We will explore the wonderful world of lotus root nutrition. Known for its unique flavor and texture, this aquatic vegetable is also a nutrient-dense plant. From its rich fiber content to its impressive vitamins and minerals, lotus root is a real star in the healthy eating world. So, join me as I explore the nutritional benefits, potential risks, and fun facts about this interesting underwater stem. Let’s take a closer look!

Lotus Root Nutritional Profile

Lotus root, also known as Nelumbo nucifera, is a versatile ingredient used widely in Asian cuisines. But beyond its culinary uses, the lotus root is celebrated for its impressive nutritional profile. The nutrition information is provided by the USDA.

Each medium-sized lotus root, approximately 115 grams, offers:

• Calories: 85.1
• Water: 91 grams
• Protein: 2.99 grams
• Fat: 0.115 grams
• Carbohydrates: 19.8 grams
• Fiber: 5.64 grams
• Sugar: 0 grams
• Sodium: 46 mg
• Potassium: 639 mg
• Calcium: 51.8 mg
• Vitamin A: 0 mcg
• Vitamin C: 50.6 mg

Lotus root is cylindrical in shape, with a series of holes or air pockets running through its length, giving it a unique appearance. The outer skin of lotus root is brown and rough, while the inner flesh is crisp, crunchy, and creamy white in color. The texture of lotus root is often compared to that of a water chestnut, and it has a mild, slightly sweet flavor.

Lotus root is highly valued for its culinary uses and nutritional value. It is a versatile vegetable that can be prepared in a variety of ways. It can be sliced ​​or diced and added to stir-fries, soups, stews, curries and salads. Lotus roots can also be pickled, fried, and even used to make chips or tempura. Its unique texture and flavor make it a popular ingredient in many Asian dishes.

Lotus root is low in calories and fat and is a healthy addition to a balanced diet. It is a good source of dietary fiber, which aids digestion and promotes a feeling of fullness. Lotus root also contains a variety of vitamins and minerals, including vitamin C, vitamin B6, potassium, copper and manganese.

Lotus roots are usually harvested in late summer or early fall, when the plant’s leaves have died. It is then washed, peeled and used in various culinary preparations.

Health Benefits

Digestive Health

Thanks to its high dietary fiber content, lotus root can aid digestion. Fiber adds bulk to the diet, helping to prevent constipation and promote regular bowel movements. Eating fiber-rich foods like lotus root may also contribute to weight management.

Immune System

Lotus root is rich in vitamin C, a powerful antioxidant that strengthens your immune system. Vitamin C aids in the production of white blood cells, which are the body’s primary defense against infection and disease.

Heart Health

The potassium in lotus root plays a vital role in maintaining heart health. It acts as a vasodilator, helping to relax blood vessels and lower blood pressure, thereby reducing the risk of heart disease.

Respiratory Health

Traditionally, lotus root has been used to treat respiratory ailments. The high vitamin C content helps reduce symptoms of common respiratory illnesses like coughs or colds.

Mood and Nervous System

Lotus root is a good source of B vitamins, including pyridoxine (B6), which is known to have significant effects on mood. Getting enough B6 helps produce GABA, a neurotransmitter that controls the stress response.

Skin Health

The high vitamin C content in lotus root not only strengthens your immune system but also helps keep your skin healthy. It aids in the production of collagen, a protein that helps maintain skin elasticity and prevents premature aging.

Potential Risks

Allergic

Some people may have an allergic reaction to lotus root. Although uncommon, symptoms may include rash, itching, nasal congestion or difficulty breathing.

High Potassium Levels

Lotus root is rich in potassium, which is good for heart health. However, eating high-potassium foods can be harmful for people who have kidney disease or take certain medications.

Digestive Issues

While the high fiber content in lotus root aids digestion, consuming too much of it can cause bloating, gas, or stomach cramps. Always remember that proper dietary fiber intake is key.

Quality and Preparation

Lotus root is usually eaten after cooking, but improper handling or improper cooking can lead to foodborne illness. Make sure to buy fresh, high-quality lotus roots and handle them properly.

Fun Facts

Fact 1: Not Just a Root

First of all, despite its name, lotus root is not technically a root. It is actually the stem of a lotus flower that grows underwater in muddy ponds or shallow waters.

Fact 2: Symbol of Purity

In many Asian cultures, the lotus plant, including the root, is a symbol of purity and spiritual awakening because of its ability to bloom beautifully even in muddy waters.

Fact 3: Aesthetic and Edible

Lotus root is not only edible, but also loved by people for its beauty. When sliced, it reveals a beautiful lace-like pattern of holes, making it a popular garnish for many dishes.

Fact 4: More Than Just a Food Source

Lotus root has many uses. In addition to being an important ingredient in many dishes, it is also used in traditional medicine. For example, in traditional Chinese medicine, it is used to aid digestion and improve blood circulation.

Fact 5: A Long Shelf Life

Another interesting fact about lotus root is that, for a fresh vegetable, it has a relatively long shelf life. If kept in cool, dry conditions, it will stay fresh for up to two weeks.

Fact 6: It’s a Good Luck Charm!

In some Asian cultures, lotus root is considered a good luck charm. It’s often included in New Year’s meals with the hope that its many holes will usher in an open-ended, prosperous future.