it difficult to choose between the two.
- Magnesium (335mg): Although rich in magnesium, Makhana falls slightly behind Chia seeds in this department, with Chia seeds providing a more substantial contribution to muscle and nerve function.
- Potassium (407mg): Chia seeds, while containing potassium, do not match the impressive potassium levels found in Makhana, potentially making them less effective in regulating heart rhythm and overall muscle and nerve function.
- Calcium (631mg): Chia seeds exhibit a higher calcium content compared to Makhana that make them a robust contributor to bone health.
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
Conclusion
In conclusion, the comparison between Makhana (Lotus Seeds) and Chia Seeds reveals distinctive nutritional profiles, each with its set of advantages. Makhana stands out as a commendable choice for those mindful of calorie intake, seeking a low-fat snack option, and aiming to enhance protein intake. With minimal saturated fat and abundant magnesium, potassium, and calcium, Makhana offers a holistic nutritional package, especially beneficial for cardiovascular health, muscle and nerve function, and bone health.
On the other hand, while Chia Seeds boast a higher magnesium and calcium content, they present a higher calorie count and total fat content, raising considerations for those prioritizing these aspects in their dietary choices. The decision between Makhana and Chia Seeds ultimately depends on individual dietary goals and preferences.
Now that we know what Makhana is made of, we can see that it emerges as a versatile and nutritionally rich option, offering a harmonious balance between various essential elements. Its diverse nutritional benefits, coupled with a lower calorie and fat content, position Makhana as a stellar choice for those seeking a health-conscious snack that not only satiates cravings but also contributes to overall well-being. So, the next time you reach for a snack, remember to check out our handpicked Makhana varieties Jumbo & Premium Makhana.
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