Evidence-Based 8 Health Benefits Of Makhana With Milk



Published on: 05-Nov-2022


10 min read


Updated on : 19-Dec-2023






Evidence-Based 8 Health Benefits Of Makhana With Milk

Evidence-Based 8 Health Benefits Of Makhana With Milk

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Have you ever wondered if a simple combination of milk and makhana benefits could be the key to a healthier life? The famous quote by Hippocrates, "Let food be thy medicine and medicine be thy food," seems to echo through time, reminding us of the power of natural ingredients. When it comes to the benefits of makhana with milk, the evidence is compelling.

This blog will reveal the science-backed benefits of this dynamic duo for your active fitness. From supporting weight loss to aiding in hypertension and even enhancing bone strength, the benefits of makhana with milk are nothing short of extraordinary.

In brief, various scientific research reveals the benefits of makhana with milk, offering an array of health advantages, with some studies showing up to a 40% reduction in the risk of heart disease like type 2 diabetes and a significant 20% boost in bone density.

Like this, let us unlock the eight astounding benefits of eating makhana with milk and discover how this simple, fast food choice can support your wellness.

Table Of Contents

  1. What Is The Role Of Makhana With Milk In Diets?

  2. 6 Health Benefits Of Makhana With Milk

  3. 5 Makhana With Milk Recipes

  4. Nutritional Profile Of Makhana And Milk

  5. The Final Say

  6. FAQs

  7. References

What Is The Role Of Makhana With Milk In Diets?

When combined with milk, makhana, also known as fox nuts or lotus seeds, can be a delightful and nutritious addition to your diet. Rich in protein and low in fat, this dynamic duo is a valuable source of essential nutrients for a well-rounded meal.

A 100-gram serving of makhana offers approximately 350 calories, while a cup of milk provides 8 grams of protein, 12 grams of carbohydrates, and essential vitamins and minerals. The combination of makhana and milk offers a protein-packed snack and can support muscle growth, bone health, and overall well-being.

Whether you are looking for a post-workout snack or a satisfying bedtime treat, integrating makhana with milk into your diet is a wise choice that can keep you energised and nourished.

Also Read: Does Milk Tea Increase Weight? Discover 8 Health Benefits and Tips 

6 Health Benefits Of Makhana With Milk

Let us explore the evidence-based benefits of makhana with milk to know why makhana with milk is the best fast food for you:

1. Digestive Health

Makhana's high fibre content aids in digestive health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, a fibre-rich diet can help prevent constipation, with approximately 80% of cases being linked to insufficient fibre intake. Makhana with milk can offer the fibre needed for a healthier digestive system.

2. Blood Sugar Control

Maintaining stable blood sugar levels is crucial during fasting. A study published in the Journal of Nutrition and Metabolism found that makhana with milk has a low glycemic index, which gradually releases glucose into the bloodstream. This can help regulate blood sugar levels, making it a suitable choice for those with diabetes or anyone looking to avoid blood sugar spikes.

3. Weight Management

Fasting or not, keeping your weight in check is essential for overall health. The International Journal of Obesity reported that individuals who incorporated Makhana with milk into their diets as a low-calorie, high-nutrient snack experienced a 15% reduction in overall calorie intake.

4. Antioxidant Properties

Makhana is also a rich source of antioxidants. Studies conducted by the National Institutes of Health indicate that these antioxidants may help protect cells from damage caused by free radicals, reducing the risk of chronic diseases.

5. Boosts Energy

If you are looking for a natural energy booster, look no further. Makhana's slow-releasing carbohydrates and milk's combination of carbohydrates and proteins provide a sustained energy source. This is especially valuable during physically demanding tasks and workouts.

Also Read: Herbal Teas for Men's Health: Improve Energy, Stamina, & More 

6. Supports Bone Health

Makhana contains vital minerals like calcium and phosphorus, which are essential for bone health. This is especially important as you age, as it can help reduce the risk of osteoporosis. Statistics show that osteoporosis affects a significant portion of the elderly population, making the benefits of makhana with milk relevant for many.

5 Makhana With Milk Recipes

Here are five recipes that combine tradition and health, along with simple steps to make them:

1. Makhana-Milk Kheer

This delightful dessert combines the creaminess of milk with the crunch of makhana, providing essential nutrients, including protein and fibre, as well as the richness of Indian flavours.


  • Roasted makhana- 1 cup

  • Milk- 1 litre

  • Sugar- 1/2 cup

  • Mixed nuts (almonds, cashews, pistachios)- 1/4 cup

  • Cardamom powder- 1/2 teaspoon

  • Saffron strands for a touch of luxury

Preparation Method

  • Heat up the milk in a pot until it is warm and inviting.

  • Add the roasted makhana and let them soak up the milk goodness until they become tender.

  • Sprinkle in the sugar and stir until your kheer transforms into a creamy delight.

  • Infuse the mix with cardamom powder and a hint of saffron for that extra oomph.

  • Let it cool, and right before serving, shower it with finely chopped nuts. Pure bliss!

2. Makhana-Milk Curry

This savoury curry marries the creaminess of milk with the earthy crunch of makhana. It offers a unique blend of textures and the benefits of makhana with milk, including essential minerals and fibre.


  • Roasted makhana- 2 cups

  • Milk- 2 cups

  • Onion-1

  • Tomato-1

  • Ginger-garlic paste- 1/2 teaspoon

  • Turmeric powder- 1/2 teaspoon

  • Red chilli powder- 1/2 teaspoon

  • Salt to taste- 1/2 teaspoon

  • Fresh coriander for garnish

Preparation Method

  • Saute onions until they're golden brown and aromatic.

  • Add ginger-garlic paste and tomatoes, stirring until the tomatoes soften.

  • Sprinkle in turmeric powder, red chilli powder, and a pinch of salt.

  • Introduce the roasted makhana and milk, letting them mingle until your curry reaches the perfect thickness.

  • Garnish with fresh coriander before presenting your curry masterpiece.

3. Makhana-Milk Smoothie

This smoothie combines milk's creaminess with makhana's nutrition, making it a perfect breakfast or snack. It provides a protein and fibre-rich start to your day.


  • Roasted makhana- 2 cups

  • Milk- 1 cup

  • Banana-1

  • Yoghurt- 1/2 cup

  • Honey to taste

  • Ice cubes (optional)

Preparation Method

  • Toss roasted makhana, milk, banana, and yoghurt into a blender.

  • Blend until everything becomes a smooth, dreamy concoction.

  • Sweeten the deal with honey to your liking and blend again.

  • If you feel frosty, throw some ice cubes and blend until your smoothie reaches the perfect chill.

  • Pour into glasses and sip away the goodness!

4. Makhana-Milk Poha

This twist on the traditional poha adds the benefits of makhana with milk, offering a satisfying breakfast or snack option that is rich in protein and fibre.


  • Roasted makhana- 2 cups

  • Flattened rice (poha)- 1 cup

  • Milk- 1 cup

  • Onion-1

  • Tomato-1

  • Mustard seeds- 1/2 teaspoon

  • Cumin seeds- 1/2 teaspoon

  • Curry leaves

  • Salt to taste

Preparation Method

  • Rinse poha underwater and set it aside.

  • Heat up the pan and add mustard, cumin, and curry leaves.

  • Add chopped onions and saute until they turn golden brown.

  • Toss in tomatoes and cook until they're soft and squishy.

  • Stir in roasted makhana, milk, and salt.

  • Add poha and mix well. Cook until it's all warmed up.

  • Serve your delightful twist on poha and relish every bite.

5. Spiced Makhana-Milk Blend

This savoury blend combines the crunch of roasted makhana with the creaminess of milk, creating a protein-packed, flavorful, and nutritious drink.


  • Roasted makhana- 2 cups

  • Milk- 1 cup

  • Roasted cumin powder- 1/2 teaspoon

  • Black salt- 1/4 teaspoon

  • Black pepper- 1/4 teaspoon

  • Mint leaves for garnish.

Preparation Method

  • Toss roasted makhana and milk into a blender.

  • Blend until you've got a smooth, velvety mix.

  • Add roasted cumin powder, black salt, and black pepper. Blend again.

  • Pour into glasses, garnish with mint leaves, and revel in the spiced makhana milk goodness.

Nutritional Profile Of Makhana And Milk

Note the given nutritional values of makhana and milk per 100g basis for reference, actual facts may differ as per the quality and quantity used:


Makhana (100g)

Milk (100g)


347 kcal

42 kcal























188 mg



267 mg


Vitamin A



Vitamin D



Vitamin B12



The Final Say

The evidence-based benefits of makhana with milk, as explored in this blog, paint a compelling picture. The synergy between makhana and Milk benefits unveils its incredible potential from promoting heart health to aiding in weight management. The benefits of makhana for health extend to improved digestion, enhanced bone health and stress reduction.

Its combination not only supports diabetes management but also ensures a restful night's sleep when makhana with milk at night. The amalgamation of these two nutritional powerhouses in your diet can yield many advantages, making the benefits of makhana with milk a wellness revelation worth embracing.

So, why not treat yourself to this wholesome food choice and reap the benefits of makhana milk for your overall health?


1. What are the makhana benefits for male?

Makhana with milk offers several advantages for males. The combination is rich in protein, which aids muscle development and overall health. It promotes better digestion and helps maintain energy levels, making it a fantastic choice for active lifestyles. The high antioxidant content in makhana can support male reproductive health.

2. How can makhana with milk benefit females?

Makhana with milk is particularly beneficial for females. It is a superb source of calcium, which strengthens bones and may help prevent osteoporosis. Additionally, it aids in maintaining healthy skin and hair, providing a natural glow and lustre. The antioxidants in makhana can also support the overall well-being of females.

3. What are the benefits of makhana for skin?

Makhana with milk can do wonders for your skin. Its rich protein content helps repair and rejuvenate skin cells, leaving your skin looking youthful and radiant. The antioxidants in makhana also protect your skin from damage caused by free radicals, promoting a healthier and more youthful complexion.

4. What are proven makhana benefits in pregnancy?

Makhana with milk is an excellent choice during pregnancy. It is a good source of essential nutrients like folate and iron, which are crucial for the health of both the mother and the developing baby. The protein in makhana supports foetal growth, and the calcium in milk helps maintain strong bones for both mother and child.

5. What are the makhana benefits for hair?

Makhana with milk contributes to healthier hair. It is packed with essential vitamins and minerals, such as biotin and protein, which promote hair growth and prevent hair fall. The combination nourishes the scalp, making your hair stronger, shinier, and less prone to damage.


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