Benefits of Makhana in Pregnancy: Healthy Nutrition and Snacks for Expectant Moms
, by Akash Jain, 5 min reading time
Pregnancy is a beautiful journey, but it also comes with its unique set of challenges. Expectant mothers need to pay extra attention to their diet to ensure both their health and their baby’s development. Among the variety of nutritious options, makhana—also known as fox nuts or lotus seeds—has emerged as a wholesome superfood, particularly beneficial during pregnancy. In this blog, we’ll explore the benefits of makhana in pregnancy and why it’s becoming a favorite among moms-to-be.
What is Makhana?
Makhana, or lotus seeds, is a nutrient-packed snack derived from the seeds of the Euryale Fox plant. Traditionally used in Indian medicine, makhana has gained popularity worldwide due to its high nutritional value and versatility. It is naturally gluten-free, low in calories, and easy to digest, making it an ideal snack for pregnant women.
Nutritional Profile of Makhana During Pregnancy
Understanding the makhana nutrition during pregnancy helps highlight why it’s a safe and beneficial choice. A 100-gram serving of makhana contains:
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Protein: 9 grams, essential for fetal growth and development.
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Calcium: 60 mg, supporting the development of bones and teeth.
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Iron: 1.2 mg, crucial for preventing anemia.
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Magnesium & Potassium: Important for muscle function and maintaining healthy blood pressure.
- Antioxidants: Help combat oxidative stress in the body.
This combination of nutrients makes makhana an excellent addition to the pregnancy diet, offering both energy and essential nourishment.
Key Benefits of Makhana in Pregnancy
Here’s why expecting mothers should consider including makhana in their daily diet:
1. Promotes Healthy Fetal Development
The high protein content in makhana contributes to the healthy growth of your baby. Proteins are the building blocks for muscles, organs, and tissues, making them vital during pregnancy. In addition, calcium and phosphorus present in makhana help in developing strong bones and teeth for the baby.
2. Helps Manage Weight Naturally
Pregnancy often comes with weight management challenges. Low-calorie makhana is a perfect snack for moms-to-be who want to curb unhealthy cravings without consuming excess calories. Its slow-digesting proteins also keep you fuller for longer, reducing the need for frequent snacking.
3. Supports Digestive Health
Pregnancy can sometimes lead to digestive issues like constipation. Makhana contains dietary fiber, which aids in smooth digestion and promotes regular bowel movements. Including it in your diet can help you maintain digestive comfort throughout pregnancy.
4. Strengthens Heart Health
The potassium and magnesium in makhana contribute to maintaining healthy blood pressure levels. Proper blood pressure regulation is critical during pregnancy to prevent complications like preeclampsia. Additionally, the antioxidants in makhana help reduce inflammation and support overall cardiovascular health.
5. Acts as a Natural Stress Reliever
Pregnancy often comes with hormonal changes that can affect mood. Makhana is rich in antioxidants and certain micronutrients that help combat oxidative stress in the body. This not only supports maternal health but also contributes to the baby’s overall well-being.
6. Ideal Snack for Moms-to-Be
Finding safe pregnancy snacks for moms-to-be is often challenging. Makhana is naturally free from preservatives and artificial additives, making it a clean and healthy option. You can enjoy it roasted, spiced, or even in sweet preparations without worrying about harmful ingredients.
How to Include Makhana in Your Pregnancy Diet?
Makhana is highly versatile and can be incorporated into your daily meals in several ways:
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Roasted Makhana: Lightly roast the seeds with a pinch of salt or spices for a crunchy snack.
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Makhana Kheer: Cook the seeds in milk and sweeten with jaggery or honey for a nutritious dessert.
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Makhana in Salads: Add roasted makhana to your salads for an extra crunch and protein boost.
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Spiced Fox Nuts: Prepare a savory mix using turmeric, black pepper, and a drizzle of olive oil for a tasty, healthy snack.
Tips for Safe Consumption
While makhana is generally safe during pregnancy, keep the following tips in mind:
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Moderation is key: A handful (20–30 grams) per day is sufficient.
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Opt for roasted or home-prepared makhana: Avoid store-bought varieties with excessive salt or sugar.
- Consult your doctor: If you have any specific health conditions or dietary restrictions.
Conclusion
Makhana is more than just a crunchy snack—it’s a nutrient powerhouse that can significantly benefit expectant mothers. From supporting fetal development to promoting heart health and aiding digestion, the benefits of makhana in pregnancy are vast. Whether roasted, spiced, or incorporated into a sweet dish, makhana is a delicious and safe option for moms-to-be looking for wholesome nutrition.
For mothers looking for a healthy, natural, and versatile snack during pregnancy, adding makhana to your diet is a choice that nourishes both you and your baby.