India's women face a specific set of nutritional challenges. Anaemia affects nearly 57% of women in India aged 15–49, according to NFHS-5 data. Calcium deficiency is widespread and worsens with each pregnancy. The demands of work, household, caregiving and social expectation leave little room — and often little budget — for nutritional planning.
Against this backdrop, a food that is affordable, widely available, culturally familiar, and genuinely rich in the micronutrients that women most need deserves serious attention. Makhana is that food.
The micronutrient case
Let's look at what makhana actually provides, and why it matters specifically for women:
Iron: Makhana is a source of non-haem iron — the form found in plant foods. At approximately 1.4mg per 100g, it won't replace red meat for iron density, but when eaten regularly alongside vitamin C-rich foods (which enhance non-haem iron absorption), it contributes meaningfully to daily iron intake. For women who are vegetarian — the majority in India — every reliable plant iron source matters.
Calcium: With approximately 60mg of calcium per 100g, makhana contributes to the 1000mg daily requirement recommended for adult women. This is particularly relevant for women who don't consume dairy, who are pregnant or breastfeeding (requirements rise to 1000–1300mg), or who are approaching menopause (when bone density naturally declines).
Magnesium: Makhana is a genuinely good source of magnesium — approximately 67mg per 100g. This matters for women for several reasons: magnesium supports sleep quality (women are disproportionately affected by sleep disorders), plays a role in managing PMS symptoms, and is critical for bone formation alongside calcium. Most Indians are deficient in magnesium, yet it rarely gets the attention that calcium and iron receive.
Phosphorus: The second most abundant mineral in the body after calcium, phosphorus works in concert with calcium for bone health. Makhana provides approximately 200mg per 100g — a meaningful contribution.
Folate: Makhana contains small amounts of folate, the B vitamin critical for foetal neural tube development. While it shouldn't replace a prenatal supplement, its presence makes makhana a sensible food during preconception and early pregnancy.
Makhana across life stages
What makes makhana particularly valuable is that its benefits shift appropriately across different phases of a woman's life:
Adolescence: Growing girls need calcium, iron and protein in substantial quantities — all of which makhana provides. Its low GI also makes it a smart alternative to the high-sugar, high-GI snacks that dominate the teenage snack landscape and contribute to hormonal imbalance and weight gain.
Reproductive years: Monthly blood loss increases iron requirements. The stress of contemporary working life depletes magnesium. Makhana's combination of iron, magnesium and protein makes it a useful everyday food during this phase. Its low caloric density relative to its nutrient content is also relevant for women trying to manage weight without micronutrient deprivation.
Pregnancy and postpartum: In Bihar — where makhana is grown — it has been traditional practice to feed makhana kheer to women who have just given birth. This is not folk superstition. Makhana's protein, calcium, iron and easily digestible carbohydrates make it an excellent postpartum food. It is soft, warm, comforting and nutrient-dense — exactly what the body needs during recovery.
Perimenopause and beyond: Bone density loss accelerates significantly after menopause. Calcium and phosphorus from food sources like makhana form part of the dietary strategy to slow this process. Magnesium's role in sleep regulation also becomes more valuable as sleep disturbances increase with hormonal changes.
The practical reality
The best nutritional advice is the kind people can actually follow. Makhana has several practical advantages that make it genuinely usable in Indian daily life:
- It keeps for weeks in an airtight container — no refrigeration required
- It requires no preparation for a snack — just open and eat
- Children generally like it, which matters for families where one person's food choice affects everyone's
- It is compatible with most Indian dietary restrictions — vegetarian, Jain-friendly (unflavoured variety), diabetic-appropriate
- At typical serving sizes (30g), it is an affordable daily snack
A note on what makhana is not
We want to be clear: makhana is a good food, not a supplement. It cannot single-handedly address iron deficiency anaemia, which often requires medical intervention including iron supplementation. Women with diagnosed deficiencies should work with their doctor, not substitute makhana for prescribed treatment.
What makhana can do is serve as a consistent, reliable, enjoyable part of a diet that supports women's nutritional needs over the long term. And in a country where 57% of women are anaemic and calcium deficiency is widespread, consistent, enjoyable foods with good nutritional profiles are exactly what's needed.
Nutritional values are approximate. NFHS-5 data cited reflects the 2019–21 National Family Health Survey. This article is for informational purposes and does not constitute medical advice.