Lotus Root: The Herb that Helps the Mind, Intestine & Coronary heart

You’re in all probability conversant in the picture of the sacred lotus that sits fantastically on pond water and symbolizes magnificence and rebirth, however how typically do you consider the roots of the lotus that stretch deep into the mud? The lotus root is an edible stem that’s typically utilized in Asian delicacies.

Like burdock root, lotus rhizomes include highly effective antioxidants that assist shield us from illness, and its vitamins enhance the well being of our digestive and cardiovascular techniques. Identical to one other disease-fighting root referred to as galangal, consuming lotus root might assist help mind well being and scale back irritation.

The foundation of the lotus can be utilized in an array of recipes, from salads to soups and stir fries. When peeled and sliced, it has a barely nutty taste and a pleasant, crunchy chew.

When you haven’t tried cooking with this root but, you’ll in all probability need to begin when you examine its many well being advantages.

What Is Lotus Root?

Lotus root is the lengthy stem of the lotus plant. The lotus plant has the scientific identify Nelumbo nucifera and belongs to the Nelumbonaceae household. The foundation, flower stalks and seeds are generally utilized in Chinese language and Japanese delicacies.

The tubular lotus root is discovered buried in swampy, anaerobic (lack of oxygen) sediment. It has oval holes for acquiring oxygen and permitting buoyancy in water. The tubular form of the basis is used for storing power within the type of starch.

On the surface, lotus root is easy and has a brownish yellow coloration. Internally, the basis is white and has a crisp flesh.

Lotus root grows in strands, much like the hyperlinks of sausages, and the stem can develop as much as 4 ft in size. You could find the roots and lotus flowers in muddy ponds and rivers.

This root is often sliced and pickled, sautéed or baked. It has a mildly candy style that’s been likened to that of water chestnuts with a nutty taste and a texture much like potato. Lotus root additionally has a satisfying crunch when it’s cooked, so it makes for a wonderful snack (suppose lotus root chips) or addition to stir-fries.

The foundation can be used to make lotus root starch, or it’s dried to make a powder that’s utilized in Chinese language drugs.

The lotus plant glows in contemporary water in semitropical climates. It originated in India and was later launched to nations spanning from Egypt to China about 2,000 years in the past. In China, it’s used extensively for meals and typically for natural drugs.

Lotus root harvest begins in August and lasts till it hits peak season within the fall, however yow will discover it year-round in Asian markets or bigger grocery shops.

Historically in Japan and China, farmers would stand knee-deep in ponds and really feel for the basis of the lotus plant with their toes. Then they’d dig the roots out by hand.

When the lotus flower blooms and the plant reaches maturity, it breaks aside and launched its seeds by the holds within the flower’s pod. Then the seeds hyperlink to the underside of the muddy water and set up new lotus crops — starting the cycle once more.

Along with the basis, the seeds are a serious product in southern China, and the leaves are utilized in cooking as flavorings or as decorations.

Diet Info

Lotus root’s dietary values rely on whether or not we’re wanting on the uncooked root or cooked.

One uncooked lotus root (about 115 grams) comprises roughly:

• Energy: 85.1
• Complete Carbohydrates: 19.8 g
• Complete Fats: 0.1 g
  • Saturated Fats: 0.03 g
  • Polyunsaturated Fats: 0.02 g
  • Monounsaturated Fats: 0.02 g
  • Trans Fats: 0 g
• Protein: 3 g
• Sodium: 46 mg (2% DV*)
• Vitamin C: 50.6 mg (56% DV)
• Copper: 0.3 mg (33% DV)
• Riboflavin: 0.3 mg (23% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Potassium: 639 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Phosphorus: 115 mg (9% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Iron: 1.3 mg (7% DV)
• Magnesium: 26.4 mg (6% DV)
• Calcium: 51.8 mg (4% DV)
• Folate: 15 mcg (4% DV)

*Every day Worth: Percentages are based mostly on a weight loss plan of two,000 energy a day.

As well as, uncooked lotus root additionally comprises some niacin, zinc and selenium.

A half-cup serving of boiled lotus root (roughly 60 grams) supplies about:

• Energy: 39.6
• Complete Carbohydrates: 9.6 g
  • Fiber: 1.9 g
  • Sugar: 0.3 g
• Complete Fats: 0.04 g
  • Saturated Fats: 0.01 g
  • Polyunsaturated Fats: 0.01 g
  • Monounsaturated Fats: 0.01 g
  • Trans Fats: 0 g
• Protein: 0.9 g
• Sodium: 27 mg (1% DV*)
• Vitamin C: 16.4 mg (18% DV)
• Copper: 0.1 mg (11% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 218 mg (5% DV)
• Manganese: 0.1 mg (4% DV)
• Phosphorus: 46.8 mg (4% DV)
• Iron: 0.5 mg (3% DV)
• Magnesium: 13.2 mg (3% DV)

*Every day Worth: Percentages are based mostly on a weight loss plan of two,000 energy a day.

As well as, cooked lotus root comprises some niacin, folate, pantothenic acid, calcium, zinc and selenium.

Well being Advantages

1. Promotes Glowing Pores and skin

Lotus root is a superb supply of vitamin C. Due to its antioxidant content material, vitamin C advantages the well being of pores and skin by a number of completely different mechanisms.

Our pores and skin comprises excessive concentrations of vitamin C. This vitamin promotes the synthesis of collagen, protects the pores and skin towards harm attributable to free radicals and ultraviolet publicity, and helps reverse indicators of getting older. Vitamin C additionally helps scale back indicators of hyperpigmentation, like darkish patches and discoloration of the pores and skin.

The additional of this root specifically has been proven to inhibit “pores and skin harm by suppression of collagenase manufacturing in vitro.” It’s additionally been discovered to own anti-aging and anti-wrinkle results.

2. Boosts Mind Well being

Together with beef liver, sunflower seeds and cashews, lotus root is taken into account a meals excessive in copper. Not solely does copper assist promote power ranges, strengthen bones and help metabolism, however it additionally helps enhance mind well being by enabling the perform of neural pathways.

Analysis suggests {that a} copper deficiency could also be related to the onset of neurodegenerative illnesses like Alzheimer’s. To assist stop decreased cognition, consuming lotus root and different meals excessive in copper stimulates psychological functioning.

A research revealed within the Journal of Dietary Dietary supplements means that the big quantities of polyphenolic compounds in lotus root assist enhance neural perform by stimulating the manufacturing of brain-derived neurotrophic components in glial cells, essentially the most ample kind of cells within the central nervous system.

3. Helps Power Ranges

Consuming lotus root will increase your iron ranges. Iron helps ongoing power by permitting oxygen to succeed in your cells.

When somebody has an iron deficiency, that individual typically feels drained, sluggish and has hassle with focus. Consuming iron-rich meals helps enhance oxygen ranges in cells and muscle tissue. It additionally permits iron to advertise the correct digestion of proteins and absorption of vitamins from meals.

The bioactive polysaccharides on this root additionally assist with power ranges and metabolism.

4. Aids Digestion and Weight Administration

Lotus root supplies a very good quantity of fiber. Thus, it aids digestion by bulking up stool and relieving digestive points like constipation.

Plus, consuming a high-fiber weight loss plan makes you’re feeling full and extra happy for an extended time frame, which may probably help weight reduction.

Analysis revealed within the Journal of Diet and Metabolism signifies that other than relieving constipation, consumption of dietary fiber helps scale back starvation, thereby decreasing complete power consumption and stopping weight acquire.

Fermented lotus root has even been proven to offer gastroprotective results in rats, and the antioxidants and different compounds promote digestion total.

5. Improves Cardiovascular Well being

Lotus root is wealthy in vitamins and fiber, which promote cardiovascular well being. Analysis exhibits that there’s an inverse affiliation between consuming meals excessive in insoluble fiber and blood stress and levels of cholesterol.

The foundation of the lotus plant can be a very good supply of potassium. Potassium is accountable for ensuring coronary heart rhythm is wholesome.

Folks with low potassium ranges are at a higher threat for coronary heart illness, particularly affected by a stroke. It is because potassium, together with minerals like magnesium and calcium, prevents the buildup of fluids in our cells. Thereby, it helps decrease blood stress ranges and cardiovascular points, like coronary heart palpitations, poor circulation and narrowing arteries.

The extract of this root has additionally been proven to advertise ldl cholesterol metabolism, and the antioxidant and anti inflammatory results of lotus leaves have been discovered to guard coronary heart well being.

6. Boosts Immunity

As a result of lotus root is a superb supply of vitamin C, which works as an antioxidant within the physique, it helps enhance your immune system.

Based on analysis revealed within the journal Vitamins, vitamin C contributes to immune protection by supporting numerous mobile capabilities. These embrace supporting epithelial barrier perform towards pathogens, selling oxidant-scavenging exercise and selling microbial killing.

A vitamin C deficiency might lead to impaired immunity and better susceptibility to infections.

As well as, fermented lotus root holds anti-inflammatory results that help immune well being, and the phytochemicals within the herb’s flower extracts present an immunomodulatory impact in people.

Not solely that, however lotus and its bioactive phytocompounds have been studied for his or her results on most cancers prevention and intervention, showcasing promising outcomes as a possible cancer-fighting meals.

Makes use of in Conventional Medication

The lotus plant originated in India and was delivered to different international locations, together with Egypt, China and Japan, about 2,000 years in the past. Right now, all components of the plant are used for meals and in conventional drugs. The foundation, seeds and leaves specifically are utilized in natural drugs.

The roots are used medicinally to spice up the circulation of qi which may be obstructed and trigger tightness within the chest. Lotus root can be used to deal with illnesses of summer time warmth and dampness accumulation. It’s believed in conventional drugs that irritation is attributable to the feeling of warmth, so assuaging that warmth can have anti-inflammatory advantages.

Lotus seeds are recognized to behave as astringents that profit the kidneys, coronary heart and spleen. Lotus seeds are typically used to alleviate diarrhea, alleviate restlessness and deal with insomnia.

The seeds are additionally thought to assist deal with a qi deficiency, which may result in diminished kidney well being.

Lotus Root vs. Potato vs. Burdock Tea

Lotus root, potato and burdock root can all be added to soups, stews and stir-fries. Each lotus and burdock root have barely candy and nutty flavors, they usually each include a pleasantly crunchy texture when cooked or eaten uncooked.

It’s also possible to discover tea merchandise, powders and extracts comprised of each lotus and burdock root. These teas are used to cut back irritation and supply disease-fighting antioxidants.

When evaluating lotus root diet vs. potato and burdock diet, all three meals are fairly low in energy. All three greens are good sources of dietary fiber, with lotus root main the way in which.

The micronutrients in these greens range a bit. Lotus root is a superb supply of vitamin C, copper, vitamin B2, vitamin B6, vitamin B1 and manganese. Of all three greens, lotus supplies increased ranges of micronutrients.

Burdock root is an efficient supply of vitamin B6, manganese, magnesium and potassium, and potato supplies good quantities of vitamin C, vitamin B6 and potassium.

The place to Discover and Find out how to Use

You could find contemporary lotus root in bigger well being meals shops. It may also be present in Japanese and different Asian markets.

Whenever you purchase this root, search for rhizomes which are heavy, agency and easy. Keep away from roots with bruised or blemished pores and skin.

For storing, preserve contemporary lotus root in a cool, darkish place for 3 to 4 days or in your fridge for as much as two weeks.

Lotus root can be typically out there already sliced within the produce part, freeze-dried or canned.

To scrub and use lotus root, break the basis aside, and wash it completely. Then reduce off the ends, and peel the basis’s outer pores and skin till you see its white flesh.

The foundation is normally sliced into skinny strips or reduce into cubes after which eaten uncooked or cooked. It may be added to quite a lot of recipes.

You’ll discover that soaking the sliced root in vinegar water or lemon juice helps stop discoloration.

You’ll be able to eat younger and tender lotus root, however mature roots style too bitter to eat uncooked and have to be cooked. Strive including cooked lotus root to salads, sautéed root greens, soups, stews and stir-fries.

Recipes

When cooking lotus root, you’ve lots of preparation choices. The foundation will be poached by including slices to simmering water for about 25 minutes. It may be roasted within the oven for about quarter-hour to make lotus root chips, and it may be stir-fried in oil together with ginger, garlic and inexperienced onions.

When you use frozen root, it’s greatest to let it thaw first earlier than cooking. This enables it to caramelize and turn out to be crispy when frying or roasting.

One of the vital fundamental and conventional methods to prepare dinner lotus root is to stir-fry the vegetable. Merely reduce it crosswise into quarter-inch slices, and prepare dinner it in oil over medium warmth for 2 to 4 minutes.

Lotus root has a fantastic crunchy texture that pairs properly with tender greens like carrots and asparagus.

Lotus root makes a fantastic addition to any stir-fry recipe, like these straightforward and wholesome recipes:

It might additionally function a nutritious vegetable in soups, like this Curried Cauliflower Soup.

Lotus root may also be used to make a wholesome snack. It’s straightforward to bake lotus root chips — simply use excessive warmth for about 20 minutes, turning the basis slices midway. You’ll be able to season the chips with olive oil, a pinch of salt and garlic powder.

Dangers and Facet Results

Lotus root is taken into account protected when it’s consumed as a meals. When the seeds, leaves, flowers and root of the lotus plant are used to make drugs, there are some doable uncomfortable side effects to find out about.

When used as drugs, lotus powder or lotus extract would possibly decrease blood sugar ranges, so individuals with diabetes ought to solely use medicinal merchandise containing lotus below the care of their docs. When you use merchandise containing lotus, be careful for indicators of hypoglycemia, and cease utilizing lotus no less than two weeks earlier than a scheduled surgical procedure.

Ladies who’re pregnant or breastfeeding ought to keep away from utilizing lotus as drugs as a result of there’s not sufficient analysis about its security below these circumstances.

Ultimate Ideas

• Is lotus root good for you? Sure! It boasts a spread of nutritional vitamins and minerals, together with excessive quantities of vitamin C, copper and B nutritional vitamins. It’s additionally wealthy in fiber and low in energy, so it could help weight reduction and preserve you satiated.
• Lotus root is a part of the lotus plant that grows in muddy waters. The roots develop in tubers like sausage hyperlinks, and when they’re peeled, they’ve a white coloration and crunchy texture.
• This root is often utilized in Chinese language and Japanese cuisines in salads, stir-fries, soups and stews.
• Lotus root diet contributes to its many well being advantages, together with its capability to:
  • Promote glowing pores and skin
  • Enhance mind well being
  • Assist power ranges
  • Help digestion and weight administration
  • Enhance cardiovascular well being
  • Enhance immunity