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 Fox Nuts (Makhana)

Makhana is known by many names. Lotus Seeds, Fox Nut, Euryale Ferox, Gorgon nut etc. These seeds are basically from the plant that falls in the Nelumbo genus. These seeds are of great value in the Asian medicine and cuisine. These seeds are commonly shelled, dried and then sold in the market. These lotus seeds are found commercially and in brown peel or white categories. The brown peel lotus seed is reaped once the head of the kernel of lotus is nearly or fully ripe, however, the white kind of lotus seed is reaped when the kernel head is fully green but has fully developed seeds. The seeds and the skin of the white lotus seed are always removed. The brown peel Lotus seeds are brownish in color as the fully developed seeds have adhered to the skin making it gross brown. These are very hard and can only be separated by splitting the seeds in half.

Lotus seeds are low in cholesterol, saturated fat and sodium. They are an extremely good source of manganese, potassium, magnesium, thiamin, protein and phosphorus. 100 grams of lotus seed will give you 350 calories, which means about 65 grams of carbs, 18 grams protein, and 1.9 to 2.5 grams of fat. The remaining is made up of water, potassium, sodium, phosphorus and calcium. These are high in fiber, which helps maintaining the excretory tract in proper order. It helps to eliminate all the spleen from the body and keeps it clean from the unnecessary cholesterol, therefore, maintaining the body’s cholesterol level. The potassium content is a great advantage for heart as it reduces the risk of heat stroke and hypertension. It is helpful in flushing out excess water and sodium from the body. It is of a great help in case there are muscle contractions, which can lead to cramps. The thiamine content in lotus seeds are helpful in sustaining the healthy cognitive functions of the nerves. Lotus seed intake helps in the generation of Acetylcholine which is required for the purpose of neurotransmission.

350Calories0.1gTotal Fat77gTotal Carbohydrate9.7gProtein

Mentioned below are the best health benefits of Makhana

The first and foremost advantage of consuming lotus seeds is that it acts as an anti-aging agent. The enzymes that exist in these Lotus seeds are expected to obstruct the aging process. The enzymes that assist in fixing and preserving the impaired proteins are found in the lotus seed in high quantity

Lotus seeds are known as a great source of protein which is extremely beneficial to the body. Doctors even recommend the intake of lotus seeds to combat protein deficiency in the bod

Lotus seed’s excellent property is that it is low on GI, so it will slowly and gradually release the energy levels to your body so that you remain energetic throughout the day. It will keep away stress and keep your mind hale and healthy

Lotus seed contains an abundant amount of magnesium which is the highest channel blocker and significantly improves the blood and oxygen. They also help in the flow of other important nutrients. Low magnesium levels can put your body to the risk of heart attacks. Its consumption leads to a dramatic change in the heart condition as the content of folate and magnesium reduce the risk of diseases linked with coronary heart diseases

Food items that have low glycemic index leave you feeling full and satisfied, eventually leading to weight loss

As per traditional Chinese medicine, Makhana is extremely beneficial to strengthen the kidneys and spleen. Additionally, it helps in disorders like erectile dysfunction and arthritis. It is full of antioxidant properties which aid in digestion and rejuvenates the entire respiratory system and prevents excessive and frequent urination

These Lotus seed have the ability to regulate and handle the unnerving condition of insomnia as it has a naturally sedative consequence

The metabolic disorder accompanied by high blood sugar levels is diabetes which is the result of inappropriate working of the pancreas, which discharges the insulin hormone. Lotus seed contains vital proteins and starch which is great for the health of a diabetic

It is extremely helpful in getting rid of diarrhea. Lotus seeds are known to stop prolonged diarrhea since it contains a high quantity of caustic quality which if consumed, can even improve the appetite

Consuming lotus seed can enhance the sex life of men due to the increase of sperm quantity whereas in women, it greatly helps in increasing the fertility

A person suffering from hypertension, stress and blood pressure can be extremely benefitted by consuming makhana as the high potassium helps in decreasing the same

The high amount of calcium in Lotus seed is highly recommended for people suffering from 1

Apart from the nutritional health benefits provided by the lotus seed there are other uses as well. It has been used as an inducing agent in cosmetic products so that the product can promote anti-aging. Additionally, lotus seeds are a common snacking item as it is low in carbohydrates, fat and sugar, which mean binging on it between the meal times, will surely not promote weight gain. You can add honey, salt, butter or any flavor of your choice. Also, it is in demand due to its excellent content of nutrients and phytonutrients. It is extensively exported from China to the world. It compensates the loss of primary nutrients required for functioning of your body. So you can snack on it freely as there is nothing you can lose. Makhana is an important constituent of an incredible curry recipe made with the stems of lotus flower. Other popular dishes include ‘Makhane ki kheer’ which is prepared in the ‘Mithila culture’ which belongs to the state of Bihar in India.

Lotus seeds have to be consumed in moderation as the excessive consumption may lead to side effects for some people. Some of the side effects that have come to light are allergies, gastrointestinal issues, spike in insulin levels etc. There could be lotus seed allergies possible in many people, so if you feel uneasy or any other symptom, you can consult your physician and discontinue its usage for a while. People suffering from diabetes should consult their dietician and physician before consuming Lotus seed. It tends to bring down the blood sugar levels. Excessive consumption of lotus seed may lead to constipation, flatulence and bloating. So in case you are already constipated, do not consume it under any circumstances. If the patients are already on treatment, they should consult their physician before consuming lotus seeds as they are anti-arrhythmic.

Lotus seeds have to be consumed in moderation as the excessive consumption may lead to side effects for some people. Some of the side effects that have come to light are allergies, gastrointestinal issues, spike in insulin levels etc. There could be lotus seed allergies possible in many people, so if you feel uneasy or any other symptom, you can consult your physician and discontinue its usage for a while. People suffering from diabetes should consult their dietician and physician before consuming Lotus seed. It tends to bring down the blood sugar levels. Excessive consumption of lotus seed may lead to constipation, flatulence and bloating. So in case you are already constipated, do not consume it under any circumstances. If the patients are already on treatment, they should consult their physician before consuming lotus seeds as they are anti-arrhythmic. 

 Jaggery (Desi Gur)

Jaggery, also called GUR (GUDA), is traditional form of raw sugar or unrefined sugar derived from sugarcane juice. It is manufactured through heating the sugar cane juice to make thick jaggery crystals. It is dark yellow or brown in color and a great substitute to chemically processed or centrifugal sugar. It is widely used in India, Myanmar and some other Asian and African countries.

Jaggery (gur) Content

Sucrose50%Invert sugars20%Moisture20%Insoluble matter (fiber, ash etc.)10%

Jaggery preserves some of minerals and plant phyto chemicals due to which it is considered healthy and better than refined sugar.  The process of making refined sugar removes almost all nutrients, minerals and plant chemicals. It does not occur with making jaggery in traditional way.

Jaggery has many health benefits and medicinal uses in addition to its sweet taste and sugar substitution. The most important proverb is:

“NATURAL OR LESS PROCESSED FOODS ARE MUCH BETTER THAN THE PROCESSED FOODS.”

Jaggery is less processed and prepared in natural way similar to our cooking method for various foods. It is also free from some chemicals, which are used in making refined sugar. However, some people use baking powder while making jaggery.

Jaggery making includes extraction of sugarcane juice, heating and filtering the juice to make thick paste, cooling down of dark yellow paste, and collecting jaggery crystals.

Jaggery making is a simple process, so it is free from many harmful chemical processing.

Jaggery can also provide therapeutic benefits, so it is used as adjuvants of various medicines in ayurveda and folk medicine.

Jaggery (gur) has digestive stimulant property, which helps in improving digestion and appetite.

Many naturopaths and alternative therapists recommend using jaggery after food to improve digestion. In India, it is a common practice among people, which suffers from abdominal heaviness after eating meal.

The digestive stimulation action of jaggery occurs due to its conversion to acetic acid in the stomach. It helps in rectifying enzymatic activity in the abdomen, which ultimately corrects digestion and improves appetite.

Jaggery contains mineral and plant ashes. 10 grams jaggery provides only 16 mg magnesium, which is equal to 4% daily magnesium requirement. Magnesium is beneficial for intestinal health. It provides strength to intestines.

However, jaggery does not provide much more nutritional benefits, but it has a unique characteristic to make intestines smoother by reducing strain. Thereby, it improves peristaltic movements of intestines, which facilitate the movement of fecal matter. Therefore, it helps in acute as well as chronic constipation. Jaggery can work as detox, so it can help you to cleanse your colon naturally.

According to ayurveda, jaggery has hot potency, which means it produces heat in the body and secretes the bile from the liver and gall bladder. Bile and peristalsis are interlinked. The secretion of bile salts into intestines helps improving peristalsis. Due to this fact, jaggery also helps in reducing constipation problem and regulates bowel movements.

Jaggery is a healthy sugar, which also provides instant energy to the body. In general debility, it can be used with milk. Jaggery and milk combination has strengthening effects in the body. Thus, it can help reducing physical weakness and provides energy.

If you do not like eating jaggery with milk, then following jaggery energy drink can be very beneficial for you.

Water1 CupJaggery5 gramsLemon Juice10 mlBlack salt1 grams

Mix all ingredients in a cup of water and drink it in place of other energy drinks. It provides similar benefits, but in more healthy ways.

The simple jaggery remedy helps a lot in common cold. You can eat it with dried ginger and black pepper and you will observe it has similar effects as conventional medications have.

Jaggery3 gramsBlack pepper250 mgDried ginger powder500 mgHoney1 tsp.

Crush jaggery crystal and mix it with other ingredients. Eat it after meal three times a day. It works immediately after eating first dose.

Jaggery also benefits in chronic cough. It reduces throat irrigation due to soothing and smoothening effects on soft tissues of throat. According to ayurveda, it produces warmth in the lungs and dilates the respiratory tract, so it helps in cough, asthma and breathing trouble. You can replace your sugar intake with jaggery if you are having any respiratory trouble.

Sugarcane has diuretic characteristic. This property is also present in jaggery. It works in urinary hesitancy and difficulty with urinary flow, but it might not help with prostate gland hypertrophy. It can reduce inflammation of urinary bladder and helps in proper urination.

For this purpose, ayurvedic doctors recommend drinking jaggery dissolved in hot milk. It improves urinary flow.

Jaggery is a good home remedy for hiccup, but it is used with dried ginger powder.

Jaggery3 gramsDried ginger powder500 mg

Crush jaggery and mix it with ginger powder. Eat this mixture with warm water to get rid of hiccup.

In folk medicine, jaggery is advised to eat before taking Anthelmintic medicines. It is believed that jaggery helps expelling worms into intestines and then Anthelmintic medicine kills all intestinal worms.

Jaggery with cow’s ghee (clarified butter) helps in migraine and headache. This remedy is generally used in Punjab, India. You can take 10 grams jaggery with 5 ml cow’s ghee twice a day before sleeping and on empty stomach in morning before sunrise.

Jaggery is anti-flatulent, so it helps reducing intestinal gas. For this purposes, you can eat 5 grams jaggery after each meal.

Jaggery helps in muscle strain and ruptured tendon It helps in quick healing and relieves muscular strain.

Jaggery helps in symptoms of premenstrual syndrome. It has muscle relaxant property, which reduces uterine cramps and abdominal pain before menstruation.

Some women also complain about backache before, during or after menstrual period. Jaggery also helps in reducing backache. Its beneficial effects are due to strengthening action of jaggery in the body.

Furthermore, jaggery also reduces anxiety and mood swings. This effect might be due to the release of endorphins after eating jaggery. This hormone can change your mood and helps you to relax.

Jaggery contains minerals such as zinc and selenium. These minerals are known for their anti-oxidant properties. However, jaggery does not contain sufficient amount of these minerals, but still it can assist the body to fight off infections.

1. Jaggery is a cardio tonic, according to ayurvedic science, so it is used in heart weakness.
2. Jaggery is also blood purifier, so people with blood or skin disorders can replace refined sugar use with jaggery.
3. Jaggery is a good source of iron, so it helps in anemia.
4. As a preventive measure, GUR can prevent asthma and allergic conditions.
5. Eating jaggery reduces joint pain and stiffness. These effects are more reported when jaggery is used with dried ginger powder.

Uses of Flaxseed

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. 

Various scientific studies support the use of flaxseed for a range of health conditions.8

Flaxseed is thought to have antioxidant, anti-inflammatory, and anticancer properties due to its many bioactive compounds. Accordingly, flaxseed may be used for:

• Symptoms of menopause
• Constipation
• Mental fatigue
• Wound healing
• High cholesterol
• High blood pressure
• High blood sugar
• Certain cancers

It's important to remember, though, that no single food or dietary supplement can cure any condition or disease. To reap the potential health benefits, flaxseed can be added to a well-balanced diet in several ways.

Following is a look at some of the research surrounding common uses of flaxseed.

Constipation

Due to its high fiber content, flaxseed may be useful for the treatment of constipation.

Flaxseed is made up of 25% soluble fiber and 75% insoluble fiber. While soluble fiber enhances the gut microbiome, insoluble fiber increases the bulk of stools, two factors that may help prevent constipation.

A small clinical trial in older adults (average age of 68) with chronic constipation tested the effectiveness of flaxseed.

Study participants took 50 g of flaxseed daily for one month and recorded bowel habits. Stool samples were also collected before and after the trial. Flaxseed treatment significantly increased the number of bowel movements, decreased bloating, and improved the diversity of bacteria in the gut.

In another human trial, flaxseed was compared to lactulose (a stool softener) for constipation. For four weeks, 90 study participants used either 50 g of flaxseed flour or 15 milliliters (ml) of lactulose daily. While both treatments improved constipation symptoms, flaxseed flour increased bowel movement frequency more than lactulose.

Heart Health

Although research on flaxseed for heart health is limited, some studies suggest that it may help with issues like high cholesterol and high blood pressure.

According to one review, the essential fatty acids, lignans, and fiber in flaxseeds may account for heart benefits. These benefits may include antihypertensive, anti-atherogenic (anti-plaque formation), cholesterol-lowering, and anti-inflammatory effects, as well as the inhibition of arrhythmias (abnormal heartbeat). However, research results confirming these effects have been conflicting.

A review of clinical trials concluded that flaxseed consumption may reduce blood pressure, but only slightly. However, researchers believe that even a small reduction in blood pressure may be beneficial for certain people, especially those with high blood pressure (hypertension). It's worth noting, too, that both whole and ground flaxseed may be more effective than flaxseed oil in producing these results.

More research should be conducted to further prove flaxseed's role in heart health.

Cancer

Lignans are a type of phytoestrogen (a plant compound that acts similarly to estrogen) in flaxseed. Because of the potential for lignans to influence estrogen receptors in the body, flaxseed has been studied for its potential role in certain hormone-related cancers.

It is thought that flaxseed can provide additional protective effects when taken along with the standard of care treatment.

In animal studies, pairing flaxseed with tamoxifen (a medication sometimes used for breast cancer) reduced tumor size. However, there have been no clinical trials on the benefits of flaxseed ingestion in humans with breast cancer during tamoxifen therapy.

The review also found that flaxseed may inhibit the growth of estrogen-receptor-positive (ER-positive) breast cancer and lead to an overall reduced breast cancer risk, especially in postmenopausal women.

However, not all research results have been positive. When it comes to prostate cancer, it is unclear if flaxseed plays a role. Some studies have even found that lignans may increase the risk of prostate cancer.

The Academy of Nutrition and Dietetics recommends that people with breast cancer only use flaxseed in amounts found in foods and avoid using flaxseed supplements. The same goes for people with prostate cancer.

Overall, whether flaxseed can help with certain types of cancer remains unclear.

Menopausal

Since it contains phytoestrogens, researchers have looked at flaxseed as a potential treatment for menopausal symptoms, especially hot flashes.

Research results have been mixed, with some studies reporting positive effects of flaxseed and others reporting no effects at all.

According to one review, flaxseed improved hot flash frequency and intensity, but not significantly. The review covered other symptoms of menopause as well, including vaginal atrophy. But flaxseed did not show conclusive, positive effects for other menopause symptoms.

More definitive results will be needed to determine whether flaxseed can treat menopause symptoms.

Diabetes is multifaceted, and flaxseed may be able to help with various aspects of the disease.

In one clinical trial, people with prediabetes were randomized to receive a placebo (an intentionally ineffective treatment), 40 g per day of flaxseed powder or 20 g per day of flaxseed powder. At the end of the 12-week study, fasting blood sugar was decreased in all groups. The most significant decrease was in the group who took 40 g of flaxseed daily. However, flaxseed did not provide any benefits for insulin resistance (when cells don't respond well to the hormone insulin, which controls the amount of sugar in the blood, and can't take up glucose, or sugar, from the blood, causing a glucose buildup).

Although, a systematic review found that flaxseed may indeed help with insulin resistance. Per the studies included in the review, flaxseed supplementation may improve fasting blood sugar, hemoglobin A1c (HbA1c), and insulin resistance in people with type 2 diabetes or prediabetes.

Another small study took a different approach by looking at how flaxseed may affect constipation, weight, blood sugar control, and lipid levels in people with type 2 diabetes.

During the 12-week study, some participants consumed cookies that contained 10 g of flaxseed, while others consumed cookies containing no flaxseed two times a day. At the end of the study, those who consumed the flaxseed cookies had significant improvements in body mass index (BMI), fasting blood sugar, cholesterol, triglycerides (a fat in the blood), and constipation compared to those in the placebo group.

Flaxseeds are a well-rounded food, containing all three macronutrients and a variety of micronutrients. They're also rich in beneficial compounds like fiber and various antioxidants.

Both soluble and insoluble fiber are present in flaxseeds. These fibers are thought to improve digestion and help you maintain regular bowel movements.3

Flaxseeds have been described as a functional food because they are thought to provide health benefits beyond the scope of basic nutrition.5

One tablespoon of whole flaxseeds in grams (g), milligrams (mg), and micrograms (mcg) contains:7

• Calories: 55
• Protein: 1.9 g
• Total fat: 4.4 g
• Carbohydrates: 3 g
• Fiber: 2.8 g
• Calcium: 26 mg
• Magnesium: 40 mg
• Phosphorus: 66 mg
• Potassium: 84 mg
• Sodium: 3 mg
• Folate: 9 mcg
• Choline: 8 mg

Other nutrients found in flaxseeds include:7

• Copper
• Manganese
• Zinc
• Selenium
• Vitamin C
• Thiamin
• Niacin
• Vitamin B6
• Lutein
• Tocopherols (compounds that make up vitamin E)
• Vitamin E
• Vitamin K
• Fatty acids (saturated and unsaturated)
• Amino acids