The lotus flower, a stunning pink-hued or white flowering perennial water plant, India’s nationwide flower, is named “Kamal” or “Padmini.” The lotus plant has the scientific title Nelumbo nucifera and belongs to the Nelumbonaceae household. It’s a sacred plant that represents divine magnificence and purity.
Lotus vegetation thrive within the mud of shallow ponds, marshes, lagoons, and flooded fields and are native to Asia, Australia, New Guinea, and parts of the Center 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 nearly 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 drugs to deal with bleeding problems, significantly vital blood loss throughout heavy menstruation. It additionally helps deal with diarrhoea by reducing faeces’ frequency with which one passes. As well as, the paste of lotus petals or lotus seed oil, in keeping with Ayurveda, moisturises and rejuvenates the pores and skin.
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 basis is crunchy, delicate in flavour, and really scrumptious. Lotus roots have negligible saturated fats and levels of cholesterol. A number of vitamins, minerals, nutritional vitamins, and fibre present quite a few well being benefits, together with weight discount, acid reflux disease or indigestion, immunity, piles administration, irritation therapeutic, and enchancment of blood circulation, coronary heart, mind, and pores and skin well being.
Dietary Worth of Lotus Root
As per USDA, 100 grams of lotus root accommodates the next dietary values.
- Water: 79.1 g
- Power: 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
Nutritional vitamins and Minerals
Numerous 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, Ok: 556 mg
- Sodium, Na: 40 mg
- Vitamin C (ascorbic acid): 44 mg
- Folate: 13 µg
Lotus root accommodates numerous 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. Subsequently, 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 sensible choice for stopping blood sugar will increase after meals.
Lotus root accommodates a number of important micronutrients corresponding 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 vital for collagen formation within the physique, defending in opposition to 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. Each potassium and magnesium scale back blood strain, and potassium helps relieve blood vessel rigidity and counteracts the consequences of extreme sodium within the blood via excretion.
The HealthifyMe Notice
Based on USDA knowledge, Lotus root is of course cholesterol-free, fat-free, and low in energy. As well as, due to its specific nutrient distribution, lotus root is right for weight reduction. It additionally has a excessive potassium and magnesium content material, which helps decrease blood strain.
Well being Advantages of Lotus Root
Promotes Blood Circulation
The consumption of lotus root boosts power by regulating blood circulation. In consequence, all physique organs are oxygenated, adequate for good circulation. As well as, research present that lotus root is excessive in copper and iron, which helps pink blood cell growth.
Helps in Weight Administration
Lotus root is a wealthy supply of dietary fibre. Dietary fibre regulates power consumption, thus enhancing weight reduction or sustaining wholesome physique weight. Research present that rising dietary fibre consumption could lower power absorption by diluting a food plan’s power availability whereas preserving different very important vitamins. Moreover, a high-fibre food plan retains you full and happy for prolonged durations, which can enable you drop some pounds.
Regulates Blood Stress
As per analysis, Lotus root accommodates potassium, which has antihypertensive advantages. As well as, it widens the arteries, which helps minimise blood vessel rigidity and enhance blood circulation. In consequence, blood strain stays managed, lowering the opportunity of hypertension.
Potassium in Lotus Roots makes it a superb vasodilator, which helps scale back the dangerous ldl cholesterol in our blood. It additionally lowers the chance of coronary heart assaults by stopping artery blockage.
Improves Coronary heart Well being and Prevents Cardiovascular Illnesses
Particular elements within the lotus root are fairly appropriate for our hearts. It accommodates potassium, a vasodilator, and dietary fibre, each of which help in eradicating ldl cholesterol from the bloodstream. Analysis reveals that lotus root greens additionally include pyridoxine. It helps maintain our hearts wholesome by controlling homocysteine ranges within the blood.
Potassium aids within the steadiness of physique fluids and even counteracts the consequences of salt. Potassium additionally helps chill out blood vessels and promote blood circulation by reducing 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 go out of the stool. As well as, analysis means that dietary fibre consumption will increase stool frequency in sufferers with constipation.
This dietary fibre offers bulk to the stool and aids in its removing from the physique, stopping us from changing into sick from issues like diarrhoea and constipation. As well as, 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
Analysis means that vitamin C aids immune safety by supporting innate and adaptive immune programs’ 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. As well as, vitamin C is a part of collagen, which helps to take care of the stiffness and energy of blood vessels, pores and skin, and organs.
Improves Mind Functioning
Research present that one of many elements of the vitamin B advanced 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 corresponding to complications, stress, and irritability. As well as, vitamin B3 (Niacin) contributes to power creation, psychological well being, and nervous system operate.
Lotus root is taken into account a copper-rich meal. Copper helps increase power ranges, construct bones, and help metabolism, however it additionally helps enhance mind well being by permitting neuronal connections to function appropriately.
Lotus Roots Improves Pores and skin Well being and Complexion
Lotus root has a excessive vitamin C content material. Research present that vitamin C promotes your pores and skin’s well being in numerous methods, because of its antioxidant part.
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 harm, and aids in reversing ageing indications. Vitamin C additionally helps scale back hyperpigmentation signs corresponding to darkish spots and pores and skin discolouration.
The HealthifyMe Notice
The consumption of lotus root boosts power ranges by bettering blood circulation. It additionally consists of vitamin C, which helps to spice up immunity and promotes pores and skin well being, because of its antioxidant part. It additionally aids within the management of bowel actions. As well as, niacin (Vitamin B3) is a B vitamin that helps with power manufacturing, psychological wellness, and nervous system operate.
Selfmade Recipes for Lotus Root
Baked Lotus Root Chips
Serves: 2 servings
Preparation Time: 40 minutes
- Lotus Roots: 200 g
- Black Pepper: 1 tsp
- Salt: ½ tsp
- Olive oil: 2 tbsp
Methodology of Preparation
- Preheat the oven to 325 ℉.
- In a big bowl, mix all the elements.
- 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.
- Utilizing a paper towel, take in extra liquid. Serve with a dip or season along with your spices.
Vitamin Info per Serving dimension of 15 items
- Energy: 150 kcal
- Carbohydrate: 19 g
- Protein: 1 g
- Fats: 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
- 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
- Purple 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
Methodology of Preparation
- Warmth oil in a pan on medium warmth.
- Add turmeric powder and ginger and garlic paste. Then prepare dinner for 30 seconds.
- Add pureed tomatoes, pink chilli powder, garam masala, and a little bit salt. Mix and prepare dinner till tomatoes soften and all moisture has evaporated (approx 12 minutes).
- Add Lotus Root and blend nicely. Prepare dinner 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.
Vitamin Info per Serving
- Energy: 167 kcal
- Carbohydrate: 6.3 g
- Protein: 1.2 g
- Fats: 15.2 g
- Ldl cholesterol: 0 g
- Fibre: 2.8 g
- Sodium: 7.3 mg
Storage and Meals Security
A lotus root that has not been washed must be wrapped in a moist fabric and preserved within the fridge for per week or two. Hold 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 components in acidulated water, which you’ll produce by diluting strange water with just a few drops of vinegar or lemon juice to assist maintain the color recent and take away any bitterness.
Precautionary Measures and Allergic reactions
Lotus root could assist individuals with diabetes decrease their blood sugar ranges. When you have diabetes and use Lotus as a medication, search for low blood sugar (hypoglycemia) indicators and intently test your blood sugar ranges.
There’s inadequate proof in regards to the security of ingesting lotus root as a medication when pregnant or breastfeeding. So, it’s advisable to keep away from being on the protected facet.
Lotus root could assist to scale back blood sugar ranges. Nevertheless, it’s attainable that utilizing lotus root as drugs will have an effect on blood sugar regulation throughout and after surgical procedures. Subsequently, cease taking the lotus root not less than two weeks earlier than your process.
Individuals could be allergic to lotus roots, although that is unusual. Nevertheless, a case examine reveals a 6-year-old woman who developed antagonistic signs after consuming fried lotus roots.
The HealthifyMe Notice
Lotus root has advanced carbs, a number of vitamins, minerals, nutritional vitamins, and fibre, which offer quite a few well being advantages. In consequence, it aids in weight administration, digestion, immunity, excretion, and irritation therapeutic. It additionally improves stress administration by bettering blood circulation and coronary heart well being.
Lotus roots, often known as kamal kakdi, are a flexible meals that has lengthy been a staple of Indian and Asian cuisines. They’re excessive in nutritional vitamins and minerals corresponding 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, help fats breakdown, and shield the guts and blood arteries, amongst different issues. As well as, lotus root chemical compounds protect the pores and skin, liver, and mind.
Regularly Requested 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 a whole lot of helpful components. It’s excessive in antioxidants, which assist to guard cells from oxidative harm and contribute to its hepatoprotective properties. It additionally possesses diuretic and astringent properties that will assist with weight administration. Lotus root extract can also be excessive in alkaloids, which can assist with irregular heartbeat, energy, and sexual operate. It could even be helpful 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 offer quite a few well being advantages. It aids in weight reduction, acid reflux disease or indigestion, immunity, pile management, and irritation therapeutic. It additionally helps with stress administration by bettering blood circulation and coronary heart well being.
Q. What’s the dietary worth of lotus root?
A. As per USDA, a 100 g portion of Lotus root accommodates 60 energy. It offers 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 remaining consisting of advanced carbohydrates. Lotus root consists of no saturated fats and no ldl cholesterol in its pure type. 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 type.
Q. Is lotus root excessive in carbs?
A. No. Lotus roots have a average degree of carbs, and carbohydrates make up many of the energy in lotus roots. Based on 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. Meals 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. Sure, individuals with diabetes can eat lotus root as its excessive dietary fibre content material delays the absorption of sugar within the physique through lowering carbohydrate digestion. In consequence, lotus root is a wonderful diabetic snack. As well as, 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. Sure, lotus root might enable you drop some pounds because of the anti-obesity properties of lotus leaves, rhizomes, and seeds. It reduces fats and carbohydrate absorption, boosts lipid metabolism, and lowers power 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 because of the 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 completely prepare dinner them earlier than consuming.
Q. Does lotus root have protein?
A. Sure, lotus root accommodates a adequate quantity of protein 2.6 g in 100g, as per USDA knowledge. Subsequently, 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. Sure, 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 operating by permitting oxygen to get to your cells. When an individual is iron poor, they often really feel weary, sluggish, and have issue concentrating.
Q. Is lotus root good for the liver?
A. Sure, it’s good for the liver because it accommodates tannin, an astringent compound with quite a few liver-protecting properties. As well as, as a result of they’ve particular phytoconstituents, they’re efficient in liver issues corresponding to fatty liver. These phytoconstituents operate by conserving a protein hormone (adiponectin) in test. It aids within the digestion of advanced 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 are feeling “excessive.” The blue lotus flower is a psychoactive substance used to deal with insomnia and nervousness. However the next quantity of consumption via inhalation could trigger delicate euphoria and hallucinations. Subsequently, the blue lotus flower is formally prohibited for human consumption in america.
Q. Is lotus root anti-inflammatory?
A. Lotus can assist scale back irritation because it accommodates chemical compounds with anti-inflammatory properties. These elements 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 might meet as much as 27% of your every day fibre necessities, relying in your age and gender. As a result of lotus roots are excessive in fibre, you’ll really feel fuller after only some energy. As well as, the lotus root’s excessive fibre content material helps within the secretion of gastric juices, aiding digestion and absorption of vitamins.