The Versatile Rhizome with Many Health Benefits- HealthifyMe

The lotus flower, a stunning pink-hued or white flowering perennial water plant, India’s nationwide flower, is called “Kamal” or “Padmini.” The lotus plant has the scientific title Nelumbo nucifera and belongs to the Nelumbonaceae household. It is a sacred plant that represents divine magnificence and purity.

Lotus crops thrive within the mud of shallow ponds, marshes, lagoons, and flooded fields and are native to Asia, Australia, New Guinea, and parts of the Middle East. Lotus roots get procured from early August to late September. In conventional farming, farmers really feel for rhizomes with their toes and dig them out with their palms. The lotus plant is edible in virtually each side. The leaves, seeds, flowers, fruit, and rhizomes of Lotus are all edible and have medicinal properties.

Dried Lotus flowers have been utilized in conventional medication to deal with bleeding issues, notably important blood loss throughout heavy menstruation. It additionally helps deal with diarrhoea by decreasing faeces’ frequency with which one passes. In addition, the paste of lotus petals or lotus seed oil, in accordance with Ayurveda, moisturises and rejuvenates the pores and skin.

Lotus Roots

Lotus Roots, often known as Kamal Kakdi, are a flexible meals that has lengthy been a staple of Indian and Asian cuisines. These roots are added to numerous dishes, from pickles to curries to fries. Lotus root is an edible rhizome, a bulb derived from the same-named flower that may be peeled, sliced, and consumed uncooked or cooked. 

Lotus roots are cylindrical and brown. When sliced crosswise, a lace-like design with pea-sized holes seems. The root is crunchy, delicate in flavour, and really scrumptious. Lotus roots have negligible saturated fats and levels of cholesterol. Several vitamins, minerals, nutritional vitamins, and fibre present quite a few well being benefits, together with weight discount, acid reflux disorder or indigestion, immunity, piles administration, irritation therapeutic, and enchancment of blood circulation, coronary heart, mind, and pores and skin well being. 

Nutritional Value of Lotus Root

As per USDA, 100 grams of lotus root accommodates the next dietary values.

  • Water: 79.1 g
  • Energy: 74 kcal
  • Protein: 2.6 g
  • Lipid (fats): 0.1 g
  • Ash: 0.97 g
  • Carbohydrate: 17.2 g
  • Fibre, complete dietary: 4.9 g

Vitamins and Minerals

Various nutritional vitamins and minerals are current in Lotus Root.

  • Calcium, Ca: 45 mg
  • Iron, Fe: 1.16 mg
  • Magnesium, Mg: 23 mg
  • Phosphorus, P: 100 mg
  • Potassium, Okay: 556 mg
  • Sodium, Na: 40 mg
  • Vitamin C (ascorbic acid): 44 mg
  • Folate: 13 µg

Lotus root accommodates a lot of water (79.1g) and has a low calorie, carbohydrate, and fats content material. A 100g lotus root accommodates 74kcal of energy, most of which come from carbohydrates adopted by protein and fats. Therefore, taking 100 g of uncooked lotus root will get 2.6 g of protein and 17.2 g of carbohydrate with 4.9grams of dietary fibre and minimal sugar.

The lotus root’s glycemic index (GI) is 33, making it a low GI meals. So, it’s a good selection for stopping blood sugar will increase after meals.

Lotus root accommodates a number of important micronutrients similar to potassium (556 mg), phosphorus (100 mg), copper, vitamin B6, and iron. It additionally accommodates vitamin C (44mg) and folate (13µg). Vitamin C is a extremely water-soluble antioxidant crucial for collagen formation within the physique, defending towards scurvy and boosting immunity.

The lotus root features a tiny quantity of calcium, magnesium, quite a few B nutritional vitamins, and a small amount of pantothenic acid. Both potassium and magnesium scale back blood stress, and potassium helps relieve blood vessel pressure and counteracts the results of extreme sodium within the blood via excretion.

The HealthifyMe Note

According to USDA knowledge, Lotus root is of course cholesterol-free, fat-free, and low in energy. In addition, due to its explicit nutrient distribution, lotus root is right for weight reduction. It additionally has a excessive potassium and magnesium content material, which helps decrease blood stress.

Health Benefits of Lotus Root

Promotes Blood Circulation

The consumption of lotus root boosts vitality by regulating blood circulation. As a consequence, all physique organs are oxygenated, ample for good circulation. In addition, research present that lotus root is excessive in copper and iron, which helps purple blood cell improvement.

Helps in Weight Management

Lotus root is a wealthy supply of dietary fibre. Dietary fibre regulates vitality consumption, thus enhancing weight reduction or sustaining wholesome physique weight. Studies present that growing dietary fibre consumption could lower vitality absorption by diluting a weight loss program’s vitality availability whereas preserving different important vitamins. Furthermore, a high-fibre weight loss program retains you full and happy for prolonged durations, which can assist you drop a few pounds.

Regulates Blood Pressure

As per analysis, Lotus root accommodates potassium, which has antihypertensive advantages. In addition, it widens the arteries, which helps minimise blood vessel pressure and enhance blood circulate. As a consequence, blood stress stays managed, decreasing the potential of hypertension.

Potassium in Lotus Roots makes it a wonderful vasodilator, which helps scale back the unhealthy ldl cholesterol in our blood. It additionally lowers the chance of coronary heart assaults by stopping artery blockage.

Improves Heart Health and Prevents Cardiovascular Diseases

Specific parts within the lotus root are fairly appropriate for our hearts. It accommodates potassium, a vasodilator, and dietary fibre, each of which support in eradicating ldl cholesterol from the bloodstream. Research reveals that lotus root greens additionally include pyridoxine. It helps hold our hearts wholesome by controlling homocysteine ranges within the blood.

Potassium aids within the stability of physique fluids and even counteracts the results of salt. Potassium additionally helps calm down blood vessels and promote blood circulate by decreasing blood vessel stiffness and contraction, relieving the cardiovascular system of stress.

Aids in Digestion

Lotus root is a perfect supply of dietary fibre. It helps enhance bowel actions by absorbing water within the intestines and softening the stool. Thus, leading to a easy cross out of the stool. In addition, analysis means that dietary fibre consumption will increase stool frequency in sufferers with constipation.

This dietary fibre gives bulk to the stool and aids in its removing from the physique, stopping us from changing into sick from issues like diarrhoea and constipation. In addition, the Lotus root’s excessive fibre content material helps within the secretion of gastric juices, aiding digestion and absorption of vitamins.

Lotus Roots Strengthens Immunity

Research means that vitamin C aids immune safety by supporting innate and adaptive immune methods’ mobile functioning. It additionally helps in regulating bowel actions. The antioxidant vitamin C, considerable in lotus root, is kind of highly effective. By combating free radicals in our cells, vitamin C shields us from diseases like most cancers and coronary heart illness. In addition, vitamin C is a element of collagen, which helps to take care of the stiffness and energy of blood vessels, pores and skin, and organs. 

Improves Brain Functioning

Studies present that one of many parts of the vitamin B complicated present in Lotus root is pyridoxine. Pyridoxine interacts with neural receptors within the mind to help your temper and psychological wellness. Lotus root additionally helps deal with different illnesses similar to complications, stress, and irritability. In addition, vitamin B3 (Niacin) contributes to vitality creation, psychological well being, and nervous system operate.

Lotus root is taken into account a copper-rich meal. Copper helps increase vitality ranges, construct bones, and help metabolism, nevertheless it additionally helps increase mind well being by permitting neuronal connections to function appropriately.

Lotus Roots Improves Skin Health and Complexion

Lotus root has a excessive vitamin C content material. Studies present that vitamin C promotes your pores and skin’s well being in numerous methods, due to its antioxidant element.

Vitamin C is current in abundance in our pores and skin. This vitamin will increase collagen manufacturing, protects the pores and skin from free radical and ultraviolet injury, and aids in reversing ageing indications. Vitamin C additionally helps scale back hyperpigmentation signs similar to darkish spots and pores and skin discolouration.

The HealthifyMe Note

The consumption of lotus root boosts vitality ranges by enhancing blood circulation. It additionally consists of vitamin C, which helps to spice up immunity and promotes pores and skin well being, due to its antioxidant element. It additionally aids within the management of bowel actions. In addition, niacin (Vitamin B3) is a B vitamin that helps with vitality manufacturing, psychological wellness, and nervous system operate.

Homemade Recipes for Lotus Root

Baked Lotus Root Chips

Serves: 2 servings

Preparation Time: 40 minutes

Ingredients 

  • Lotus Roots: 200 g
  • Black Pepper: 1 tsp
  • Salt: ½ tsp
  • Olive oil: 2 tbsp

Method of Preparation

  • Preheat the oven to 325 ℉.
  • In a big bowl, mix the entire components.
  • Drizzle the roots with oil and lay them on a baking sheet.
  • Preheat the oven to 350°F and bake for 20 minutes till golden brown.
  • Using a paper towel, take in extra liquid. Serve with a dip or season with your spices.

Nutrition Facts per Serving measurement of 15 items

  • Calories: 150 kcal
  • Carbohydrate: 19 g
  • Protein: 1 g
  • Fat: 2 g
  • Fibre: 0.37 g
  • Calcium: 10 mg
  • Sodium: 110 mg
  • Potassium: 159 mg

Lotus Root Sabzi

Serves: 4-6 servings

Preparation time: 25 minutes

Ingredients 

  • Lotus Root: 12 oz (approx 300 grams), peeled and sliced
  • Oil: 1 tbsp
  • Turmeric Powder: ¼ tsp
  • Ginger Garlic Paste: 1 tbsp
  • Tomatoes: 4 medium, pureed
  • Red Chilli Powder: ½ tsp or to style
  • Garam Masala: ½ tsp
  • Coriander Powder: 1 tbsp
  • Salt to style
  • Water: ½ cup
  • Cilantro (Coriander): 5 sprigs, chopped for garnishing

Method of Preparation

  • Heat oil in a pan on medium warmth.
  • Add turmeric powder and ginger and garlic paste. Then prepare dinner for 30 seconds.
  • Add pureed tomatoes, purple chilli powder, garam masala, and just a little salt. Combine and prepare dinner till tomatoes soften and all moisture has evaporated (approx 12 minutes).
  • Add Lotus Root and blend nicely. Cook for two minutes.
  • Add 1/2 cup water, cowl it with a lid, and proceed to prepare dinner for five minutes.
  • Garnish with chopped cilantro and serve with chapati or paratha.

Nutrition Facts per Serving

  • Calories: 167 kcal
  • Carbohydrate: 6.3 g
  • Protein: 1.2 g
  • Fat: 15.2 g
  • Cholesterol: 0 g
  • Fibre: 2.8 g
  • Sodium: 7.3 mg

Storage and Food Safety 

A lotus root that has not been washed ought to be wrapped in a moist material and preserved within the fridge for per week or two. Keep the ingredient cool, retailer it in an hermetic container, and use it as quickly as attainable if it has been peeled and sliced. It’s finest to soak the uncovered elements in acidulated water, which you’ll be able to produce by diluting extraordinary water with a couple of drops of vinegar or lemon juice to assist hold the color recent and take away any bitterness.

Precautionary Measures and Allergies

Diabetes

Lotus root could assist folks with diabetes decrease their blood sugar ranges. If you’ve diabetes and use Lotus as a drugs, search for low blood sugar (hypoglycemia) indicators and intently verify your blood sugar ranges.

Pregnant Women

There is inadequate proof concerning the security of ingesting lotus root as a drugs when pregnant or breastfeeding. So, it’s advisable to keep away from being on the protected facet.

Surgery

Lotus root could assist to cut back blood sugar ranges. However, it’s attainable that utilizing lotus root as medication will have an effect on blood sugar regulation throughout and after surgical procedures. Therefore, cease taking the lotus root at the least two weeks earlier than your process.

Allergies

People might be allergic to lotus roots, although that is unusual. However, a case research reveals a 6-year-old woman who developed opposed signs after consuming fried lotus roots.

The HealthifyMe Note

Lotus root has complicated carbs, a number of vitamins, minerals, nutritional vitamins, and fibre, which give quite a few well being advantages. As a consequence, it aids in weight administration, digestion, immunity, excretion, and irritation therapeutic. It additionally improves stress administration by enhancing blood circulation and coronary heart well being.

Summary

Lotus roots, often known as kamal kakdi, are a flexible meals that has lengthy been a staple of Indian and Asian cuisines. They are excessive in nutritional vitamins and minerals similar to vitamin B6, C, thiamin, pantothenic acid, zinc, potassium, phosphorus, copper, iron, and manganese. Lotus root consists of compounds that scale back swelling, destroy most cancers cells and micro organism, decrease blood sugar, support fats breakdown, and defend the center and blood arteries, amongst different issues. In addition, lotus root chemical compounds protect the pores and skin, liver, and mind.

Frequently Asked Questions (FAQs)

Q. What are the well being advantages of lotus root?

A. Lotus root extract is advantageous to your well being as a result of it has numerous useful parts. It is excessive in antioxidants, which assist to guard cells from oxidative injury and contribute to its hepatoprotective properties. It additionally possesses diuretic and astringent properties that will assist with weight administration. Lotus root extract can be excessive in alkaloids, which may help with irregular heartbeat, energy, and sexual operate. It might also be useful in treating diabetes, infertility, and urinary tract infections.

Q. Is consuming lotus root good for you?

A. Lotus root accommodates a number of vitamins, minerals, nutritional vitamins, and fibre, which give quite a few well being advantages. It aids in weight reduction, acid reflux disorder or indigestion, immunity, pile management, and irritation therapeutic. It additionally helps with stress administration by enhancing blood circulation and coronary heart well being.

Q. What is the dietary worth of lotus root?

A. As per USDA, a 100 g portion of Lotus root accommodates 60 energy. It gives 0.1 grams of fats, 2.6 grams of protein, 17.2 grams of carbohydrates, 0 grams of sugar, and 4.9 grams of dietary fibre, with the remainder consisting of complicated carbohydrates. Lotus root consists of no saturated fats and no ldl cholesterol in its pure kind. Lotus root accommodates IU vitamin A, 44 mg vitamin C, 0 mg vitamin D per 100 g, 1.16 mg iron, 45 mg calcium, and 556 mg potassium in uncooked kind.

Q. Is lotus root excessive in carbs?

A. No. Lotus roots have a reasonable degree of carbs, and carbohydrates make up many of the energy in lotus roots. According to the USDA, a 100 g meal of cooked lotus roots has 17.2 grams of carbohydrates, 4.9 grams of fibre, and little or no sugar. Lotus root has a glycemic index of 33 and a glycemic load of three, making it a low-GI meals. Foods with a low GI worth get digested and absorbed slowly, whereas these with a excessive GI worth are swiftly absorbed.

Q. Can diabetics eat lotus root?

A. Yes, folks with diabetes can eat lotus root as its excessive dietary fibre content material delays the absorption of sugar within the physique by way of decreasing carbohydrate digestion. As a consequence, lotus root is a superb diabetic snack. In addition, lotus root extract has additionally been confirmed to have anti-diabetic properties and can be utilized to deal with diabetes.

Q. Is lotus root good for weight reduction?

A. Yes, lotus root might assist you drop a few pounds as a result of anti-obesity properties of lotus leaves, rhizomes, and seeds. It reduces fats and carbohydrate absorption, boosts lipid metabolism, and lowers vitality expenditure by inhibiting the exercise of particular digestive enzymes.

Q. Can lotus root be eaten uncooked?

A. It’s advisable don’t eat lotus roots raw since they’re bitter and astringent as a result of presence of tannins whereas cooking decreases the bitterness; thus, it tastes finest cooked. It additionally has a excessive threat of bacterial infections, so wash them gently and totally prepare dinner them earlier than consuming.

Q. Does lotus root have protein?

A. Yes, lotus root accommodates a ample quantity of protein 2.6 g in 100g, as per USDA knowledge. Therefore, it’s useful for the expansion and upkeep of muscle, immune operate, and sustaining wholesome bones, pores and skin, hair, and nails.

Q. Does the lotus root have an iron?

A. Yes, lotus root accommodates 1.16 mg of iron in 100g, as per USDA knowledge. Iron ranges are raised by consuming lotus root, and iron retains you working by permitting oxygen to get to your cells. When an individual is iron poor, they typically really feel weary, sluggish, and have issue concentrating.

Q. Is lotus root good for the liver?

A. Yes, it’s good for the liver because it accommodates tannin, an astringent compound with quite a few liver-protecting properties. In addition, as a result of they’ve particular phytoconstituents, they’re efficient in liver issues similar to fatty liver. These phytoconstituents operate by retaining a protein hormone (adiponectin) in verify. It aids within the digestion of complicated fat and sugars.

Q. Does Lotus get you excessive?

A. No, lotus root doesn’t get you excessive, however blue lotus flower consumption could make you’re feeling “high.” The blue lotus flower is a psychoactive substance used to deal with insomnia and anxiousness. But a better quantity of consumption via inhalation could trigger delicate euphoria and hallucinations. Therefore, the blue lotus flower is formally prohibited for human consumption within the United States.

Q. Is lotus root anti-inflammatory?

A. Lotus may help scale back irritation because it accommodates chemical compounds with anti-inflammatory properties. These parts alleviate irritation by soothing irritated tissues, and Lotus is used to deal with haemorrhoids due to this characteristic.

Q. Is lotus root excessive in fibre?

A. Lotus root accommodates 4.9 grams of dietary fibre, which may meet as much as 27% of your each day fibre necessities, relying in your age and gender. Because lotus roots are excessive in fibre, you’ll really feel fuller after only some energy. In addition, the lotus root’s excessive fibre content material helps within the secretion of gastric juices, aiding digestion and absorption of vitamins.

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