21 Sep 2023

Nutritional Powerhouses: Makhana, Banana, Dates, and Flax Seeds

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For a healthy lifestyle in today’s fast-paced world, maintaining a balanced & nutritious diet is paramount. Incorporating nutrient-dense foods into our diet can improve our health significantly. 

Among the plethora of options available, four ingredients stand out as true nutritional powerhouses: Makhana (Fox Nuts), Banana, Dates  &  Flax Seeds. Let’s explore what these ingredients have to offer.


For centuries, Makhana, also known as Fox Nuts or Lotus Seeds, has been an essential part of traditional Asian cuisine. They are highly nutritious bunch of seeds that can easily fulfil your dietary needs.

1. Rich Source of Protein & Fiber

Makhana is an excellent source of plant-based protein, making it an ideal option for vegetarians & vegans. Additionally, it’s loaded with dietary fiber, aiding in digestion & promoting a feeling of fullness, which can be beneficial for weight management.

2. Low in Calories, High in Nutrients

One of the most remarkable features of Makhana is its low-calorie content. This makes it an excellent snack option for those looking to shed extra pounds without compromising on essential nutrients. It’s packed with vital minerals like magnesium, potassium & phosphorus, which are crucial for maintaining a healthy body.

3. Antioxidant Rich

Makhana is replete with antioxidants, known for its anti-inflammatory properties. These antioxidants combat free radicals, reducing oxidative stress & lowering the risk of chronic diseases.

4. Regulates Blood Sugar

The low glycemic index of Makhana makes it a diabetic-friendly snack. It helps regulate blood sugar levels, preventing sudden spikes & crashes.

5. Supports Heart Health

With its minimal sodium & high magnesium content, Makhana contributes to maintaining a healthy blood pressure level. The absence of cholesterol & saturated fats further makes it a heart-friendly snack.

Sweet cornflakes with muesli in a bowl, on the marble background. High quality photo

Check out how you can snack on this healthy option – https://blog.milkbasket.com/best-low-calorie-indian-snacks/ 


Let’s talk about the universally favorite fruit, Banana. They are naturally sweet & delicious but they are also a complete package of essential nutrients.

1. Instant Energy Boost

This fruit is rich in natural sugars like glucose, fructose & sucrose, making them an excellent source of quick energy. This makes them a favorite among athletes & fitness enthusiasts.

2. High in Vitamins & Minerals

It carries essential vitamins & minerals, including potassium, vitamin C, vitamin B6 & folate. These nutrients are vital for maintaining proper nerve function, aiding in blood cell formation & boosting immunity.

3. Digestive Health Ally

Packed with dietary fiber, bananas aid in smooth digestion. They promote the growth of beneficial gut bacteria, preventing digestive issues like constipation.

4. Mood Enhancer

It is mostly referred as the ‘feel-good’ neurotransmitter. Consuming bananas can help regulate mood & promote a sense of well-being.

5. Regulates Blood Pressure

The high potassium & low sodium content in bananas make them an excellent natural remedy for regulating blood pressure levels, reducing the risk of hypertension.


These are as sweet as they sound but not exactly a favorite amongst people. However, it is one of the most important foods for nutrients and supports your heart in healing.

1. Nutrient-Dense Sweetener

Dates are a natural alternative to refined sugars. They are rich in vitamins, minerals &  fiber, providing a sustained release of energy without the sharp spikes associated with processed sugars.

2. Abundant in Fiber & Antioxidants

The high fiber content in dates aids in digestion & prevents constipation. Additionally, they are loaded with antioxidants like flavonoids, carotenoids & phenolic acid, which protect the body against oxidative stress.

3. Iron-Rich Superfood

Dates are a fantastic source of iron, making them an excellent choice for individuals combating anemia. Regular consumption can help increase hemoglobin levels & combat fatigue.

4. Supports Bone Health

Dates are rich in essential minerals like calcium, phosphorus, magnesium & potassium. These nutrients contribute to strong & healthy bones, making them particularly beneficial for children & the elderly.

5. Natural Stress Buster

Dates contain magnesium, a mineral known for its calming effects on the nervous system. Consuming dates can help alleviate stress & promote relaxation.

Flax Seeds

Flax seeds, often hailed as superfoods, are tiny nutritional agents that deserve a prominent place in our diets.

1. Omega-3 Fatty Acids for Heart Health

Flax seeds are one of the richest plant-based sources of omega-3 fatty acids, which are crucial for heart health. They help lower cholesterol levels, reduce inflammation & regulate blood pressure.

2. Fiber-Rich for Digestive Health

These seeds are high in fiber and aids in regular bowel movements, preventing constipation. Also, it promotes a healthy gut health, enhancing overall digestive system.

3. Regulates Blood Sugar Levels

Flax seeds have been shown to improve insulin sensitivity & regulate blood sugar levels. This makes them a valuable addition to the diets of people who are suffering from diabetes.

4. Supports Hormonal Balance

The nutrients in flax seeds may help balance hormone levels, particularly in women. They have been associated with reduced symptoms of menopause & hormonal imbalances.

Here’s a blog to help you know how you can boost your health with the help of flax seeds – https://blog.milkbasket.com/benefits-of-flaxseed/ 

Incorporating these four nutritional powerhouses into your diet can lead to a significant enhancement in overall health & well-being.

If you wish to order any of the above or any other nutrient enhancing nuts & seeds, just head to Milkbasket! We bring the best brands from across the globe, to add value to your kitchen & lifestyle. Our online grocery shopping app delivers from 6000+ products to your home.


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