Raw Lotus Seeds: A Nutritional Overview
Lotus seeds, also known as Makhanas or Fox nuts, are the edible seeds of the lotus flower and have been a staple in various Asian cuisines for centuries. These small, puffed seeds are not only delicious but also packed with numerous health benefits, making them an excellent addition to any diet. Consumed raw or roasted, they are often found in snacks, curries, soups, and desserts.
Below, we explore the nutritional profile of raw lotus seeds, highlighting their key nutrients and health benefits.
Nutritional Information of Raw Lotus Seeds
| Nutrient | Amount per 100g |
|---|---|
| Energy | 89 kcal |
| Protein | 4.13 g |
| Total Fat | 0.53 g |
| Saturated Fat | 0.088 g |
| Carbohydrates | 17.28 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 44 mg |
| Iron | 0.95 mg |
| Magnesium | 56 mg |
| Phosphorus | 168 mg |
| Potassium | 367 mg |
| Sodium | 1 mg |
| Zinc | 0.28 mg |
| Copper | 0.094 mcg |
| Manganese | 0.621 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.171 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.429 mg |
| Vitamin B6 | 0.168 mg |
| Folate | 28 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Raw lotus seeds are naturally free from common allergens such as gluten, dairy, and nuts, making them a safe and versatile ingredient for a variety of dietary needs. However, individuals with specific allergies to seeds or other foods should exercise caution and consult their healthcare provider before incorporating lotus seeds into their diet.
Dietary Preferences
- Vegan: Raw lotus seeds are plant-based, making them an excellent choice for vegan diets.
- Gluten-Free: These seeds are naturally gluten-free, making them a great snack or ingredient for individuals with gluten sensitivities or celiac disease.
- Low in Fat: With a low fat content, they can be enjoyed as part of a balanced, heart-healthy diet.
- Low in Sugar: Ideal for those following low-sugar or diabetic-friendly diets.
- High in Protein: Raw lotus seeds offer a good source of plant-based protein, making them a great option for vegetarians and vegans looking to boost their protein intake.
Health Benefits
Lotus seeds are a nutrient-dense food with a variety of potential health benefits:
-
Supports Heart Health: With a modest amount of healthy fats and a solid protein content, lotus seeds are beneficial for maintaining heart health. Their potassium and magnesium content supports good blood circulation and helps regulate blood pressure.
-
Rich in Iron: Iron is essential for the production of red blood cells and the prevention of anemia. Lotus seeds contain a decent amount of iron, which can help improve oxygen circulation in the body.
-
Promotes Bone Health: High in phosphorus and calcium, these seeds support the maintenance of healthy bones and teeth.
-
Boosts Digestive Health: While raw lotus seeds do not contain fiber, they are a rich source of antioxidants that support healthy digestion by reducing inflammation in the digestive tract.
-
Improves Skin Health: Lotus seeds are known for their ability to rejuvenate the skin and improve its appearance due to the presence of vitamins like vitamin A, which promotes skin elasticity.
Culinary Uses
Raw lotus seeds can be enjoyed in a variety of dishes. They are often roasted or fried to make crunchy snacks or added to soups, stews, and curries. You can also grind them into flour to make traditional Indian sweets or use them in Asian-inspired desserts.
In addition, lotus seeds can be soaked and blended into smoothies or made into a nutritious porridge, making them an excellent choice for breakfast or a light snack.
Conclusion
Raw lotus seeds are a powerful and versatile ingredient that provides a wealth of nutrients. With their high protein content, low fat, and abundance of minerals, they support overall health and well-being. Whether enjoyed as a snack or incorporated into various dishes, these seeds can be an excellent addition to a balanced and nutritious diet.
