Makhana or Prickly Water Lily scientifically known as Euryale ferox, is a nutrient-dense superfood gaining widespread recognition for its exceptional health benefits.
Also called fox nuts, prickly water lily seeds, or Gorgon nuts, makhana has been cultivated in India for centuries, with Bihar producing 90% of the world’s supply.
This article delves into the botanical aspects, health benefits, nutritional profile, culinary uses, and economic significance of this incredible superfood.
Botanical Overview of Makhana or Prickly Water Lily
It is an aquatic plant found in freshwater lakes and ponds across India, China, and Japan. Below are its key botanical characteristics:
- Scientific Name: Euryale ferox
- Common Names: Prickly water lily, makhana, fox nut, Gorgon plant
- Family: Nymphaeaceae (Water lily family)
- Habitat: Freshwater ponds, wetlands, and tanks
- Flowering Season: May to June
- Fruit & Seeds: The seeds, about 1–1.5 cm in diameter, are enclosed in a spongy, prickly fruit.
- Unique Features: The leaves float on the water surface and have a green upper surface with a purple underside, covered in sharp prickles.
Where Is Makhana Grown?
Makhana is cultivated in shallow, lowland freshwater bodies in several regions.
- ✅ India – Bihar (90% of global production), Assam, Madhya Pradesh, and Uttar Pradesh
- ✅ China – Used in traditional medicine and Cantonese cuisine
- ✅ Japan – Cultivated for local consumption
Traditional Method of Harvesting
✔ Seeds were manually harvested by divers from pond beds at depths of 8 feet (2.4 meters).
✔ Labor-intensive and posed health risks due to exposure to mud and sharp plant thorns.
Modern Innovations
🚜 The National Research Centre for Makhana introduced field cultivation in shallow flooded areas (1 foot or 0.3 meters deep), significantly improving efficiency.
Nutritional Value of Makhana
Makhana is packed with essential nutrients that make it a valuable addition to a healthy diet.
Nutritional Profile (Per 100g of Roasted Makhana)
| Nutrient | Amount | Health Benefits |
| Calories | 347 kcal | Provides sustained energy |
| Protein | 9.7g | Supports muscle growth |
| Fiber | 14.5g | Aids digestion & prevents constipation |
| Carbohydrates | 76.9g | Fuels body functions |
| Calcium | 60mg | Strengthens bones |
| Magnesium | 210mg | Supports heart health |
| Phosphorus | 350mg | Boosts metabolism |
| Iron | 1.5mg | Improves oxygen transport |
Health Benefits of Makhana
1. Supports Digestive Health
✅ High fiber content aids digestion and prevents constipation. Fiber plays a crucial role in a healthy diet, primarily by aiding digestion.
Fiber also helps regulate blood sugar by slowing down the absorption of sugar, and it can contribute to feelings of fullness, which can be helpful for weight management.
Additionally, some types of fiber can lower cholesterol levels, reducing the risk of heart disease.
✅ Used in Ayurvedic remedies for treating chronic diarrhea and spleen disorders.
2. Regulates Blood Sugar Levels
✅ Low glycemic index, making it an excellent snack for diabetics.
The glycemic index (GI) is a ranking system for carbohydrate-containing foods. It measures how quickly a food causes your blood sugar levels to rise after you eat it. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) having a GI of 100.
- Low GI foods (0-55): These foods cause a slow and steady rise in blood sugar levels. Examples include whole grains, fruits, vegetables, legumes, and nuts.
- Medium GI foods (56-69): These foods cause a moderate rise in blood sugar levels. Examples include brown rice, whole-wheat bread, and sweet potatoes.
- High GI foods (70-100): These foods cause a rapid spike in blood sugar levels. Examples include white bread, white rice, potatoes, sugary drinks, and processed snacks.
Choosing low GI foods can be beneficial for people with diabetes or those looking to manage their weight, as they help to keep blood sugar levels stable and prevent energy crashes. However, it’s important to remember that the GI of a food can be affected by various factors, such as cooking methods, ripeness, and portion sizes.
✅ Helps regulate insulin secretion and maintain stable glucose levels.
3. Promotes Heart Health
✅ Rich in antioxidants and magnesium, which help lower bad cholesterol (LDL).
✅ Reduces oxidative stress, lowering the risk of heart disease. Oxidative stress is an imbalance in your body where harmful molecules called free radicals outnumber protective antioxidants. These free radicals can damage cells, proteins, and DNA, like rust forming on metal. This damage is linked to various health problems, making it important to have enough antioxidants to counteract the free radicals.
4. Boosts Kidney Function
✅ Used in traditional medicine to support urinary health and detoxification.
✅ Helps in reducing inflammation in kidney disorders.
5. Enhances Fertility and Reproductive Health
✅ Known as a natural aphrodisiac in Ayurveda.
An aphrodisiac is a substance that is believed to increase sexual desire, libido, or sexual pleasure. These substances can be foods, herbs, or drugs.
The word “aphrodisiac” comes from Aphrodite, the Greek goddess of love.
While many cultures throughout history have believed in the power of aphrodisiacs, scientific evidence supporting their effectiveness is limited.
Some substances may have a placebo effect, where people believe they work and therefore experience a heightened sense of desire or pleasure.
✅ Helps balance reproductive hormones and improve fertility.
6. Strengthens Immunity
✅ Contains antibacterial and antifungal properties that protect against infections.
✅ Helps in strengthening the immune system.
7. Supports Anti-Aging and Skin Health
✅ High in antioxidants, which help combat free radicals.
✅ Reduces wrinkles and promotes youthful skin.
Makhana in Traditional Medicine
It is used in traditional healing systems for centuries.
- 🔹 Ayurveda: Used to treat diabetes, kidney disorders, and spleen ailments.
- 🔹 Traditional Chinese Medicine: Used in soups to improve digestion and reduce inflammation.
- 🔹 Home Remedies: Mixed with honey or milk to enhance immunity and energy levels.
Culinary Uses of Makhana
Makhana is highly versatile and can be enjoyed in multiple ways:
🍚 Indian Sweets – Used in kheer, ladoos, and puddings.
🍲 Savory Dishes – Cooked with meat, vegetables, and gravies.
🥛 Healthy Snacks – Roasted with spices or consumed with milk.
🍵 Herbal Teas & Soups – Used in Cantonese soups and Ayurvedic preparations.
Cooking with Fox Nuts
Makhana can be:
- ✅ Roasted – Pops like popcorn and is lightly seasoned for a crunchy snack.
- ✅ Ground into Flour – Used in pancakes, dosas, and breads.
- ✅ Added to Curries – Common in Indian and Chinese cuisine.
Mithila Makhana: A Premium Variety
Mithila Makhana, cultivated in Bihar’s Mithila region, is considered the highest quality variety of fox nuts.
- ✔ Rich in Essential Nutrients: High in magnesium, calcium, phosphorus, and iron.
- ✔ Received Geographical Indication (GI) Tag in 2022: Protects its unique identity and supports local farmers.
- ✔ High Export Demand: Marketed globally as a premium, gluten-free, high-protein snack.
Economic Importance of Makhana
Makhana is a high-value crop with growing demand in the global superfood market.
📈 Market Growth:
- The global superfood market is expected to grow from $164.38 billion (2021) to $228.04 billion (2026).
- Rising demand for gluten-free, vegan, and organic foods makes makhana a lucrative product.
🏛 Government Initiatives in India:
✔ The Makhana Board in Bihar was announced in the Union Budget 2025 to boost production.
✔ ₹1 billion was allocated to enhance processing, marketing, and exports.
Why Makhana Is the Future of Superfoods
Prickly Water Lily, or Makhana, is more than just a snack—it’s a nutrient-dense superfood.
- ✅ Nutrient-dense & gluten-free – A perfect healthy snack.
- ✅ High export potential – Increasing demand in international markets.
- ✅ Supports sustainable farming – Requires minimal pesticides and water.
- ✅ Rich in protein, fiber, and essential minerals
- ✅ Supports heart health, digestion, and immunity
- ✅ Gluten-free, vegan, and perfect for weight management
Makhana (Prickly Water Lily) is more than just a traditional snack—it is a superfood packed with essential nutrients, antioxidants, and medicinal properties.
Whether consumed roasted, in curries, or in herbal teas, it offers incredible health benefits.
With rising global demand and government support for its cultivation, makhana is poised to become one of the most sought-after superfoods in the world.
If you’re looking for a nutrient-rich, gluten-free, and delicious snack, makhana is the perfect choice!
